Our fitness zone offers a pleasant space where you can move at your own pace and according to your abilities. Two separate rooms allow different approaches to exercise – one is focused on cardio, the other on strength training and stretching. You don’t have to be an athlete to find what suits you here. We bring you a few simple tips on how to put together a short but effective workout with the available equipment.
1. Light Morning Cardio Start
Where: cardio zone
Equipment: treadmill or exercise bike
Duration: 15–25 minutes
Start the day with light movement that gets your blood flowing and gets your body going. Set a moderate intensity and feel your breath and the rhythm of your steps or pedaling. If you enjoy running, alternate between slow walking and short runs. On the bike, you can ride steadily or include short intervals. 15 minutes is enough and you’ll feel lighter, more relaxed, and better prepared for the day.
2. Full-Body Circuit Strength Workout
Where: strength zone
Equipment: Speediance, kettlebells, resistance bands, mat
Duration: 25–30 minutes
Choose three to five exercises and alternate them in several rounds. For example:
Weighted squats (kettlebell or Speediance)
Bent-over band rows for your back
Push-ups on a mat or with support
Kettlebell deadlift
Plank or side plank to finish
Repeat each exercise for 30 seconds to 1 minute, resting briefly between exercises. You can repeat the whole circuit 3 to 4 times depending on your mood and energy. The result is a stronger full body without complicated equipment.
3. Stretching and Recovery After a Trip
Where: strength zone
Equipment: foam roller, resistance bands, mat
Duration: 15–20 minutes
After a day spent hiking or doing sports, take a moment just for your body. Focus on stretching your back, legs, and shoulders using resistance bands, or use a roller to release your muscles. Start with gentle breathing while lying down, then move into positions that stretch your back, hamstrings, and hips. If you have time, add gentle stretching for your wrists and neck as well.
4. High-Intensity Cardio with Intervals
Where: cardio zone
Equipment: treadmill
Duration: 20 minutes
For those who enjoy a brisker pace, we recommend interval running. Warm up with 5 minutes of walking or slow running. Then alternate 1 minute of fast running with 1 minute of slower walking. 6 to 8 repetitions and a final cool-down are enough. This type of workout helps improve fitness and burn energy more efficiently than a steady pace.
5. Work Out Without Overthinking
Where: strength zone
Equipment: Speediance
If you don’t want to spend time figuring out a workout, use the digital system on the Speediance machine. It offers ready-made programs guided on the screen, which you can adapt to your fitness level and preferences. The workout is intuitive, clear, and suitable even for beginners.
Tip for the end:
We see movement as a natural part of the day, not as a duty. What matters is not how intensely you exercise, but how you feel after moving. In our fitness zones, you will find peace, privacy, and a space where you can work out in a way that feels good to you.
If you need any advice, please get in touch with us. We’ll be happy to help you find the ideal time, recommend a suitable approach, or introduce you to the equipment.
