Melissa McAllister

Traveling? No problem! Try These Fun Workout Tips to Stay Fit and Active On-the-Go!

Traveling can be an amazing experience — but it can also throw off our fitness routine.

When we’re away from home, it’s easy to fall into a pattern of unhealthy eating and not getting enough exercise (especially when it comes to pina coladas by the beach).

But just because you’re traveling doesn’t mean you have to give up your fitness goals! With a little bit of creativity, you can stay active and energized on-the-go.

Here are some fun workouts to keep you fit and active while traveling.

Go for a Run

Going for a run is a fantastic way to stay fit and active while traveling. It's easy to do, doesn't require any equipment, and can be done almost anywhere.

Here are some additional tips to help you make the most of your run:

  • Research local parks or trails ahead of time to find the best running routes in the area. (Sightseeing, anyone?)
  • Bring a small backpack or waist pack to carry essentials like water, a map, and your phone.
  • If you're traveling to a new climate or altitude, be sure to take it easy on your first few runs until your body adjusts — it can get to you fast!
  • Don't be afraid to mix things up and try some interval training, hill sprints, or other challenging workouts to keep things interesting.

Runs can be challenging, yet peaceful all in one and is a great way to see some landmarks in the city you’re visiting!

Use Your Hotel Room

Your hotel room can be a great place to get in a quick workout.

If the pandemic has taught us anything, with a little bit of creativity, you can turn your room into virtually anything — including your very own personal gym.

Here are some exercises you can try:

  • Push-ups (regular, diamond, or wide-arm)
  • Squats (bodyweight, jump, or pistol)
  • Lunges (forward, reverse, or walking)
  • Tricep dips (using the bed, chair, or desk)
  • Step-ups (using the bed, chair, or stairs)
  • Planks (front, side, or reverse)
  • Crunches (regular, bicycle, or reverse)
  • Supermans (lying face down, lifting arms and legs off the ground)

These are just some suggestions — but feel free to mix things up and check out some other bodyweight exercises that can be done in small spaces!

Take a Fitness Class

Taking a fitness class is a fun and social way to stay active while traveling. Many hotels and resorts offer classes on different days of the week.

If you can't find a class at your hotel — check out local gyms or studios in the area.

Here are some types of classes you might enjoy:

  • Yoga (Hatha, Vinyasa, or Yin)
  • Pilates (mat-based or reformer)
  • Dance (Zumba, hip-hop, or salsa)
  • Bootcamp (HIIT, circuits, or bodyweight)
  • Martial arts (boxing, kickboxing, or karate)
  • Barre (ballet-inspired, using a barre, or chair)
  • Spin (indoor cycling, using a stationary bike)

The best part of taking a class you’ve never taken before in a different location is you can make a fool of yourself and no one will ever see you again. So go out and give it your all — whatever that may look like!

Walk Everywhere

Ahhh, a good old walk.

Walking is a great way to explore new areas while staying active. Instead of taking taxis or public transportation — try to walk to your destination. You'll get to see more of the city, burn some extra calories, and save some money.

Here are some tips to make the most of your walk:

  • Avoid blisters by wearing comfortable shoes and clothing.
  • Bring a reusable water bottle to stay hydrated.
  • Use a pedometer or fitness tracker to track your steps and distance.
  • Take breaks to rest or stretch if you start to feel tired or sore.
  • Listen to music or podcasts to make the walk more enjoyable.

Getting your strides in is one of the best kinds of workouts you can do no matter your age. Plus — it gives you your daily dose of vitamin D.

Try a HIIT Workout

HIIT (High-Intensity Interval Training) workouts are a great option for travelers who want a quick, effective workout. These workouts involve short bursts of intense exercise followed by brief periods of rest.

Here are some benefits of HIIT workouts:

  • Burn more calories in less time.
  • Improve cardiovascular fitness and endurance.
  • Boost metabolism and increase fat burning.
  • Can be done anywhere, without any equipment.
  • Can be customized to your fitness level and goals.

Pick a spot and bust it out for a good kind of burn!

Swim

Swimming is a great low-impact exercise that works your entire body.

If your hotel has a pool, be sure to take advantage of it. Even better if you have a nice lake or the ocean nearby!

Here are some benefits of swimming:

  • Improve cardiovascular fitness and endurance.
  • Strengthen muscles, especially in your arms, shoulders, back, and core.
  • Burn calories without putting stress on your joints.
  • Help to reduce stress and promote relaxation.
  • Can be done alone or with others.

Swimming is the kind of exercise that doesn’t actually feel like exercise (until you feel your muscles repairing themselves the next day!).

Plus it’s super enjoyable and refreshing for the body and soul.

Use Resistance Bands

Resistance bands are a convenient and portable way to get in a full-body workout while traveling. They take up very little space in your luggage, and you can use them almost anywhere (just don’t forget to throw them in your bag before you leave).

Here are some exercises you can try:

  • Bicep curls
  • Tricep extensions
  • Shoulder presses
  • Chest presses
  • Lat pulldowns
  • Squats
  • Lunges
  • Leg curls
  • Glute bridges

Who knew something so small and easy to transport could do all that?! No need to worry about getting in a good workout if you bring resistance bands along for the ride.

Explore Outdoor Activities

Saving the best for last — if you're traveling to an area with plenty of outdoor activities, be sure to take advantage of them.

Here are some ideas:

  • Hiking
  • Biking
  • Kayaking
  • Rock climbing
  • Surfing
  • Stand-up paddleboarding
  • Skiing/snowboarding
  • Horseback riding

Pro tip — try something that you don’t have access to where you currently live. Take advantage of your geographical location for the best kind of adventure!

Stay Active

There are plenty of ways to stay fit and active while traveling. From running and using your hotel room for workouts, to taking fitness classes and exploring outdoor activities, there's something for everyone.

So next time you're on the go, try out some of these fun workout tips and keep your body moving!