Traveling doesn’t have to be an excuse to skip your workout. Whether you’re on the road, at the airport, or in the comfort of your hotel room, there are plenty of ways to stay in shape and keep your fitness routine going. In this blog post, we’ll show you the best workouts for every travel situation.
There are many different workouts that you can do while traveling, depending on your destination and the resources available to you. Here are a few options to consider:
- Bodyweight Workouts: These workouts use your body weight as resistance, so you don’t need any equipment. You can do push-ups, squats, lunges, and other exercises anywhere, as long as you have a little space.
- Hotel Room Workouts: If you’re staying in a hotel, you can use your room or the hotel gym to do a variety of workouts. Use chairs or the bed for dips, use your luggage as a weight for bicep curls, or use the floor for planks and other bodyweight exercises.
- Outdoor Workouts: If you’re in a location with a park or beach nearby, take advantage of the great outdoors. Go for a run, do some sprints, or try a circuit workout using natural obstacles such as trees or benches.
- Yoga: Yoga is a great option for travelers because it can be done almost anywhere, and you don’t need any equipment. You can find yoga studios in most cities, or you can use a yoga app or YouTube video to practice at your hotel or in a park.
- High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest. These workouts can be done with or without equipment, and they can be customized to fit your travel schedule.
Workouts While Flying
When you’re on a plane, you’re confined to a small space for an extended period. Fortunately, there are some exercises you can do to keep your body active and your mind sharp. Here are some activities you can do while flying.
Bodyweight Squats: 20 reps. Standing up in your seat, perform bodyweight squats by pushing your hips back and bending your knees. As if you were sitting down in a chair. Make sure to keep your chest up and your back straight throughout the exercise.
Incline Push-Ups: 15 reps (feet on floor, hands on edge of bed or desk). This exercise is great for working the chest and triceps. Place your feet on the floor and your hands on the edge of the bed or desk. Lower your body down until your chest touches the edge of the bed or desk, and then press back up to the starting position.
One-Arm Luggage Rows: 10 reps (each arm). Use your suitcase as a makeshift weight for this exercise. Stand with one leg forward and one leg back, and hold on to the handle of your suitcase with one hand. Keeping your elbow close to your side, row the suitcase up and down towards your chest. Alternate arms after each rep.
Reverse Crunches: 10 reps. Sit in your seat with your feet flat on the floor, and place both hands behind your head. From this seated position, you will perform a reverse crunch by lifting your hips off the seat and pulling your knees in towards your chest. As you lift, bring your knees in towards your chest, squeezing your abs. Lower your hips back down to the seat, straightening your legs.
Hotel Room Workouts
Hotel rooms are often limited in size and can be inconvenient when it comes to finding the space and equipment to get a good workout in. Fortunately, there are plenty of exercises you can do in a hotel room with minimal space and no equipment. Squat jumps, tricep dips, burpees, luggage rows, jumping jacks, high knees, and prisoner burpees are all great bodyweight exercises that require no extra equipment. For a more intense workout routine, try Chris Hemsworth’s 20-minute hotel room workout which incorporates backpack squats, reverses lunges, mountain climbers, and planks. Or, for those looking for a low-impact workout that can be done in a limited amount of time, try V tucks or bicycle crunches. No matter the situation, there’s always a way to fit in a good workout while traveling.
Tips for Making the Most of Your Hotel Room Workout
Here are some tips for making the most of your hotel room workout:
- Use furniture and Household Items as Equipment: You can use chairs or the bed for dips, use your luggage as a weight for bicep curls, or use the floor for planks and other bodyweight exercises.
- Find a Quiet, Private Space to Work Out: It can be hard to focus on your workout if you’re in a busy or crowded area. Look for a quiet corner of your hotel room or go outside to a park or beach if the weather allows.
- Set a Consistent Workout Schedule: It’s easy to let your fitness routine fall by the wayside when you’re traveling. But setting a consistent schedule can help you stay on track. Choose a time that works for you and try to stick to it as much as possible.
- Bring a Workout Duddy: If you’re traveling with someone, consider working out together. Not only will it make the workout more fun, but you can also motivate and encourage each other.
By following these tips, you can make the most of your hotel room workout and stay fit and healthy while traveling.
Outdoor Exercise on Vacation
Vacations provide a great opportunity to get outside and explore the local sights. They can also be a great time to get in some exercise. Outdoor exercises offer a unique challenge and can help you stay active while on vacation. Whether you prefer a leisurely walk, a brisk jog, or a challenging hike. There are plenty of ways to get your heart rate up and enjoy the great outdoors at the same time. You can also look for outdoor fitness classes or group activities to join, such as yoga or Bootcamp workouts. Swimming in a lake or ocean is another great way to exercise and take in the scenery at the same time. If you prefer to stay on land, try running up and down hills or stairs for a more challenging workout.
No matter where you are, there are plenty of ways to get outdoors and stay fit while on vacation. So don’t let your fitness routine fall by the wayside just because you’re on vacation. Instead, embrace the opportunity to try new things and stay active in a new environment.
Gym Visits During Business Trips
Gym visits during business trips can be a great way to stay active and healthy while traveling for work. Here are a few tips for making the most of your gym visits during business trips:
- Research Gyms in Your Destination: Look for gyms that are conveniently located near your hotel or place of work. Some hotels even have gym facilities, which can be a convenient option.
- Pack Your Workout Clothes and Shoes: Don’t forget to bring your workout clothes and shoes with you on your trip. If you’re tight on space, opt for versatile pieces that can be mixed and matched for different workouts.
- Set a Consistent Workout Schedule: Just like at home, it’s important to set a consistent workout schedule while traveling for work. Choose a time that works for you and try to stick to it as much as possible.
- Try New Workouts: Business trips can be a great opportunity to try new workouts or fitness classes. Look for studios or gyms that offer classes or workouts that you’ve never tried before.
- Please don’t overdo it: It’s important to listen to your body and not push yourself too hard while working out. If you’re feeling tired or stressed, it’s okay to take a rest day or do a low-impact workout.
By following these tips, you can make the most of your gym visits during business trips and stay healthy and active while traveling for work.
Working Out in a Limited Time Frame
When you’re on the go and need to fit in a workout, it’s important to make the most of the limited time you have. High-intensity interval training (HIIT) is a great way to get a full-body workout in a short period. HIIT involves alternating short bursts of intense exercise with brief periods of rest or active recovery. This type of workout is great for burning calories and building strength. And it can also help improve endurance and cardiovascular health.
HIIT can be done with bodyweight exercises, free weights, or even machines, making it a versatile option for people of all fitness levels. If you’re short on time, HIIT may be the perfect way to get in a good workout that challenges your body and helps you reach your fitness goals. Just be sure to listen to your body and not push yourself too hard, especially if you’re new to HIIT. With a little planning and dedication, you can fit in a high-quality workout even when you’re on the go.
Low-Impact Exercises for Injury Prevention
Low-impact exercises are a great option for people who are looking to prevent injury as they put less strain on the joints than high-impact activities. Here are a few examples of low-impact exercises that are effective for injury prevention:
- Swimming: Swimming is a great low-impact exercise that works the whole body and is easy on the joints. It’s also a great cardiovascular workout and can help improve endurance and strength.
- Cycling: Biking is another low-impact exercise that is easy on the joints and can be done indoors or outdoors. It’s a great way to get your heart rate up and work your lower body.
- Elliptical Training: Elliptical machines provide a low-impact cardio workout that is easy on the joints. They are a great option for people who want to get their heart rate up without putting too much strain on their knees or ankles.
- Yoga: Yoga is a low-impact exercise that helps improve flexibility, balance, and strength. It’s also a great way to reduce stress and improve overall well-being.
- Pilates: Pilates is a low-impact exercise that focuses on core strength and stability. It’s a great option for people who want to improve their posture and balance. It can also help prevent injuries by strengthening the muscles around the joints.
By incorporating low-impact exercises into your fitness routine, you can reduce your risk of injury and improve your overall health and well-being.
Bodyweight Exercises You Can Do Anywhere
When you’re traveling, the last thing you want to do is lug around a bunch of equipment. That’s why bodyweight exercises are so great. They require no equipment and can be done virtually anywhere, in any kind of space. Some of the best bodyweight exercises include squats, lunges, planks, and push-ups. These exercises target your major muscle groups and give you an intense workout wherever you are. For those who are new to bodyweight exercises, there are plenty of tutorials online that can help guide you through the proper form and technique.
For more advanced exercisers, there are also more challenging bodyweight exercises like burpees, mountain climbers, and squat jumps. These will give you an intense cardio workout and help build strength and endurance. If you’re looking for a full-body workout, try combining a few exercises for a circuit routine. This is great for those who are short on time. As it allows you to get a good workout in a short amount of time.
No matter where you are traveling or what kind of space you have available, bodyweight exercises are a great way to stay fit and healthy while on the go.
The Benefits of Interval Training
High-Intensity Interval Training (HIIT) is a type of exercise that has gained widespread popularity among fitness enthusiasts and athletes due to its effectiveness in burning fat, building strength, and improving cardiovascular endurance. It involves alternating short bursts of high-intensity exercise with brief periods of rest or low-intensity exercise. It can be tailored to any fitness level and done with minimal equipment.
One of the benefits of HIIT is that it is very time-efficient, with most workouts lasting 20 minutes or less. This makes it an excellent option for people who are short on time but still want to get high-quality training. In addition to its effectiveness in burning fat and building strength, HIIT has also been shown to reduce obesity, increase VO2 max, and provide numerous other health benefits. It’s no wonder that HIIT has become a go-to choice for people looking to stay in shape while traveling or who are short on time. So, it is an excellent option for those who want to stay fit while on the go.
Yoga for Flexibility and Relaxation
Yoga has long been associated with improved balance, flexibility, and relaxation. Whether you’re an experienced yogi or a beginner, there are yoga exercises and exercises to suit all levels. Beginner classes focus on the fundamentals of breathing, alignment, and posture. While more advanced classes offer more challenging poses and sequences. Alo Yoga’s Warrior Mat provides plenty of space and cushioning to do your workout. While IUGU’s Pro Non-Slip Yoga Mat provides stability and extra grip.
For those looking for a more spiritual experience, Free Boho Beautiful Meditation can help guide your heart and mind to a state of peace. Amy Fecher from Indigo Yoga sums it up best: “Yoga is for everyone” Prenatal yoga courses cover chanting, mantra, asana, exercise, and relaxation for self-care for expectant mothers. Flexibility tests, limbering,
and relaxation exercises can be adapted to any fitness level, making them suitable for both newcomers and seasoned veterans. Our special spiral-bound edition is the perfect companion for your yoga journey. Whether you’re on the go or in the comfort of your own home. Yoga is the perfect way to improve flexibility, balance, and relaxation while having fun.
Cardio Options When You Don’t Have Much Space
If you are short on space but still want to get a good cardio workout, then a 10-minute interval session is the perfect solution. This type of workout is highly effective and can be completed in minimal space. Here’s an example of a 10-minute interval cardio workout you can do with minimal space:
Start with 60 seconds of single-leg reach and jump. Then do 60 seconds of jump lunges. After that, do 60 seconds of the single-leg walkout to push-up. Follow this up with 60 seconds of side plank rotation with a kick. Finish off the session with 60 seconds of animal flow sidekick through.
This workout utilizes bodyweight exercises to maximize your cardiovascular efficiency and get your heart rate up in a short amount of time. It’s also a great way to practice coordination and balance while getting an effective cardio workout. So if you’re looking for an intense cardio session in a limited amount of space. This 10-minute interval session is perfect for you.
Frequently Asked Questions
How to Exercise While Traveling?
To exercise while traveling, take a walk or jog around the area you are staying, do bodyweight exercises like push-ups and squats in your hotel room or outside, bring resistance bands or a jump rope for strength training and cardio, and visit local gyms or fitness studios, use hotel amenities like a pool or fitness center, explore the area by bike or on foot, or do simple exercises like stretching or yoga to keep your body moving.
How can Exercise if Travel for Work?
First, consider packing some lightweight equipment in your suitcase. Resistance bands take up little space and are very versatile. You can use them for a full-body workout, from squats and lunges to bicep curls and tricep extensions.
If you’re staying in a hotel with a gym, take advantage of it. Choose exercises that don’t require any special equipment so that you can easily do them anywhere. Squats, planks, lunges, and push-ups can all be done in the hotel gym or even in your room.
You don’t even need to leave your hotel room to get a good workout. Many online resources offer workouts specifically designed for travelers. Some may require minimal space and equipment, while others may have more complex routines that require weights or other tools.
Finally, if you’re able to explore the city during your work trip, try going for a walk or running around the area.
How can Exercise on Vacation Without a Gym?
There are several ways to exercise on vacation without access to a gym, such as going for a run or walk, using your body weight for resistance exercises, practicing yoga or pilates in your hotel room or on the beach, swimming, or going for a bike ride, taking a hike or nature walk, and using the local park or playground equipment. Remember to stay hydrated and take breaks as needed.
How can Exercise When away from Home?
There are many ways to exercise when away from home, such as going for a run or walk, using your body weight for resistance exercises, practicing yoga or pilates in a small space, swimming or going for a bike ride, taking a hike or nature walk, or using the local park or playground equipment. Remember to stay hydrated and take breaks as needed.
How do Burn Calories While Traveling?
To burn calories while traveling, try incorporating physical activity into your daily routine such as going for a walk or run, participating in activities like hiking or biking, or taking the stairs instead of the elevator. You can also pack healthy snacks and make an effort to eat balanced meals to help boost your metabolism and aid in weight loss.
In conclusion, it’s important to stay active while traveling. There are many different workouts that you can do depending on your destination and the resources available to you. Bodyweight workouts, hotel room workouts, outdoor workouts, yoga, and high-intensity interval training (HIIT) are all great options that can be done with or without equipment. No matter what type of workout you choose, it’s important to listen to your body and not push yourself too hard. When traveling, it’s also important to stay hydrated and fuel your body with healthy, nourishing foods. With a little creativity and determination, you can stay fit and healthy no matter where your travels take you. Plenty of ways exist to fit in a good workout and maintain your fitness routine while on the go. Whether you’re traveling for leisure or work.