5 Ways to Workout While Traveling

Susan Hoff
February 7, 2023

Just because you're traveling doesn't mean you should give up on your fitness routine.

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Do you have an upcoming vacation and don't want to break your workout routine? Or maybe you travel a lot for business and can't stick to a workout routine due to your constant trips? Well, thankfully, we'll make sure you have plenty of travel bodyweight workouts options and no excuses by the end of this article.

There is one key that opens many doors leading to your fitness goal: consistency. It's not a membership to the best gym in town or expensive travel fitness equipment—even though that helps. Consistency and motivation to work toward your goals will keep you going, even when you are on vacation or a work trip. 

How to motivate yourself to workout while you travel

The key to motivating yourself to exercise while on vacation is to start with the right mindset. You can take it as an opportunity to work out in a different environment and make things more interesting. It can also be a challenge, a way to prove how important your fitness journey is for you and how committed you are to it. 

If you have enough room in your travel size bag, take your fitness equipment with you. High-resistance exercise bands can be as efficient as weights and take up no space on your luggage. Jump ropes are easy to pack too. You can also bring a light yoga mat to the trip. If you travel regularly, you can invest in travel workout equipment. In case you are not traveling alone, ask your travel companion if they have space in their bags for a tiny resistance band set - it doesn't hurt to ask. Last but not least, make sure to pack your favorite activewear too. Putting on your favorite athlete apparel that makes you feel comfortable and strong can do wonders to change your mindset into a more active state.

Now that you are motivated to work out while traveling, here are some travel workout ideas for you:

Upper body no-equipment exercises

There are some great upper-body workouts you can do without any equipment. In fact, in bodyweight training, you use your own body's weight to exercise, so bodyweight travel workouts won't be a problem at all. Try doing 3-4 sets of 10 repetitions each to build upper body strength. These exercises target your arms, shoulders, core, and back muscles.

  • Planks
  • Push-ups
  • Diamond press-up
  • Bilateral Arm Raises
  • Bodyweight triceps extension

Lower body travel exercise routine

There are tons of lower-body exercises you can do while on vacation. Do them in your hotel room or take your yoga mat to a park nearby or a place with a beautiful sight. Remember, try to use this opportunity to spice up your routine and make things a little different. Resistance bands or ankle weights are a good choice for most of these workouts to make the exercise more challenging. And they are easy to carry with you. Here are some lower body exercises you can do while traveling:

  • Jump Squats
  • PistolSquats
  • Single Leg Squats
  • Curtsy Lunge
  • Duck Walk
  • Reverse Lunges

You can do each exercise for 30 seconds and then take a 20-second break. Do the series at least five times. 

Now, if what you are looking for is advanced bodyweight exercises, here are a few you can try while you are away; use a chair, bench, or the hotel bed to assist you:

  • Bodyweight Squats
  • Elevated Deep Lunge
  • Back Leg Elevated Lunge
  • Side Lunge Squat

Uplift your cardio routine

A vacation can be the motivation you need to take your cardio training to the next level. Don't only think about treadmills or exercise bikes when talking about cardio. Try thinking outside the box; make an adventure out of your cardio workout. If you travel to a destination with mountains, go for a hike or go trekking. If your hotel has a pool, then make time each morning for an early swimming session. You can rent a bike and go cycling, exploring the city and finding new and exciting places. The options are limitless. All those activities are aerobic cardio workouts. They will increase your physical strength, strengthen your heart, lower health risks, and improve your mood. You'll be left with plenty of energy to tackle that business meeting or family activity.

If you are a creature of habits, don't panic, you can stick to a routine in the hotel room. Here is a powerful and quick cardio travel workout:

  • Jumping Squats
  • Wall sits with hands up
  • Lunges
  • Plank

Do each exercise for 1 minute; rest for 1 minute at the end of the circuit. Try doing the circuit 4 times.

Pack light travel workout equipment items

As mentioned before, you can take with you some light travel exercise equipment. Some workout prompts are actually easy to pack. Resistance bands, for example. If you are used to intense strength-training workouts, make sure to purchase high-resistance exercise bands. A jump rope will also take up little space in your suitcase. Small weights and travel kettlebells are also easy to carry around. Maybe they are not what you are used to, but you can make it up by doing more repetitions. You can even use your backpacks to do some weightlifting exercises. Load them with clothes or other items until they reach your desired weight. Getting creative instead of making excuses to avoid working out is what this is all about. 

Engage in a fun activity

Sports and other physical activities can be great if you want to take a day off from your workout regime. While you are away, why not sign up for some entertaining activities? Besides having fun and exercising, you will meet new people and perhaps make new friends. And when signing up for an activity, they will provide you with all the travel exercise equipment you need.

If you travel to the beach, start looking for a volleyball match. Or take a ball with you, start a game, let some people join you, and have a wonderful time. Volleyball at the beach on a hot day - you will have the sweat of your life while you hardly notice you're exercising. It doesn't have to be volleyball; you can go for any sport you like. While at the beach, you can also go for daily swims or sign up for surf classes. You can also enroll in a local dancing class. After all, isn't getting new experiences what traveling is all about? The idea is to enjoy your vacations, relax, and stay active at the same time. 

Final thoughts

Jobs that involve constant traveling can make it difficult to stay on track with your exercise routine. If a family vacation is coming up, you may be afraid it will come between you and your fitness goal. All those months of doing great upper body workouts non-stop, building your dream body, being consistent, and going to the gym, will it all be lost if you stop for a few weeks? Sadly, if you stop working out, your muscles will lose endurance, and your cardio capacity will drop.

But there is no need to worry! You just read how many travel workout options you have. Travel workouts will be fun and easy with the tips we gave you. Pack your travel fitness equipment, your resistance bands, and light weights. And don't forget to bring enthusiasm with you too. The idea is to enjoy your vacations, relax, and, at the same time, stay active.

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.