See You Later, Stairmaster: Make The City Your Gym

City Your Gym

I travel for work. A LOT. And recently I’ve been struggling with how to keep my road to fitness on track when I don’t have access to my favorite Atlanta gyms. It was weighing heavily on me – and I needed to make a change – so when travel wellness experts, Even Hotels, reached out to us to provide us with some great fitness tips I pounced!

I asked: How can I not be a fatty pants when I’m on the road? They came up with the following advice:

Between traffic signals and tree branches, park benches and City Hall stairs, it’s easy to turn your metropolis of the moment into a fitness oasis—with a bit of imagination.

So, lace up those sneakers and break out your tourist to-do list. With the tips below, we show you how to work up a sweat and fit in some culture along the way.

Meg in Atlanta

 A New Kind of Stair Master

Targets hip flexors, calves, abs, gluts and quads

Channel your inner Rocky by running the stairs of a museum or municipal building. Try skipping every other stair for the maximum glut workout.

Or stay stationary. Start with one foot on the bottom stair and the other on the ground. Rapidly switch back and forth, keeping your weight on the bottom foot and touching the stair with only your toes. Start with 8 reps, switching feet as many times as you can for 20 seconds with a 10 second rest in between.

Wall Sit While You Wait
Targets quads, hamstrings and abs

Next time you see a flashing orange hand at a crosswalk, try a modified wall sit while you wait for the light to change.

Stand with your back flat against the pole. Slide down until your knees are at about a 90-degree angle and hold, keeping abs contracted, for about 20-60 seconds or until the walking silhouette reappears.

The Park Bench Push Up and Tricep Dip

Targets chest, shoulders and triceps

Who says benches are only for sitting? Make this seat a push-up companion by facing the bench and placing hands shoulder-width apart. Perform the standard push up motion 10 times for 3 reps. To feel twice the burn, switch up this exercise by putting your hands on the ground and your feet on the park bench for greater extension.

Looking for a way to tone your triceps? Benches are the ideal height for dips. Facing away from the bench, support your body at arm’s length by placing hands on the seat. When arms are fully extended, inhale and slowly lower yourself downward. Then exhale and push your torso to starting position.

After seeing more definition in your arms, you’ll never look at a park bench the same way again.


The Tree Branch Pull-Up

Targets biceps, shoulders, laterals and back

Head to a nearby park and let your inner child out with a few tree branch pull-ups. Find a supportive limb (be gentle to tired-looking trees), engage your quads, jump and grab the branch above your head. Make sure to go all the way down until elbows are fully extended, and then bring your chin above the bar for a complete pull-up.

This exercise is challenging for most people, but don’t be discouraged. Start with as many as your body allows and gradually build up.

City Streets

Full body

Three simple words: Wide. Open. Space. One of the greatest benefits of taking your fitness outdoors is the endless square footage at your disposal.

Take advantage of this feature by turning the city streets into a high intensity interval workout.

Start by walking briskly for one minute. Next, turn it up a notch by jogging for one minute. Then, give it all you’ve got and increase speed to a full-blown sprint for 30 seconds. Repeat this pattern for 20 minutes to burn belly fat and tone your overall figure. If you don’t feel like continuously checking your watch, use road signs and streets as goals to start and end your walk, jog and sprint.

Here are some of our favorite outdoor spots in cities around the country:

  • The Windy City: Catch an amazing view of the Chicago skyline by running along the North Avenue Beach, a quarter-mile peninsula that extends into Lake Michigan.
  • Beantown Calling: Take in all of Boston’s glory by exploring the Charles River Esplanade. At the center of a network of parks planned by landscape architect Charles Eliot in the 1890s, this running path offers exercise and a history lesson. It’s also equipped with fitness stations, giving visitors access to a “Green Gym” open all day, everyday.
  • Heading to the A: Check out Atlanta’s famous Piedmont Park. A green haven in the center of the bustling city, this park is the perfect place to try out your newfound knowledge.
  • Seek out Seattle: Head to Kerry Park for an unbeatable view of Seattle. From picturesque ferries crossing Elliott Bay to views of the city skyline, Space Needle and all, this green patch is the perfect locale to soak up the local scene.

This story fueled by EVEN Hotels. Their commitment to enable wellness in travel is more than just staying at their hotels, where wellness is built in. It’s enabling wellness minded travelers to travel well wherever their journey takes them. Discover more at



3 thoughts on “See You Later, Stairmaster: Make The City Your Gym

  1. Okay, so, these ideas are GENIUS! Even though I don’t travel a ton, it’s a good reminder that you don’t have to have a gym to get the most out of workouts. Thanks, ladies!


  2. Pingback: Fit for the New Year – Take Advantage of Free Exercise Classes |

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