Traveling is exciting—new places, new experiences, great food—but it can also throw a wrench in your fitness routine. Whether you’re on vacation or a business trip, it’s easy to fall out of your exercise routine with limited time, space, or equipment.
But don’t worry! You can still stay active and maintain your fitness goals, no matter where you are. Here’s how to stay fit while traveling—no gym required.
1. Make Movement Part of Your Day
When you’re on the go, it’s all about finding simple ways to move. Incorporate physical activity into your day-to-day routine:
- Walk or bike everywhere: Skip taxis or public transport when you can, and walk or bike to your destinations. Not only will you explore the area more, but you’ll also be getting steps in.
- Take the stairs: If you’re staying in a hotel, always take the stairs instead of the elevator.
- Stretch while waiting: Whether you’re at the airport, train station, or waiting for a meeting, take a few minutes to stretch your body.
These small adjustments will add up over the course of your day!
2. Pack Resistance Bands or a Jump Rope
You don’t need a full gym to get in a great workout. A few portable pieces of equipment, like resistance bands or a jump rope, can make a big difference:
- Resistance bands are lightweight and easy to pack. They’re perfect for a full-body workout in your hotel room or outdoors.
- A jump rope is an excellent cardio option that also helps with coordination and timing. Just find a flat space and get jumping.
These tools can give you a solid workout with minimal space and time.
3. Bodyweight Workouts Are Your Best Friend
If you don’t have any equipment, don’t worry—your body is your best piece of workout equipment. There are endless bodyweight exercises you can do in a hotel room, Airbnb, or even outdoors:
- Push-ups
- Squats
- Lunges
- Planks
- Mountain climbers
- Burpees
You can easily do circuits of these exercises, switching up the sets to target different muscle groups. For example:
- 3 rounds of 20 push-ups, 20 squats, and a 30-second plank.
- 3 rounds of 15 lunges on each leg, 20 mountain climbers, and 15 burpees.
Aim for 15–20 minutes, and you’ll get a full-body workout without any equipment.
4. Explore New Activities
Traveling is a great opportunity to try new activities that you wouldn’t normally do at home:
- Swimming: If you’re near the beach or staying at a hotel with a pool, swimming is an excellent full-body workout.
- Hiking or walking tours: Many destinations offer hiking trails or walking tours, which are a fantastic way to stay active while learning about the area.
- Kayaking or paddleboarding: If you’re near a lake or ocean, these activities are not only fun but also a great way to engage your core and upper body.
Trying something new while traveling is a great way to stay fit—and it can be a memorable experience, too.
5. Use Fitness Apps or YouTube Workouts
If you want to follow a structured workout while on the go, there are tons of apps and YouTube channels offering short, no-equipment workouts:
- Fitness apps like MyFitnessPal, Nike Training Club, or 7-Minute Workout have travel-friendly workouts that you can do anytime, anywhere.
- YouTube has countless free workout videos for all fitness levels. Search for bodyweight routines, yoga, or even dance workouts to get your blood pumping.
Pick a workout you can do in 20-30 minutes and follow along from the comfort of your hotel room.
6. Set Realistic Goals
It’s important to be realistic about your travel fitness routine. While you might not have the same resources or time as you do at home, setting small, achievable goals can help you stay on track:
- Aim for 3-4 workouts a week (even if they’re short).
- Set a step goal (e.g., 10,000 steps a day).
- Focus on active recovery (stretching, walking, or yoga) when you can’t do a full workout.
Don’t be hard on yourself if you miss a workout or two—enjoy the trip and remember that staying active is about consistency, not perfection.