Staying Fit on the Go: How to Work Out While Traveling

Traveling can be an exciting adventure, but it often disrupts our fitness routines. Whether you’re on a business trip or a vacation, maintaining your workout habits is possible with a bit of creativity and planning. Here are some practical tips and strategies to help you stay active while on the road.

1. Pack Travel-Friendly Fitness Gear

• Resistance bands: Lightweight and versatile, they’re perfect for strength training.
• Jump rope: A great tool for cardio that takes up minimal space.
• Yoga mat: Many travel-sized mats are foldable and fit easily in your luggage.

Having the right equipment makes it easier to stick to your fitness routine, no matter where you are.

Tonal

2. Use Your Hotel Room

Your hotel room can double as your gym. Here are some exercises you can do without equipment:

• Bodyweight exercises: Push-ups, squats, lunges, and planks.
• Yoga or stretching: Use a yoga app or follow a video to guide your session, check out our Want to Get Stronger? Here’s Why Flexibility is the Missing Key blog for additional tips on stretching and yoga
• HIIT workouts: A quick 15-20 minute high-intensity interval training session can be very effective.

Pro tip: Move furniture if needed to create more space.

3. Explore the Outdoors

• Go for a run or walk: Explore your surroundings while getting your cardio in.
• Try hiking: If you’re in a scenic location, look for local trails.
• Rent a bike: Many cities have bike-sharing programs or rentals available.

Outdoor workouts allow you to combine fitness with sightseeing.

REI

4. Make Use of Hotel Amenities

Many hotels offer fitness centers. Even if it’s just a treadmill and some dumbbells, you can create a full workout:

• Start with cardio: Warm up on the treadmill or stationary bike.
• Strength train: Use dumbbells or machines for exercises like rows, presses, and curls.
• Finish with stretching: Cool down to prevent soreness and improve flexibility.

If your hotel doesn’t have a gym, check for nearby fitness centers offering day passes.

5. Try Fitness Apps and Online Classes

Fitness apps and online platforms make it easy to work out anywhere. Some popular options include:

• Peloton App: Offers yoga, cardio, and strength classes.
• Nike Training Club: Free workouts ranging from beginner to advanced.
• YouTube Channels: Search for travel-friendly workouts or bodyweight routines.

Streaming a workout video can help you stay motivated and guide your session.

One Peloton

6. Stay Active Throughout the Day

• Take the stairs instead of the elevator.
• Walk whenever possible instead of using taxis or rideshares.
• Stand or stretch during long flights or train rides.

These small changes can help you stay active even on the busiest travel days.

Tips for Success

• Plan Ahead: Research your destination for gyms, parks, or trails.
• Set Realistic Goals: Aim for consistency rather than intensity.
• Stay Flexible: Adjust your routine to fit your travel schedule.
• Hydrate and Rest: Proper hydration and sleep are essential for recovery and energy.

Traveling doesn’t have to derail your fitness goals. By incorporating these tips, you can stay active, healthy, and energized while enjoying your journey. With a little preparation and creativity, you’ll return home feeling as strong and fit as ever!