Staying fit while traveling can be trickier than it sounds. Whether traveling for business or leisure, your time is precious and likely filled with activities, events, meetings and a whole host of other must-dos. Add in the challenges of jet lag and getting used to a new time zone and climate, and it’s not surprising why exercise often falls to the bottom of the priority pile.

While Vancouver offers plenty of outdoor places to walk, run, bike or hike, sometimes you just want to be working on your fitness in the comfort of your room. So we’ve developed a no-nonsense, time-saving set of exercises to keep your energy levels up and work off some of that delicious cuisine you’re sure to indulge in.

Oh and if you want to add a little more to your workout, we offer yoga mats, resistance bands and even some post-workout recovery equipment to get you feeling fantastic during your time with us. Just speak to our concierge team to learn more.

Make your session truly count by listening to one of our Spotify playlists, here.

THE CLASSICS

Jumping Jacks: Stand with your feet together and your arms by your sides. Jump your feet out to shoulder-width apart while raising your arms above your head. Jump back to the starting position and repeat for 30-60 seconds.

Squats: Slowly lower your body as if you were sitting in a chair, keeping your knees behind your toes. Push back up to the starting position and repeat for 10-15 reps.

Push-Ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the floor, then push back up to the starting position. For a deeper burn, try holding yourself at the midpoint position for a few seconds. Repeat for 10-15 reps.

Lunges: Begin with your feet hip-width apart and step forward with one leg, lowering your body until your knee is at a 90-degree angle. Push back up to the starting position and repeat with the other leg. Do 10-15 reps on each leg.

Plank: Start in a push-up position, but instead of lowering your body, hold yourself up in a straight line from your head to your heels. Hold for 30-60 seconds and repeat for 3-4 sets.

A STEP UP

Mountain Climbers: From a plank position, bring one knee up to your chest, then switch legs. Continue switching legs as fast as you can for 30-60 seconds.

Burpees: Start in a squat position, then jump your feet back to a push-up position. Do a push-up, then jump your feet back to the squat position and jump up as high as you can. Repeat for 10-15 reps.

Tricep Dips: Sit on the edge of a chair or bed with your hands next to your hips. Lower your body until your elbows are at a 90-degree angle, then push back up to the starting position. Repeat for 10-15 reps.

Wall Sit: Stand with your back against a wall and lower your body until your thighs are parallel to the floor. Hold for 30-60 seconds and repeat for 3-4 sets.

Leg Raises: Lie on your back with your arms by your sides and raise your legs straight up. Lower your legs back down without touching the floor and repeat for 10-15 reps.

NOW WE’RE TALKING

Side plank with leg lift: Assume a side plank position, with one hand on the floor and one hand on your hip. Lift your top leg and hold for a few seconds, then lower it back down. Repeat on the other side.

Bodyweight row: Find a sturdy horizontal surface, like a table or desk. Lie underneath it and grab onto the edge with both hands. Pull your chest up towards the table, keeping your body in a straight line.

Candlestick roll: Lie flat on your back with your arms by your sides. Roll your body up onto your shoulders, lifting your hips off the floor, then roll back down.

Wall sit with calf raises: Stand with your back against a wall and your feet about hip-distance apart. Lower yourself into a squat position, with your thighs parallel to the floor. Hold this position and do calf raises by lifting your heels off the ground and lowering them back down