How to stay fit while traveling


Travel for work or vacation is common, especially before the pandemic. Now that you may be traveling again, you may be wondering how to stay in shape on your trip.

When traveling, it can be difficult to find the right workout routine and eat healthy. If you’re not careful, you may forgo your workout altogether and eat foods that may not match your fitness goals.

However, this article contains guidelines, workout routines, and nutritional tips on how to stay fit while traveling, so you can reach your goals and stay in shape all year round.

Training programs

You don’t necessarily need a gym to work out effectively. Below are other options like bodyweight workouts and resistance band workouts.

Bodyweight workouts

At the very least, you have access to your body weight when it comes to traveling and finding the equipment and time to work out. Using your body weight is simple, easy, and free. All you need is enough room in your Airbnb, a hotel, or the great outdoors.

This study found that bodyweight training is enough to dramatically increase lower body strength. (1)

Below is an example of a bodyweight training program to try while traveling.

Example of bodyweight training

  • Pike push-ups 3 sets x max reps
  • Close-grip push-ups 3 sets x max reps
  • Superman 2 sets x 10 reps
  • Dips 2 sets x max repetitions
  • Pistol Squats / Assisted Pistol Squats 3 sets x 10 reps
  • V-ups 3 sets x 10 reps
  • Front plank 3 sets x 1 min.

Resistance bands

Getting resistance bands can be a lifesaver when it comes to staying fit on the road. They are inexpensive, portable, and easy to set up from anywhere. You can do them directly from your hotel room.

They also allow you to add some resistance to your workouts that bodyweight exercises cannot (in addition to your body weight).

This 2019 study showed that resistance band training has similar improvements in your body composition as weight lifting. (2)

Below is an example resistance band workout routine to try.

Example of training with resistance band

  • Resistance band squats 3 sets x 10 reps
  • Chest press with resistance band 3 sets x 10 reps
  • Resistance band folded rows 3 sets x 10 reps
  • 3 sets x 10 resistance band shoulder press
  • Lateral resistance band lifts 2 sets x 12 reps
  • Resistance band bicep curls 2 sets x 12 reps

Hotel gyms

If you’re lucky, you may have access to the hotel’s gym during your trip. However, not all hotel gyms are the same and most will likely lack all of the weights and machines you’re used to to work out effectively. The good news is that almost every hotel gym will have access to at least a few dumbbells, albeit a light one, and a bench. That being said, it is recommended that you do a barbell workout if you can have the luxury of having a gym at the hotel.

Below is an example of a barbell workout program that you can perform.

Sample Full Body Workout Plan With Dumbbells


In my opinion, walking is the most underused physical activity you can do. It gets your heart pounding, burns calories, and is an effortless way to move around to stay in shape.

Many people think that just because walking is easy, it is not efficient. Well, contrary to that belief, walking is still a great form of exercise and in fact it can be a good way to practice active recovery – allowing your body to recover from training while continuing to exercise. physical activity. Plus, walking helps preserve lean muscle mass because it is less intense than other forms of cardio.

So make sure you walk as often as possible when traveling! Even if it’s just at the nearest (hopefully healthy) restaurant. All of that walking adds up and will go a long way in helping you maintain your fitness until you get back to town. (3)


cardio stay fit while traveling

As for cardio, in addition to walking you can jog or use any cardio machine that your hotel may or may not have access to. But there is a shorter, and perhaps more efficient, way to do cardio on the go – high-intensity interval training (HIIT). Short, effective HIIT cardio workouts help maintain your physique when you’re busy and time is limited. (4)

Doing cardio is always beneficial as it’s great for your cardiovascular health and burns calories, however, you’ll mostly want to try and find the time and equipment if you can to do resistance training to really keep you going. fit and maintain muscle mass when you are away from home.


In addition to meeting your training needs, it is just as important to watch your diet. You probably won’t have access to the same foods that you are used to eating, and eating a healthier diet can be much more difficult, especially if you are used to eating the same meals to meet your nutritional goals – calories, protein. , lipids, and carbohydrates. There are, however, a few tips you can use to limit unhealthy eating and straying too far from your nutritional goals.

Watch your calories

First and foremost, control how much you eat (even if you eat foods you didn’t plan to eat). The number of calories you consume will be the most important factor in ensuring that you can avoid gaining weight and fat while you are traveling.

Focus on proteins

Second, try to focus on foods high in protein. If you can, eat as many meals as possible with meat. Otherwise, get protein bars and protein shakes. These are quick and easy to consume and are often easy to find no matter where you are.

Intermittent fasting

Another secret hack that you can use while traveling is fasting. Fasting has many benefits, but it’s especially useful when you’re on the go. This is because you won’t have to constantly prepare your meals and worry about what to eat and how much to eat. Instead, you will only need to eat 1 to 2 meals a day, with maybe a light snack or two.

The main culprit of weight loss is burning more calories than you eat, and fasting makes it much easier to eat fewer calories because you will be limiting your diet. (5)


If you travel a lot for business or pleasure, exercising and eating well can be a problem for you. However, there are ways to make fitness part of your schedule no matter where you travel or where you stay. By using your own body weight, resistance bands, dumbbells, and intermittent fasting, you can stay in shape while traveling.

Follow the tips and guidelines in this article and staying in shape while traveling will be like not traveling at all.

Do you travel often? If so, how do you prepare to stay in shape while traveling? Let us know and follow us on Instagram, Facebook, and Twitter.

The references

1 – Yamauchi, J., Nakayama, S. and Ishii, N. (2009). Effects of bodyweight-based exercise training on muscle functions of multi-articular leg movement in the elderly. Geriatrics & international gerontology, 9(3), 262-269.

2 – Lopes, J., Machado, AF, Micheletti, JK, de Almeida, AC, Cavina, AP, & Pastre, CM (2019). Effects of elastic resistance training versus conventional resistance on muscle strength: a systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116.

3 – Rippe, JM, Ward, A., Porcari, JP and Freedson, PS (1988). Walking for health and fitness. JAMA, 259(18), 2720-2724.

4 – Nicolò, A., & Girardi, M. (2016). The physiology of interval training: a new target for HIIT. The Journal of Physiology, 594(24), 7169-7170.

5 – Rynders, CA, Thomas, EA, Zaman, A., Pan, Z., Catenacci, VA, & Melanson, EL (2019). Effectiveness of intermittent fasting and time-limited eating versus continuous energy restriction for weight loss. Nutrients, 11(10), 2442.


Leave A Reply