Just because you’re travelling doesn’t mean you get to put your fitness on the back burner. Maintain your regimen with these handy tips.
You’re a modern gentleman, crisscrossing Asia’s capitals—Hong Kong’s frenetic skyline, Singapore’s polished gleam, Tokyo’s neon pulse—with a schedule tighter than a Savile Row suit. Between boardroom battles and rooftop Negronis, staying fit feels like chasing a mirage.
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Fear not: a fitness routine for the jet-setting gent is less about gym memberships and more about cunning adaptability. Here’s your blueprint to sculpt a physique that turns heads, no matter the time zone, with portable workouts, hotel gym hacks, nutrition strategies, and Asia’s premier wellness retreats to recharge your batteries.
Fitness as a Non-Negotiable
First, reframe exercise as a deal you can’t back out of—like a handshake with your better self. Consistency trumps perfection. A 20-minute workout in a cramped hotel room beats a skipped session. Use Trello (available on iOS/Android) to schedule workouts like client meetings.
It’s also handy to create a board with columns for “Pre-Trip Prep,” “In-Transit,” and “On-Site,” slotting in 3–4 sessions weekly. Sync with your calendar to block 6 AM slots—before jet lag or sake tastings derail you.
Portable Workouts: Your Body, Your Gym
When you’re hopping from Bangkok to Seoul, lugging dumbbells isn’t an option. Bodyweight circuits are your salvation—compact, scalable, and equipment-free. Try this 20-minute, high-intensity interval training (HIIT) routine, perfect for a hotel room:
Warm-Up (3 min): Jumping jacks, high knees, arm circles.
Circuit (4 rounds, 45 sec work/15 sec rest): Push-ups (standard or on knees for beginners); squat jumps (or bodyweight squats for low impact); plank with shoulder taps (keep hips steady); and burpees (because suffering builds character).
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Cool-Down (2 min): Hamstring stretches, and finish with child’s pose.
No space? Swap burpees for mountain climbers. Need intensity? Add a fifth round. Download the Nike Training Clubapp for guided HIIT sessions, offering 100+ workouts tailored to minimal space, available in Hong Kong’s Apple Store or Singapore’s Google Play.
Making Mediocrity Work
Hotel gyms often resemble storage closets with a treadmill older than your whisky collection (although that’s slowly changing). However, you can make them work. Scope the gym on arrival—most four and five-star properties across the region boast decent setups with free weights and cable machines.
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If it’s a dud (hello, single rusty dumbbell), pivot to bodyweight or use resistance bands like TheraBand. A US$20 investment, they’re lighter than your Montblanc pen and mimic cable exercises.
Maximise efficiency with compound lifts: deadlifts, bench presses, or squats if equipment allows. No weights? Use the treadmill for incline sprints (30 sec on, 30 sec off, 10 rounds) and post-workout, hit the hotel sauna, which are great for muscle recovery.
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Nutrition: Fuel for the Long Haul
Time-zone hopping wreaks havoc on your gut. Jet lag tempts you to inhale airport ramen or hotel club sandwiches, but discipline is your ally. Pre-trip, stock up on portable snacks: RXBAR protein bars or almonds make a great snack on the go. In-flight, skip the carb-heavy tray—order a low-sodium meal or eat beforehand at the airport, where there are increasingly healthier options.
On-site, prioritise healthy delivery services available on Uber Eats and Grab (because who needs the temptation?) and aim for 3 litres daily. For supplements, Myprotein’s Impact Whey mixes easily for post-workout shakes. Time meals strategically: Eat within hours of landing to reset your body clock.
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The Schedule: Sticking the Landing
A sample week might look like this:
Monday: 20-minute HIIT in hotel room, protein shake, and a healthy lunch
Wednesday: Hotel gym squats, sauna session, a light dinner
Friday: Resistance band circuit, a spot of yoga, and a protein-rich dinner (how about a steak?)
Sunday: Grab a body or foot massage, take a light walk, and finish with grilled seafood for dinner
Track progress with Strava (free on iOS/Android) to log workouts and sleep. Aim for 7–8 hours nightly—use a Hatch Restore 2 sunrise alarm to combat jet lag.
The Payoff: A Body That Commands Respect
Building a jet-setting fitness routine isn’t about chasing six-packs—it’s about resilience. This system—portable workouts, strategic nutrition, and recovery retreats—ensures you step off the plane looking like you own it. Whether you’re closing a deal in Tokyo or toasting in Bangkok, you’ll move with the confidence of a man who’s mastered his domain. Now, pack those bands, book that spa, and make Asia’s chaos your gym.
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