Staying fit in Hong Kong

How I Got in the Best Shape of My Life While Living in Hong Kong

During my exchange semester in Hong Kong, I somehow managed to get in the best physical shape of my life — all while enjoying local food, trying new sweets, and hanging out with friends. It wasn’t about restriction — it was about discipline, consistency, and smart training. Here’s how I did it (and how you can too 👇):

1. Training at My Student Dorm

My student dorm had both a small indoor gym and an outdoor calisthenics area. The indoor gym had the basics — a treadmill, bike, and cross trainer — but I preferred training outside. I did a mix of bodyweight strength work and short cardio sessions.

You don’t need fancy machines or heavy weights to stay fit. I focused on push-ups, pull-ups, dips, chins, and squats — done to failure. If you stay consistent with that, you’ll see results. I didn’t lift a single external weight during my entire semester.

2. Running Around Hong Kong

Running became a way to explore the city. I lived in Kowloon Tong and often just opened Strava and ran based on gut feeling — no route, just discovery. I also ran several times along the Avenue of Stars promenade in Tsim Sha Tsui, one of my favorite places on Earth to run. The skyline views across Victoria Harbour are absolutely stunning and make every run feel effortless.

3. Hill Sprints for Power & Endurance

Hong Kong is full of hills, and since my dorm was in a hilly area, it was perfect for hill sprints. They’re brutal but extremely effective — great for endurance, explosiveness, and mental toughness. You’ll also feel that natural testosterone boost afterward.

4. Jump Rope for Cardio

I brought a jump rope from Sweden and it was one of my best decisions. My weekly average was at least one hour of skipping rope. It’s a fun way to build cardio endurance, coordination, and mental focus — plus it makes you feel like Rocky Balboa.

5. Jogging Uphill to Beacon Hill Viewing Point

One of my favorite routines was running from our dorm to Beacon Hill, a breathtaking viewpoint in a forest a few kilometers away. The view at sunset is incredible — panoramic over Hong Kong and the islands beyond.

Here’s the route we used: start at City University of Hong Kong student residence, run toward Shek Kip Mei service reservoir playground, continue along Lung Cheung Road to the lookout, then cross to Phoenix House and follow Lung Yan Road up into the forest. Near the top, take a small steep hill to the tower, and follow a tiny path behind the wall to the magical lookout. Many sunsets spent there were surreal — a reward for the physical effort.

go behind that wall

6. Hiking & Daily Movement

Hiking in Hong Kong is unbeatable. We did at least 1–2 hikes per week — long, steep, and exhausting but always worth it for the stunning views. Beyond planned workouts, the city encourages movement: walking through neighborhoods, sightseeing, or just enjoying the sun. Every day naturally adds steps, and it never feels like a chore.

Wrapping It Up: Staying Fit in Hong Kong

Living in Hong Kong taught me that you don’t need a fancy gym or strict restrictions to get in the best shape of your life. Between running, hill sprints, jump rope, hiking, and exploring the city on foot, I stayed active every single day while still enjoying amazing food and a vibrant social life.

The key is intention and consistency — plan your workouts, challenge yourself, and make movement part of your daily routine. Whether it’s chasing sunsets at Beacon Hill, sweating it out at an outdoor gym, or walking the bustling streets of Kowloon and TST, there’s always an opportunity to stay fit while having fun.

Hong Kong is the perfect playground: stunning views, challenging terrain, and endless energy all around. Follow these tips, and you’ll come back fitter, stronger, and with some of the most unforgettable memories of your life.