10 Workout Tips To Stay Fit While Traveling

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Want to know how to workout while traveling? Working out while traveling can be challenging, especially when you don't have access to a gym. However, it's entirely possible to maintain your fitness routine with some creativity and planning. Here are ten tips to help you stay in shape on the road.

1. Shorten Your Workouts

Being away from home often means less time for workouts. Instead of your usual hour-long session, aim for 30-minute workouts while traveling. This shorter duration is more manageable and helps you stay consistent even with a busy travel schedule.

Tip: Focus on high-intensity interval training (HIIT) or circuit training to maximize your time and keep your heart rate up.

HIIT workouts are particularly effective because they involve short bursts of intense exercise followed by brief rest periods. This method not only saves time but also boosts your metabolism, helping you burn more calories even after the workout is over. 

A typical HIIT workout might include exercises like jump squats, burpees, and mountain climbers, performed in quick succession with minimal rest.

2. Incorporate Bodyweight Exercises

You don’t need a gym to get good workouts while traveling. Bodyweight exercises like push-ups, squats, and lunges are highly effective and can be done anywhere.

Tip: Create a routine that includes at least two lower body exercises, two upper body exercises, and some core work.

Bodyweight exercises use your own weight as resistance, making them a versatile and accessible option for maintaining strength and endurance. 

For example, lunges and squats target your legs and glutes, while push-ups and tricep dips work your upper body. For your core, try planks and bicycle crunches. These exercises can be modified to increase or decrease difficulty, ensuring they are suitable for any fitness level.

3. Use Hotel Room Furniture

Another great tip to continue your workouts while traveling is to get creative with the furniture in your hotel room. Use the bed or a chair for tricep dips, and a sturdy table for incline push-ups or rows.

Tip: Make sure the furniture is stable and can support your weight to avoid any accidents.

Many pieces of hotel room furniture can double as gym equipment. For example, placing your feet on a chair while doing push-ups can increase the difficulty by elevating your lower body. 

You can also use a desk or table for inverted rows to help strengthen your back and arms. Always check the stability of the furniture before starting your exercise to prevent injuries.

4. Pack Portable Equipment

Resistance bands, a jump rope, or a suspension trainer (like TRX) are lightweight and easy to pack. They add variety and resistance to your workouts without taking up much space.

Tip: Use resistance bands for exercises like rows, bicep curls, and lateral walks to target different muscle groups.

Portable equipment can significantly enhance your workouts while traveling. Resistance bands provide constant tension throughout the exercise, making them excellent for muscle activation and endurance. 

A jump rope is perfect for cardio, offering a high-intensity workout that improves coordination and cardiovascular health. Suspension trainers can be anchored to doors, allowing you to perform a wide range of bodyweight exercises that challenge your stability and core strength.

5. Plan Your Routine

Having a structured routine makes it easier to stay on track. Plan your workouts in advance and stick to your schedule as closely as possible.

Tip: Alternate between two different workout routines to keep things interesting. For example, have a "Day 1" and "Day 2" routine that you rotate.

Planning your workout schedule in advance helps you stay committed and reduces the likelihood of skipping sessions. 

A "Day 1" routine might focus on full-body strength training, while "Day 2" could emphasize cardio and core exercises. Here is an example:

Day 1 Routine:

1. Toe Touch: 30 seconds - 1 minute
2. Push-Up: 30 seconds - 1 minute
3. Squat: 30 seconds - 1 minute
4. Pull-Up Under a Table: 30 seconds - 1 minute (if available)
5. Courtesy Lunge: 30 seconds - 1 minute
6. Hollow Hold: 30 seconds - 1 minute

Day 2 Routine:

1. Freestyle Bear Crawl: 30 seconds - 1 minute
2. Bulgarian Split Squat: 30 seconds - 1 minute per leg
3. Lateral Push-Up: 30 seconds - 1 minute
4. Skaters: 30 seconds - 1 minute
5. Bicep Curl Under Table: 30 seconds - 1 minute (if available)
6. Tricep Push: 30 seconds - 1 minute
7. Crossover Mountain Climbers: 30 seconds - 1 minute

This variation not only keeps your workouts interesting but also helps you target different muscle groups and energy systems, leading to more balanced fitness improvements.

6. Stay Active Throughout the Day

If you can’t fit in a dedicated workout session, stay active in other ways. Take the stairs, walk instead of taking a taxi, or do a quick set of exercises during breaks.

Tip: Incorporate mini-workouts throughout your day, such as a few sets of squats or push-ups whenever you have a free moment.

Knowing how to workout while traveling doesn’t always mean setting aside time for a full workout. Incorporating movement into your daily routine can be just as beneficial. 

For instance, walking to meetings, standing while working, and taking the stairs instead of the elevator all contribute to your overall activity level. These small actions can add up, helping you burn more calories and keep your metabolism active throughout the day.

7. Use Apps and Online Resources

Fitness apps and online videos can provide guidance and motivation. There are many free and paid resources available that offer workouts you can do with little to no equipment.

Tip: Download a few workout apps before your trip and explore their offerings to find routines that suit your needs.

Fitness apps like my Magnus Method app and YouTube channel offer a plethora of workout routines tailored for different goals and fitness levels. 

These resources always include video demonstrations, making it easier to follow along and ensure proper form. You can also track your progress, set reminders, and even join virtual fitness communities for added motivation.

8. Focus on Cardio

Cardio exercises like running, brisk walking, or even high knees can be done without any equipment. If you have access to a park or a safe outdoor area, take advantage of it.

Tip: Include cardio intervals in your routine, such as jumping jacks or burpees, to keep your heart rate up.

Cardio workouts are essential for heart health and can be done almost anywhere. Running or walking in a nearby park not only gets your heart pumping but also lets you explore new environments. 

High-intensity intervals, like sprinting for 30 seconds followed by a minute of walking, can boost your cardiovascular fitness and burn more calories in a shorter time. Even simple exercises like jumping jacks or burpees performed in your hotel room can provide an effective cardio session.

9. Stretch and Recover

Traveling can be hard on your body, making stretching and recovery even more important. Incorporate stretching or yoga into your routine to stay flexible and reduce the risk of injury.

Tip: Spend at least 10 minutes stretching after your workout or at the end of the day to relax your muscles and improve flexibility.

Stretching helps alleviate muscle tension and prevents stiffness, which can be exacerbated by long periods of sitting during travel. Dynamic stretches before your workout can prepare your muscles, while static stretches afterward can aid recovery. 

Yoga is another excellent option, promoting relaxation and flexibility. Poses like downward dog, child's pose, and pigeon stretch can help relieve tension in key areas such as the back, hips, and hamstrings.

10. Stay Hydrated and Eat Well

Hydration and nutrition are key to maintaining your energy levels and overall health while traveling. Drink plenty of water and try to make healthy food choices.

Tip: Carry a reusable water bottle with you and fill it up regularly. Opt for nutritious snacks like nuts, fruits, and yogurt to keep your energy up.

Staying hydrated is crucial, especially when traveling, as it helps maintain energy levels and cognitive function. Dehydration can lead to fatigue and decreased performance. Eating well is equally important. 

Aim for a balanced diet rich in proteins, healthy fats, and slow-digesting carbohydrates. Avoid sugary snacks and fast food, which can cause energy crashes. Preparing snacks like trail mix, fresh fruit, or protein bars can help you stay on track with your nutrition.

For more information about what you should eat after your workouts, check out this article.

Traveling doesn’t have to derail your fitness goals. With these tips and routines on how to workout while traveling, you can stay active and fit no matter where you are. Remember, the key is to be flexible and make the most of the time and resources you have available. Safe travels and happy workouts!