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Staying fit when you are traveling is not usually an easy task. It is common knowledge that a trip is a time to indulge by treating yourself and returning home around 15lbs heavier! Taking time off from your workout routine is an excellent chance to prioritize your health.

With fewer pressures and obligations, why not make the most of it and be fit enough to leave feeling refreshed and rejuvenated? Also, at minimum, view travel as a benefit to your fitness routine, and discover how to maintain your health while traveling. We will give you some of my simple best tips to take care of yourself and your health when traveling.


1.1 Resistance Training

No one would like to do hours on the treadmill while traveling globally. Therefore our strategy is always about maximizing output while minimizing input. Workout routines with full body resistance and focusing on the most effective multi-joint exercises (think deadlifts, squats, lunges, and bench presses) are effective travel workouts because they accomplish exactly that goal.

Utilizing multiple muscle groups in one session means you will increase your energy levels in a shorter time and get more for your buck.This method also means that you will have the luxury of exercising less frequently than if you decide to train certain muscles in isolation (you can try to train 2-3 times per week when traveling rather than 5-6 times). Thus, you can spend more time having fun, which is the main reason for traveling first!

This kind of workout routine will likely need access to equipment or a gym. However, the great thing is that most gyms provide the option of a week or day pass that is perfect for people who are in an area for a short period. A bonus benefit for those with a limited budget is that they can be free when you are polite! A few hostels even have onsite gyms that can help maintain your fitness goals.

1.2 The HIIT workout routines

Another fantastic training option that is perfect for traveling and one you should use (HIIT – high-intensity interval training). It is a great way to get your heart rate going, work up a sweat, and leave your body feeling fantastic. It is a series of short bursts of exercises where you put all your effort to the max, but with short recovery.

A typical example is 30-seconds on and then 30 seconds off for 20 rounds, including exercises like burpees, push-ups, and sprints. Since this kind of exercise is intense, your body needs some time (up to an entire 48-hour period!) to recover to normal levels. 

It means that you burn calories at a higher rate, even after completing your workout routine. If you’re drinking an ice-cold beer at the beach, your body can continue to burn off the extra calories. It gives new meaning to the word ‘beer belly.

Another advantage is that HIIT workout is the low required time to finish (if you were to do the mental math in our example, the exercise routine would take just about 20 mins) and does not need any equipment. All you require is your own will to start.

1.3 Fitness exercises with resistance band is another great travel workout

For those keen to keep fit during their travels, a resistance band is a small and lightweight item we would suggest taking along. They can provide more exercises and boost the intensity of workouts.


If your ideal holiday is not exercising, there are many other options to keep fit. Focus on moving more and staying active. We all know the ease of allowing our days to go through lying around, and the only thing we do is move around in the lounger once every 30 minutes to ensure we get an all-over bronzed look.

Being in a brand new area is the perfect occasion to be active: take a stroll to discover hidden backstreets, walk by the sea, take the stairs at the hostel rather than the elevator (especially when you’re carrying your backpack) or climb up a hill to gain an elevated view.

Here are some tips to help you stay fit while traveling.

2.1. Begin your day with a heavy and nutritious breakfast

It is breakfast that keeps you going throughout the day. Be sure not to start your day without having a full and nutritious breakfast. Many hotels provide breakfast for guests at no cost. Take advantage of the opportunity to get everything you need to boost your metabolism. 

If your package does not include breakfast, we suggest packing your pantry with nuts and fruits to take on the journey.

2.2. Drink plenty of water

Water is the best partner on your vacation. Be sure to consume a minimum of 3-4 Liters of water when you travel. The amount could be higher if you are in a hot and humid area. Drinking water keeps you hydrated and can help control your appetite.

2.3. Pay attention to what you consume

Occasionally, food seems healthy but is loaded with carbs and fats. Avoid sweet and fruity drinks on the beach. We recommend you monitor your meals to maintain a balanced and healthy diet. If you are planning to eat a heavy meal, take a salad to lunch.

2.4. Join local yoga classes – Fun way to stay fit while traveling

Yoga is a cult activity all over the globe. You will likely locate one or more yoga classes at your next vacation location. You can take a yoga class to stay fit while traveling. Additionally, you will have the chance to study asanas from various yoga teachers, providing an unforgettable experience.

Remember the saying, “Where there’s a desire, there’s an answer.” Make sure to allow travel to be a reason to stray from your goals for health. Learn how to keep fit and focused while traveling.

2.5. Make sure you find a hotel with gym facilities

Choose a hotel with a gym to ensure that you do not miss your workout when you travel. The gym in the rooms is now a standard even for hotels with low budgets. Look through hotels with gyms to ensure you do not cheat days.

2.6. Avoid binge drinking.

Binge drinking could be better, even if you are not traveling. Drinking extravagant cocktails, chilled beers, or your favorite beverage that includes soda can be among the top things you will be looking for on a trip. However, there are better choices. 

Drinking too much can cause only an unpleasant hangover and stubborn stomach fat. If you wish to remain active and fit throughout your vacation, be aware on your drinking alcohol you consume.

2.7. Prioritized walking as much as you can – Best way to stay fit while traveling

Walking around on foot is the most effective way to live like an actual local. It is a great way to get a closer look at things while burning off some calories. Even if you can hire a motorbike to explore the location, we recommend walking unless you are in an urgent time constraint, the area is not secured, or you are traveling at night.

2.8. Use an elastic rope

A rope for skipping takes up no room in the backpack but can help you stay active while traveling. Keep one in your luggage so you can exercise anytime and anywhere.

2.9. Exercise in the gym and parks – Great choice for a healthy lifestyle

A hotel with no gym isn’t a reason to stop you from completing your routine. It’s possible to exercise in a hotel room or at a nearby park. A few squats, burpees, and push-ups will keep you motivated. If you want to work outdoors, take a stroll through the parks around you and keep your feet on the course.

2.10. Indulge in adventure sports

Adventure activities are not just great for adrenaline. They are great cardio exercises which help you burn calories when you are on holiday. If you are planning to visit an area with a hill, you should join groups for hiking and other activities like climbing on rocks. It would help if you also considered endless options for water activities, sailing, and surfing on vacation.

2.11. Go up the stairs.

Why would you call for the elevator when you can choose to burn calories using the stairs? It is a great exercise that is both cardio and strength training. You can look for opportunities to try a harder route. Get rid of the elevator in the hotel, and go to the monument or other attraction with many stairs. We suggest you use this as a fitness exercise in which you run through the air and down at a certain time.


3.1 The 20-minute hotel RIM workout

Set your alarm clock to 15 minutes from now. Then, check out how many circuits you can create!

  • The bodyweight exercise: 20 repetitions of an appropriate bodyweight squat to strengthen your legs.
  • Push-ups in an inclined position 15 repetitions (feet on the floor and hands on the edge of the bed or desk). Staci performing an up-lifted push-up
  • One-arm luggage rows 10-reps (each arm, using your luggage as your weight)
  • Reverse crunches: 10 reps

A reverse crunch can be a fantastic method to work your core while working with your body weight.

3.2 Beginner bodyweight Workout

No gym is needed for this workout routine!

  • Bodyweight Squats: 20 reps.
  • Push-ups: 10 reps.
  • Walking lunges: 10 reps for each leg.
  • Do dumbbell rows (using your laptop bag/bag for luggage to serve as weight) 10 reps for each arm.
  • Plank: 15 seconds.
  • Jumping Jack 30 reps

Repeat this exercise three times.

3.3 Advanced exercises routine

Did you find this Beginner Fitness Workout with Weights too easy for your needs?

You can also try this sophisticated circuit!

  • One-legged squats – 10 for each side (warning, super-difficult, try if you’re in good shape•.
  • Bodyweight Squats 20 reps.
  • Walking Lunges: 20 reps (10 each leg).
  • Jump step-ups 20 repetitions (10 per leg).
  • 10-Rep Pull-Ups (or inverted bodyweight rows for inverted bodyweight rows.
  • Dips (between two chairs) 10 reps.
  • Chin-ups 10 reps. [this could be not easy in a hotel. Try an inverted bodyweight row with underhand hand grips.
  • Push-Ups: 10 reps.
  • Plank: 30 seconds.

3.4 The playground workout

You are always close to a play area or a global park.

Work out in there!

  • Alternating steps 20 repetitions (10 for each leg).
  • Push-ups with a higher incline of 10 reps.
  • Ten reps of Swing Rows.
  • Assisted lunges: 8 reps each leg.
  • The reverse leg crunches of the Bent Leg 10 reps.

3.5 The Angry BIRDS Workout

  • Bodyweight Squats: 30 reps.
  • Push-Ups: 20 sets (or 40 push-ups on the knees).
  • One arm row: 30-reps (each arm).
  • Planks: – 60 seconds.


Last but not least, be aware of your body. If jet lag or routine changes make you tired, you should make your workout routine less intense or more light than you normally do.

It is fine to relax now and then. Traveling can be very disruptive to our sleeping habits and what food we consume. However there are better times to get fitter. Regularly exercising can alleviate stress and fatigue, which is what you require to motivate you to take action.

It is important to remember that travel can do amazing things to your mental well-being, but you only need to manage that with physical fitness. That is why having a balanced diet and lots of exercises are essential.


1. What can I do to deal with an allergy to food or diet restrictions in a nation where I do not speak the language?

Allison Arnett, a registered dietician as well as the health and wellness manager for Yale Hospitality, the food services operation for Yale University, suggests traveling with a food allergy identification card that clearly states the allergies you have in English as well as the language(s) that are spoken in the nation where you intend to travel. 

Also, research before traveling. Most often, the concierge at your hotel or travel agent can provide a list of eateries that provide various options or accommodate food allergies. Make sure to bring snacks if you are faced with a limited menu.

Food restrictions may be dealt with similarly by carrying out cards clearly stating the food items you can not or do not want to consume. (Pictures could help in bridging a language gap.) While traveling is a wonderful occasion to explore new experiences that include culinary adventures but never without a risk to your health.

2. What happens if I fall ill while traveling?

Staying active and eating well aside, it is equally important to focus on your physical health when traveling. Bringing a first aid kit with you is a great idea should you be struck by stomach bugs or flu, suffer an accident, or experience a fall.

The first-aid kit must include the following:

  • Bandages of various sizes
  • An antibiotic ointment, for example, Neosporin
  • A fever and pain reliever
  • A motion sickness remedy
  • Thermometer
  • Cream for itch relief
  • The medicine to treat allergic reactions
  • Stomach pain medicine
  • The medication for relief from cold and flu
  • Tablets to hydrate you in the case of diarrhea

3. My traveling companions are making it difficult to maintain my health. Can I take care of it?

Communication is essential to your travel companions. Therefore, it is best to state your plans to stick to the healthy diet and workout routine before heading out on your journey. You may have an eating routine that is open to everyone. However, you can still follow their rules. 

While it is important to allow yourself to indulge, you should do so according to your preferences and let your traveling friends know what is most effective for you. Plan “me time” in your schedule to relax or exercise. It is O.K. for you to request your friend and family members to be flexible and understanding, Though, do not forget to have fun!

4. My schedule is full every day. How can I find the time for exercise?

Start with 10 minutes each morning to perform one of the exercises listed below. If you are planning on working out during the afternoon, the chances are that you will be busy or enjoying too much in the city to take the time. If you plan to make your day active by going on your bike or walking tour, it is not necessary to worry about avoiding exercise.

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