Travel can throw even the most disciplined athlete off their game – early flights, long meetings, jet lag, and unfamiliar schedules make it easy to skip training altogether. But according to Ade Ramirez, a trainer at the Fairmont Century Plaza Fitness Centre in Los Angeles, you don’t need perfect conditions to stay active on the road.
In fact, she says the biggest mistake travelers make is much simpler:
“They never step inside the gym“
“I hear it all the time,” Ade says. “People walk past the fitness centre because they assume it’s small or limited. But once they actually see it, the reaction is always, ‘Why didn’t I come sooner?’”
The facility is far from a typical hotel gym — more than 15 pieces of cardio equipment, a full strength area, free weights, cable stations, and a Hyperice recovery room designed specifically for post-flight stiffness. And with plenty of machines, guests rarely wait for anything.
Below, Ade shares the exact routine she gives to busy travelers, plus her best advice for staying fit while you’re living out of a suitcase.
1. The Biggest Mistake: Not Using the Gym at All
Ade doesn’t mince words:
“The biggest mistake travelers make in a hotel gym is not using it.”
Fairmont’s Fitness Centre is equipped well enough for long sessions, short sessions, strength days, or quick recovery work – yet most guests convince themselves they’re “too busy.”
“You don’t need an hour,” Ade says. “You need intention. Even 10–20 minutes makes a huge difference.”
2. The 20-Minute Hotel Workout She Recommends to Every Guest
When someone tells Ade they’re short on time, she gives them the same simple plan. No gimmicks, no overthinking:
Warm Up → Strength → Cool Down
0–5 minutes:
Light warm-up on a treadmill, elliptical, or bike.
5–15 minutes:
Three or four strength exercises — push, pull, legs, and core.
Move through them with short rest.
15–20 minutes:
A light cooldown or mobility work.
“Warm up the body, lift something, and finish with a bit of lengthening. That’s it. You’ll walk out feeling better than when you came in.”
3. How to Get a Great Session Even With “Limited” Equipment
Even in a well-equipped gym, some guests assume they can’t train properly without their usual setup. But Ade points out that most people need far less than they think.
“With the amount of cardio and strength equipment we have, there’s always a way to build a solid session. And because there’s so much variety, guests never have to wait.”
Her approach:
keep the movements simple and train with purpose.
Push-ups, rows, squats, lunges, carries — the basics travel well.
4. The #1 Tip for Staying Fit While Traveling
Ade’s top piece of advice has nothing to do with the gym.
“It’s sleep and hydration,” she says.
“Seven to eight hours if you can. And hydrate before the flight, during the flight, and throughout your stay.”
When guests get this right, they recover faster, feel better, and have more energy for training.
5. What to Do After a Long Flight
If you land stiff, swollen, or fatigued, Ade directs guests straight to the Hyperice recovery room.
“The NormaTec boots, the Venom Roller — even ten minutes helps. It gets everything moving again and resets your body before your day starts.”
Think of it as a reset button for travel.
6. The Hotel Room Exercise She Recommends to Everyone
Ade’s go-to? Push-ups.
“Find a counter or solid surface in the room and do a few sets,” she says.
“It opens up your chest, helps with posture, fires up your triceps, and gives you a quick boost.”
She even recommends doing a set while brushing your teeth or getting ready. It’s simple, fast, and instantly effective after long hours of sitting.
Final Thought
You don’t have to abandon your routine when you’re travelling. A focused 20-minute session, a bit of recovery work, and attention to sleep and hydration go a long way.
As Ade puts it:
“Use your hotel gym. Use the amenities. You’ll always feel better for it.”
