Stay Fit While Traveling: Portable Workouts & Tips By

Whether you’re an avid traveler or have to frequently go on business trips, finding time to stay fit while on the go can be a challenge. But fear not, because is here to help! In this article, we’ll share with you some fantastic portable workouts and tips that will keep you in the best shape, no matter where your travels take you. From quick and effective exercises that require minimal equipment, to clever hacks for staying active throughout the day, you’ll discover a world of possibilities to maintain your fitness routine while exploring the world. Get ready to stay fit and fabulous with!

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Benefits of Staying Fit While Traveling

When you’re traveling, it’s easy to let your fitness routine slip away. However, there are numerous benefits to staying fit while on the go. Not only will it help improve your overall health, but it will also increase your energy levels, reduce stress and anxiety, and enhance your mood and mental clarity.

Improved overall health

One of the most significant benefits of staying fit while traveling is improved overall health. Engaging in regular physical activity, even when you’re on the road, can help lower your risk of developing chronic diseases such as heart disease, diabetes, and obesity. Exercise helps strengthen your immune system and keeps your body functioning at its best.

Increased energy levels

Traveling can often leave you feeling tired and drained. However, by incorporating fitness into your travel routine, you can boost your energy levels. Exercise stimulates the release of endorphins, which are the body’s natural feel-good hormones. So, even something as simple as a quick workout can give you the energy you need to explore your destination fully.

Reduced stress and anxiety

Traveling can be stressful, with all the logistics to plan and the unfamiliar surroundings. Thankfully, staying fit while on the road can help reduce stress and anxiety. Physical activity has been shown to release tension, improve mood, and promote relaxation. So, taking a break from your travel itinerary to get in a workout can do wonders for your mental well-being.

Enhanced mood and mental clarity

Exercise has a positive impact on your mood and mental clarity. Studies have shown that physical activity increases the production of endorphins, which are neurotransmitters responsible for feelings of happiness and well-being. By staying fit while traveling, you can boost your mood and improve your cognitive function, allowing you to make the most of your travel experiences.


Planning Ahead for Fitness

To ensure you can stay fit while traveling, it’s important to plan ahead. By taking the time to research fitness options at your destination, pack appropriate workout gear, create a travel workout schedule, and find active sightseeing opportunities, you can set yourself up for success.

Research fitness options at your destination

Before you embark on your travels, take some time to research the fitness options available at your destination. Look for local gyms, fitness studios, or outdoor workout areas where you can continue your regular exercise routine. Additionally, inquire whether your accommodation has fitness facilities you can utilize.

Pack appropriate workout gear

To stay fit while traveling, it’s essential to pack appropriate workout gear. Consider bringing items such as resistance bands, a jump rope, a yoga mat, exercise sliders, dumbbells, or even a portable TRX system. These compact and lightweight items can be easily packed into your suitcase, allowing you to exercise wherever you go.

Yoga Mat
Yoga Mat

Create a travel workout schedule

Creating a travel workout schedule can help you stay on track with your fitness goals. Look at your travel itinerary and carve out dedicated time for exercise. Even if it’s just a short workout in the morning or evening, scheduling it into your daily routine will make it easier to stick to your fitness routine.

Find active sightseeing opportunities

When exploring your destination, look for active sightseeing opportunities. Instead of taking a taxi or public transport, consider walking or biking to your destinations. Take advantage of guided walking tours or explore local parks and hiking trails. This way, you’re not only staying fit but also immersing yourself in the local culture and experiencing your surroundings from a unique perspective.

Portable Workout Equipment

When you’re on the go, having portable workout equipment can make it easier to stay fit. Here are some essential items to consider packing:

Resistance bands

Resistance bands are lightweight, compact, and versatile workout tools that can target different muscle groups. They provide resistance and can be used for strength training exercises.

Jump rope

A jump rope is a simple and effective way to get your heart rate up and burn calories. It’s a portable exercise tool that can be used virtually anywhere, including your hotel room or a nearby park.

Jump Rope
Jump Rope

Yoga mat

A yoga mat is not only useful for practicing yoga but also for other bodyweight exercises and stretching routines. It provides a cushioned surface and prevents slipping, ensuring a safe and comfortable workout.

Exercise sliders

Exercise sliders, also known as gliding discs, are small discs that glide smoothly on various surfaces. They can be used to engage your core and improve stability during exercises like lunges, mountain climbers, and plank variations.


If you’re looking to add resistance to your workouts, consider packing a set of lightweight dumbbells. They take up minimal space in your luggage and can be used for strength training exercises targeting different muscle groups.


Portable TRX system

A portable TRX system allows you to perform a full-body workout using suspension training. It’s lightweight, easy to set up, and can be attached to doors, trees, or other sturdy structures.

By bringing these portable workout equipment options with you, you’ll have the tools you need to engage in a variety of exercises and maintain your fitness routine while traveling.

Bodyweight Workouts

When you don’t have access to equipment, bodyweight workouts are a convenient and effective way to stay fit while traveling. Here are some bodyweight exercises you can incorporate into your routine:


Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core. They can be modified to suit different fitness levels, making them suitable for beginners to advanced exercisers.


Squats are a compound exercise that targets your lower body, including your quadriceps, hamstrings, and glutes. They can be done anywhere and can be made more challenging by adding jumps or holding weights.


Plank variations

Plank variations, such as the standard plank, side plank, and plank with leg lifts, engage your core muscles. They help strengthen your abs, lower back, and shoulders while improving stability and balance.


Lunges are another excellent lower body exercise that targets your quadriceps, hamstrings, and glutes. They can be performed in various directions, including forward lunges, reverse lunges, and walking lunges.


Burpees are a full-body exercise that combines a squat, push-up, and jump. They provide a cardiovascular challenge while also engaging multiple muscle groups, making them an efficient and effective exercise.


Mountain climbers

Mountain climbers are a dynamic exercise that targets your core, shoulders, and hip flexors. It also provides a cardiovascular challenge by elevating your heart rate.

Incorporate these bodyweight exercises into a circuit or perform them individually to create a challenging and effective workout while traveling.

Quick HIIT Workouts

High-Intensity Interval Training (HIIT) workouts are perfect for travelers who are short on time. These workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity exercise. Here are some quick HIIT workout options:

20-minute hotel room HIIT

In your hotel room, you can create an effective HIIT workout using bodyweight exercises. Perform exercises like squats, push-ups, burpees, mountain climbers, and plank variations in quick succession, taking minimal breaks in between. Aim for 30 seconds of work followed by 15 seconds of rest for each exercise, repeating the circuit for a total of 20 minutes.

Park or outdoor circuit training

If you have access to a park or outdoor space, you can create a circuit training workout using the available equipment. Incorporate exercises like jump squats, step-ups, tricep dips on a park bench, and sprints or jogging intervals. Move from one exercise to the next with minimal rest, aiming to complete 3-5 rounds of the circuit.

Tabata workout

Tabata workouts are a form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of four minutes. Choose four exercises such as burpees, high knees, jumping lunges, and tuck jumps. Perform each exercise for 20 seconds, rest for 10 seconds, and then move on to the next exercise. Repeat the circuit for multiple rounds for a quick and intense workout.

Staircase workout

If you come across a staircase or a set of stairs during your travels, you can turn it into a challenging HIIT workout. Run or climb up the stairs as fast as you can, then walk or jog back down for recovery. Repeat for a set number of rounds or a specific amount of time, challenging yourself to increase your speed and intensity with each round.

These quick HIIT workouts are time-efficient and can be done anywhere, allowing you to maintain your fitness level and burn calories even when you’re short on time.

Staircase Workout
Staircase Workout

Staying Active at the Airport

Airport terminals can be a place of sitting and waiting. However, staying active at the airport is possible with a few simple strategies. Here are some ideas to keep you moving:

Take the stairs instead of the escalator or elevator

Instead of automatically opting for the escalator or elevator, choose the stairs whenever possible. This simple change can add some extra steps to your day and help keep you active.

Walk around the terminal during layovers

During layovers, resist the urge to sit for the entire duration. Take the opportunity to walk around the terminal, explore the shops, and get your body moving. It’s a great way to stretch your legs and burn some calories.

Stretch your body in between flights

Sitting for prolonged periods can lead to stiffness and discomfort. Combat this by incorporating stretching exercises into your time at the airport. Focus on stretches that target your neck, shoulders, hips, and legs. This will not only help ease any tension but also keep you feeling limber and energized.

Utilize airport fitness facilities if available

Some airports have fitness facilities or yoga rooms available for passengers to use. Take advantage of these amenities if they’re offered at your airport. You can engage in a quick workout or enjoy a yoga session to stay active and relieve any travel-related stress.

By staying active at the airport, you can make the most of your time and ensure that you’re still taking care of your body, even during travel days.

Fitness Apps and Online Resources

Technology can be a valuable tool to help you stay fit while traveling. There are various fitness apps and online resources available that offer on-the-go workouts, instructional videos, challenges, and motivation. Here are some options to consider:

Fitness apps for on-the-go workouts

Fitness apps like Nike Training Club, Adidas Training, and 7 Minute Workout offer a wide variety of workouts that can be done anywhere, anytime. These apps provide guidance, timers, and progress tracking to help keep you motivated and on track with your fitness goals.

Online workout videos and tutorials

Online platforms like YouTube, Instagram, and fitness websites offer a plethora of workout videos and tutorials. You can find a wide range of workouts, from strength training and cardio sessions to yoga and Pilates routines. These videos can be accessed on your smartphone, tablet, or laptop, allowing you to follow along with workouts from anywhere.

Fitness challenges and virtual classes

Joining fitness challenges or virtual classes can provide an added level of motivation and accountability. Many fitness influencers and fitness studios offer challenges or conduct live virtual classes that you can participate in from anywhere in the world. These challenges and classes not only keep you active but also connect you with a community of like-minded individuals.

Wellness podcasts for motivation

If you prefer audio content, wellness podcasts can be a great source of motivation and inspiration. There are numerous podcasts that cover topics such as fitness, nutrition, mental health, and personal development. Listening to these podcasts during your travels can keep you focused on your fitness goals and provide valuable insights and tips.

By using fitness apps, online resources, and wellness podcasts, you can bring your workouts with you wherever you go and stay motivated to continue your fitness journey while traveling.

Staying Active on Long Flights

Long flights can make you feel cramped and sedentary. However, there are ways to stay active and improve your circulation while onboard. Here are some tips:

In-flight exercises to improve circulation

Performing simple exercises while seated can help improve circulation and prevent stiffness. Try ankle circles, calf raises, seated leg extensions, and shoulder rolls. These movements can keep your blood flowing and help reduce the risk of blood clots.

Stretching routines in your seat

Stretching your body during a long flight can alleviate muscle tension and discomfort. Incorporate stretches for your neck, shoulders, back, hips, and legs. Take advantage of the space by standing up and doing a quick forward fold or gentle twist to release tension in your spine.

Walking or jogging in the aisles during flight breaks

When flight attendants give you the go-ahead to move around the cabin, take the opportunity to walk or jog in the aisles. This can help increase blood flow to your legs and provide a break from sitting. Be mindful of other passengers and follow the crew’s instructions.

Yoga poses for relaxation and flexibility

Yoga poses can be done discreetly in your seat or in a designated area if available. Gentle stretches like forward folds, seated twists, and cat-cow poses can help you relax, improve flexibility, and relieve any travel-related tension.

By incorporating these activities into your long flights, you can reduce the negative effects of sitting for extended periods and arrive at your destination feeling refreshed and energized.

Healthy Eating Tips

Maintaining a healthy diet while traveling can be challenging, but with some mindful choices, it’s possible to make nutritious food choices. Here are some healthy eating tips to keep in mind:

Pack nutritious snacks

When preparing for your trip, pack nutritious snacks to keep you fueled throughout the journey. Opt for items like fresh fruit, nuts, seeds, protein bars, or homemade trail mix. These snacks will provide you with energy and essential nutrients while avoiding unhealthy impulse food choices.

Healthy Snacks
Healthy Snacks

Choose healthy options at restaurants

When dining out, aim to choose healthier options from the menu. Look for dishes that include lean proteins, vegetables, whole grains, and healthy fats. Opt for grilled, baked, or steamed preparations instead of fried or heavily sauced dishes. Don’t be afraid to ask for modifications to make the meal healthier, such as substituting a side of fries with a salad or requesting dressings and sauces on the side.

Stay hydrated

Dehydration can be a common issue while traveling. To stay hydrated, drink plenty of water throughout the day. Carry a reusable water bottle and refill it as needed. Limit your intake of sugary drinks and alcohol, as they can contribute to dehydration.

Avoid excessive alcohol and sugary drinks

While it’s tempting to indulge in vacation cocktails or sugary drinks, excessive consumption can negatively affect your health and fitness goals. Limit your intake of alcohol and sugary drinks, opting for healthier alternatives like water, herbal teas, or freshly squeezed juices.

By incorporating these healthy eating tips into your travel routine, you can nourish your body and maintain healthy eating habits even when away from home.

Maintaining a Fitness Routine

To stay fit while traveling, it’s essential to maintain a fitness routine. Here are some tips to help you stay on track:

Set achievable fitness goals

Before your trip, set realistic fitness goals that you can work towards while traveling. Whether it’s completing a certain number of workouts per week, reaching a specific step count, or improving your flexibility, having these goals in mind can motivate you to stay active and make healthy choices.

Stay consistent with your workouts

Consistency is key when it comes to maintaining a fitness routine while traveling. Even if your workouts are shorter or differ from your usual routine, make an effort to stay consistent. By incorporating exercise into your daily schedule, it becomes a habit, and you’re more likely to follow through with it.

Join local fitness classes or groups

If you enjoy working out in a group setting, consider joining local fitness classes or groups at your destination. Many places offer drop-in rates for visitors, giving you the opportunity to try new workouts and meet fellow fitness enthusiasts.

Explore outdoor activities at your destination

Take advantage of the outdoor activities at your destination. Whether it’s hiking, biking, swimming, or engaging in water sports, exploring the local surroundings while being physically active can be an exciting way to stay fit.

By following these tips, you can maintain your fitness routine and continue to prioritize your health while traveling.

In conclusion, staying fit while traveling offers numerous benefits for your overall health and well-being. By planning ahead, bringing portable workout equipment, incorporating bodyweight and HIIT workouts, staying active at the airport, utilizing fitness apps and online resources, staying active on long flights, making healthy eating choices, and maintaining a fitness routine, you can ensure that your travels don’t derail your fitness goals. So, next time you hit the road, pack your workout gear, plan some active sightseeing, and take care of your body and mind while exploring new destinations. Safe travels!

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