Don’t let business travel get in the way of your fitness and health with these savvy tips for staying fit on the move.

For the executive darting between Hong Kong’s skyscrapers, Singapore’s boardrooms, and Tokyo’s deal-making dens, fitness often takes a backseat to flight schedules. Yet, a sharp physique boosts confidence and clarity—essential for closing multimillion-dollar contracts. This guide delivers a practical fitness routine for busy travellers, with portable workouts, hotel gym strategies, nutrition hacks, and Asia’s top wellness retreats to keep you at peak performance.

READ: A Guide to Self-Care When Travelling for Business

Mindset: Make Fitness a Priority

Treat exercise like a non-negotiable client call. A 20-minute sweat in a hotel room trumps a missed session. Use Trello (iOS/Android) to schedule 3–4 weekly workouts, creating boards for “Pre-Trip,” “In-Transit,” and “On-Site.” Sync with Outlook to lock in 6 AM slots, dodging jet lag’s haze or late-night sake.

Portable Workouts: No Gym, No Problem

Lugging weights across Asia is a non-starter. Bodyweight HIIT is your lifeline—compact and effective. Try this 20-minute hotel-room circuit:

Warm-Up (3 min): Jumping jacks, high knees, arm circles.

Circuit (4 rounds, 45 sec on/15 sec off): Push-ups (or knee push-ups); squat jumps (or squats); plank with shoulder taps; burpees (or mountain climbers for tight spaces).

Cool-Down (2 min): Hamstring stretch, child’s pose.

READ: Top Singapore Running Tips From RunConcierge Eddie Chang

Download Nike Training Club (available in Hong Kong/Singapore app stores) for 100+ guided workouts. Pack TheraBand resistance bands (Decathlon, Hong Kong, $20) for cable-like resistance, lighter than your Montblanc pen.

Hotel Gym Strategies: Work with What’s There

Hotel gyms can be grim—a creaky treadmill and a lone dumbbell. Scout facilities on arrival; many hotels now offer free weights and Technogym machines. If subpar, pivot to bands or treadmill sprints (30 sec on/off, 10 rounds). Post-workout, use hotel saunas or jacuzzis, which are great for muscle recovery.

READ: A New Take on Private Aviation

Nutrition: Fuel Smart, Travel Light

Jet lag lures you to airport noodles or greasy room service. Resist. Pre-trip, stock up on low-sugar protein bars or grab some almonds. In-flight, skip carb-heavy meals; pre-eat at airport lounges, which are increasingly serving healthier cuisine. On-site, prioritise meals high in protein and low in carbs, hydrate (three litres daily) and, at a pinch, pack protein shake packets to avoid temptation.

The Edge

This routine—portable, efficient, strategic—ensures you disembark looking poised, not drained. Fitness fuels resilience, letting you command rooms from Tokyo to Bangkok. Pack smart, eat clean, and make Asia’s chaos your training ground.

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