How To Stay Fit While Traveling: Foolproof Tips And Tricks

Traveling, whether for work or fun, can really screw with your fitness routine.

As someone who travels for work and pleasure, I can tell you that maintaining my healthy lifestyle was a big struggle until I cracked the code.

I’m not going to lie, it’s much easier to stick to my fitness routine when traveling for work than when traveling for vacation.

This is probably due to a business trip being more structured than a vacation, but with a little prep, you can still stick to your fitness routine either way.

Of course, daily workouts may be a bit different when you’re out of your normal stomping grounds.

But getting a workout in is possible; whether it’s a quick workout in the hotel room, visiting the hotel gym, or taking it outside, there is always a way to get a workout in.

So, here are some ways I’ve found to stick to my fitness goals even when away from home!

Running through mountains for how to stay fit while traveling

Table of Contents

Planning Your Fitness

You know the saying “if you fail to plan, you plan to fail”.

I have found that if I don’t plan to work out while traveling, I will either not work out at all or rarely.

Here are a few ways I plan workout routines in a new place.

Set Realistic Goals

Begin by figuring out your daily schedule, sometimes this is not easy on vacation but try to get at least a rough idea.

This helps you determine how much time you have to work out or if what you’re doing that day can be part of your workout.

If you’re going to lie around at the pool or beach or sit in meetings all day, then maybe an early morning workout would be best.

However, if you’re going sightseeing or shopping, look at ways to include a workout, like walking to the shopping area, the conference, or hiking while sightseeing.

I personally avoid working out later in the day or at the end of my day while on vacation because it just doesn’t seem to happen for me.

Maybe that’s just me!

But on business trips, I sometimes love to get a good workout in at the end of my day – for stress release!

So, do whatever works for you and your situation.

Bring Along Your Workout Clothes

I get so mad at myself when I forget my workout clothes.

Of course, this usually only happens when the hotel has an awesome gym!

You definitely won’t work out if you don’t take your workout clothes and shoes with you.

I have even said, “Oh, no big deal; it gives me a reason to go shopping.” But I never seem to get to the store to buy anything.

Not taking them will give you an excuse not to work out—trust me, I know this firsthand.

Research Local Fitness Options

If hitting a gym is important to you, do some homework to find a local gym near your hotel.

Another good idea is to check with the park district to see if they offer group classes like yoga or tai chi.

Joining a class could be the perfect way to meet new people you would never meet otherwise!

If the hotel I’m staying at has a decent fitness center, that’s a bonus.

I also look for local parks or walking trails in a safe area for a change of scenery – otherwise I just look for some good outdoor space near where I am staying if the weather is decent.

Take Along Portable Equipment

Taking along portable equipment will help you get some sort of workout in, regardless of the situation.

My favorite workout items are lightweight and compact, so I can pack them with my stuff.

For me, resistance bands and a jump rope are a must-take! They fit easily in my take on bag or backpack.

I also take along a thin yoga mat that folds up and stores easily because, let’s be honest, no one wants to lie on a dirty hotel floor.

You can also use it to take your workout outside.

Workouts On the Go

Staying fit while traveling doesn’t have to be complicated.

Here are a few options you can try.

Bodyweight Exercises

Any bodyweight exercise can be a great bonus because they can be done anywhere with or without equipment.

Here’s a quick full-body workout routine I follow:

Push-ups (3 sets of 10-15 reps)
Squats (3 sets of 15-20 reps)
Lunges (2 sets of 10 reps per leg)
Leg Lifts (3 sets of 25 per leg)
Planks (3 sets of 30 seconds to 1 minute)
Abdominal crunches (3 sets of 25)
Step-ups (3 sets of 10 per leg)

These exercises target most of my major muscle groups and get my heart pumping.

Resistance Band Routines

When I’m traveling, my resistance bands are my best friends.

They’re lightweight and can be used to add resistance to my workouts.

Here are a few exercises that I do with my bands:

Bicep curls: 3 sets of 15 reps.
Tricep extensions: 3 sets of 12 reps.
Shoulder presses: 3 sets of 10 reps.
Squats with bands: 3 sets of 15 reps.

Just make sure to take along the right bands for your strength level.

Since they are so compact, you can take several of them without taking up too much room.

Hotel Room Workouts

If working out in your hotel room is more your thing, and you don’t have any equipment, it’s no problem!

I do try to avoid exercises that I have to lie on the floor to do, but if this doesn’t bother you or you have a thin mat to work out on, then go for it!

Here are a few exercises to try for a quick workout:

Jumping jacks: 1 minute to warm up.
Incline push-ups using the edge of a desk or bed: 3 sets of 10 reps.
Dips using a chair (avoid a rolling chair): 3 sets of 15 reps.
Standing Crunches for your core: 3 sets of 20 reps.

Staying Active

Here are a few activities you can include – especially on a vacation – to get a workout in.

Exploring on Foot

Remember, walking is great exercise!

It’s a great way to explore your new surroundings.

Hiking can be one of the best ways to check out wildlife on vacation.

If you’re traveling for work, maybe walk to the meeting place.

You may want to look for a good fitness app to help you find a great route for a long run after a boring meeting!

It’s a fantastic way to see the sights of a new city at your own pace, get your steps in, and discover places that you can miss in a car.

Including Physical Activities

To add fun and variety to your workout routine while traveling, try some active fun.

Book some physical activities like kayaking or cycling.

Nutrition and Hydration

Here is where the real challenge comes in for me!

I prefer to enjoy a little junk food on vacation, instead of focusing on only healthy food – the best way for me to do this without feeling guilty is by sticking with my intermittent fasting plan.

Getting enough water is also a huge challenge sometimes because your routine has changed.

Intermittent Fasting

You can stick to a healthy diet with your normal macros if you choose, but I prefer just to do intermittent fasting instead.

This way, I can still enjoy a little junk food, the foods that are not so good for me, while still keeping my calorie count somewhat in check.

Packing Nutritious Snacks

I always keep a stash of healthy snacks in the hotel room to prevent hunger pangs and avoid running to the vending machine.

Also be sure to pack your shaker bottle!

I pack or pick up a mix of the following:

Fruits: Apples, bananas, or oranges.
Nuts: A small bag of almonds, walnuts, or mixed nuts for protein and healthy fats.
Protein Bars or Shakes: Convenient for on-the-go protein.

Staying Hydrated

I always take a water bottle with me.

That way, I can keep the bottle full and have it with me wherever I go.

I also limit drinks that can dehydrate me, like caffeine, soda, and alcohol – well, unless I’m on vacation!

Rest and Recovery

Don’t forget to rest!

My top priorities when traveling are getting good sleep, handling jet lag, and using relaxation techniques.

Prioritizing Sleep

You should try to get 7-8 hours of sleep nightly even when you’re on the go.

I usually pack earplugs and a sleep mask because they just help me to sleep better in a new environment.

Relaxation Techniques

I’m a meditator, so I practice mindfulness and deep breathing exercises while on vacation or work trips to reduce travel-related stress.

These techniques help me stay calm and improve my sleep quality.

Give Yourself a Day Off

On the day I get to my destination I avoid working out.

Just give yourself a break when you need one – somedays it’s just hard and that’s okay!

Stay Fit While Traveling Even with Setbacks and Challenges

When I’m on the road, I’ve found that staying fit can sometimes feel like a huge challenge!

Unexpected things—like flight delays, unpredictable schedules, and lack of access to gym facilities—can all throw a wrench in your fitness routine.

The secret is to remain pumped and always ready to adapt!

First, equipment shortage is no excuse to skip a workout.

Be sure to pack resistance bands and a jump rope.

They’re light and fit easily into your carry on.

Here’s my go-to list when there’s no gym in sight:

Bodyweight exercises: Push-ups, squats, and lunges
Band workouts: Bicep curls, shoulder presses, and band pulls
Cardio blasts: Jumping jacks or skipping with my trusty jump rope.

Second, when faced with a packed schedule, get creative with time management.

My secret?

I slot in short, high-intensity workouts that can be done anywhere. Even 15-20 minutes can be effective!

Finally, pack healthy snacks with you like nuts and protein bars.

That way, you won’t be tempted by fast food, and the vending machine won’t haunt you!

Staying hydrated is key, too, carry a water bottle whenever you can.

And if you indulge a bit, don’t sweat it— just make sure your next meal is balanced.

Let me know if this is helpful on your next work trip or vacation.

Also, be sure to let me know if you have a different option when you travel!

How to Stay Fit While Traveling: Foolproof Tips and Tricks