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  • Writer's pictureDaniel Welstead

Travel-Friendly Workouts: Staying Active on the Go

Staying fit and active is not just a temporary phase; it's a lifestyle. It's a commitment that doesn't take a holiday, even when you do. Whether you're jet-setting across the globe for business meetings or embarking on an exotic holiday, maintaining your fitness routine can be a challenge amidst the change of routine and environment. But fear not; this comprehensive blog post is here to help you stay on track with your fitness goals, no matter where your travels take you.


The Importance of Staying Active While Travelling


Before we delve into the practicalities, let's address the 'why'. Why should you bother to stay active during travel? The reasons are manifold.


Firstly, regular exercise helps maintain your fitness level. If you've been working hard to build strength or endurance, you don't want to lose all that progress during a week or two of inactivity.


Secondly, exercise is a natural energy booster. It might seem counterintuitive when you're tired from travel, but moving can increase your energy levels, helping you get more out of your trip.


Thirdly, exercise can help combat jet lag. Adjusting to a new time zone can be tough, but exercise can help reset your internal body clock, helping you adjust to the new schedule faster.


Finally, exercising is a great way to explore new places. Whether running through a city's historic district or a yoga session on a beach, staying active can enhance your travel experience.

Stay Fit on Trips: Travel-Friendly Workouts for Active Holidays
Budapest 2022

Portable and Travel-Friendly Workout Ideas


Now that we've covered the 'why', let's dive into the 'how'. Some travel-friendly workout ideas require minimal equipment and can be done anywhere.

  1. Bodyweight Exercises: These are your best friend when travelling. They require no equipment and can be done in your hotel room, at a local park, or the airport. For example, a simple circuit of push-ups, squats, lunges, and planks can provide a full-body workout. Aim for three rounds of 15 reps each, and you've got a solid workout in under 20 minutes.

  2. Resistance Bands: Lightweight and compact, resistance bands are perfect for travel. They can be used for various exercises, providing a full-body workout. For instance, you can do bicep curls, tricep extensions, shoulder presses, chest presses, rows, squats, and glute bridges. Just one band can provide a multitude of workout options.

  3. Jump Rope: A jump rope is a fantastic cardio tool that's easy to pack. Just 10 minutes of skipping can burn around 100 calories. It's also great for improving coordination and agility. Try incorporating intervals of high-speed skipping followed by rest periods for an effective high-intensity workout.

  4. Yoga: You only need a travel yoga mat and can practice your asanas anywhere. Yoga is great for flexibility, strength, and relaxation. Try a sequence of sun salutations in the morning to energize your body and mind for the day ahead.

  5. Running: Lace up your trainers and go for a run. It's a great way to explore your new surroundings while working out. Try running in the local park or along the beach. Not only will you get a great workout, but you'll also get to see parts of the city you might not otherwise visit.

  6. Swimming: If you're lucky enough to access a pool or the sea, swimming is a great full-body workout. Its low impact makes it easy on the joints and works for all major muscle groups. Try doing laps or even water aerobics for a fun and refreshing workout.

Stay Fit on Trips: Travel-Friendly Workouts for Active Holidays
Istanbul 2023

Staying Motivated


Staying motivated to work out while travelling can be tough. You're out of your routine, and there are often many distractions. Here are a few tips to help keep you on track.


Firstly, try to incorporate your workouts into your travel itinerary. Maybe that means doing a quick workout before you start your day's adventures first thing in the morning. Or perhaps you can go for a run to explore a new city or do yoga on the beach at sunset.

Secondly, set realistic expectations. You may be unable to maintain your full workout routine while travelling, and that's okay. The goal is to stay active, not to achieve peak fitness.


Finally, remember why you want to work out. Whether it's to maintain your fitness level, boost your energy, or combat jet lag, keeping these benefits in mind can help motivate you to get moving.

Stay Fit on Trips: Travel-Friendly Workouts for Active Holidays
Amman 2022

Staying active while travelling doesn't have to be complicated or time-consuming. With a little planning and the right mindset, you can maintain your fitness routine no matter where you are in the world. So pack your workout gear, and remember, every little bit counts!


Whether it's a quick bodyweight circuit in your hotel room, a run through the city streets, or a yoga session on the beach, there are plenty of ways to stay active while travelling. So next time you're packing for a trip, don't forget to pack your workout gear too!


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10 FAQS About Exercise while Travelling


  1. What are some travel-friendly workouts I can do without equipment? Bodyweight exercises like push-ups, squats, lunges, and planks are great options. You can also try yoga or running, both of which require minimal equipment.

  2. Why is it important to stay active while travelling? Staying active helps maintain your fitness level, boosts your energy, combats jet lag, and can enhance your travel experience by allowing you to explore new places in an active way.

  3. Can I maintain my fitness routine while travelling? Absolutely! With some planning and flexibility, you can maintain a fitness routine while travelling. This might involve adapting your workouts to fit your travel schedule and available resources.

  4. What portable workout equipment do you recommend for travel? Resistance bands and a jump rope are lightweight, compact, and versatile workout tools that are great for travel. A travel yoga mat can also be a good investment.

  5. How can I stay motivated to work out while travelling? Try incorporating workouts into your travel itinerary, setting realistic expectations, and remembering the benefits of exercise to help stay motivated.

  6. What are some examples of workouts I can do in my hotel room? Bodyweight exercises, yoga, and resistance band workouts are all great options that can be done in a small space.

  7. Can I still explore local cuisines if I'm trying to stay fit while travelling? Yes, with our custom diet plans, you can enjoy local cuisines while still staying on track with your fitness and weight loss goals.

  8. How can exercise help with jet lag? Exercise can help reset your internal body clock, helping you adjust to a new time zone faster.

  9. What if there's no gym or fitness facilities where I'm travelling? No problem! Many of the workouts suggested in this blog post require no gym or special equipment.

  10. How can I get a custom diet plan for travelling? Click here to get your custom diet plan today. Our plans are tailored to your personal goals and lifestyle, making them perfect for maintaining your diet while travelling.

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