Fit Travel Tips: Burn Fat with a Treadmill Interval Workout

Change up your hotel gym workout with this 24-minute treadmill circuit.

We all know how challenging it can be to exercise during travel. By the end of the day, you feel tired and may have a hard time motivating yourself to go workout. Or, you may have the desire to workout, but feel torn between finishing work and exercising. Another challenge may be the actual hotel gym itself. Chain hotels in smaller towns or away from the downtown area are typically limited in size and equipment options in the fitness room.

Excuses aside, running has many benefits for road warriors including increased productivity and reduced stress. Regardless of the size of the hotel fitness center, the one guarantee in a hotel gym is a treadmill. We have created this short, but intense treadmill workout that you can easily fit into your next trip. And, if you refuse to go into the hotel gym and cannot run outside, look for hotels that will put the treadmill in your room.

The treadmill (aka dreadmill) does not have to make you feel like a hamster on a wheel. In fact, if you can read a magazine while you are on the treadmill, you probably need to increase your intensity. Interval training is a great way to accomplish more in less time. According to Greatist.com, studies show High-Intensity Interval Training (HIIT) for 27 minutes, three times per week produces the same aerobic and anaerobic improvement as 60 minutes of steady state cardio five days per week.

Change up your hotel gym workout routine with this fat burning treadmill circuit.

hotel gym workout treadmill circuit business travel life

Fat Burning Hotel Gym Treadmill Routine

Start with by warming up with a brisk walk or light jog on the treadmill.

Using a timer, repeat this circuit four times:

  • 3 Minutes Jog
  • 1 Minute Sprint
  • 2 Minutes Alternating Lunges (Slow the treadmill down to a slow walking pace that is safe for the lunges and complete the lunges on the treadmill. Hold onto the sides of the treadmill as needed.)

Cool down with a brisk walk. Challenge yourself by increasing the incline with each circuit.

What is your favorite fat burning hotel gym workout?

If you are interested in a custom hotel workout, we can help. We provide hotel workout routines that are customized for you and the hotel that you will be staying at. If you need more help learning how to exercise or would like encouragement along the way, we offer Virtual Personal Training . Our trainer can work with you one-on-one from any location! Contact us today to learn more.

Business Travel Life

Business Travel Life is an online resource supporting the road warrior lifestyle. We give business travelers the tools they need to maintain their wellness and productivity when traveling. The topics we cover include business travel tips, travel workouts, healthy travel hacks, travel products, general travel tips, and industry trends. Our goal is to make business travel a healthier experience – and to make healthy travel practices more accessible to all road warriors.

Business Travel Life strongly recommends you consult with your physician before engaging in a new exercise program. You should be in good physical condition and be able to participate in the exercise. Business Travel Life is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Business Travel Life from any and all claims or causes of action, known or unknown, arising out of Business Travel Life’s negligence.


Kristina Portillo, CPT, MS

Kristina is the founder of Business Travel Life. Her love of fitness and travel unified to create a resource for business travelers and road warriors who want to take a healthier approach to business travel. She has traveled for business on and off for the past eight years. Kristina received a Master of Science in Organizational Leadership from Colorado State University and received her Bachelors of Arts in Business Marketing from Chaminade University of Honolulu.

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