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workouts while traveling

Workout on the go: 10 Workout routines for when you’re on the road

Page Description: You must have realized by now that there are several benefits attached to working out. However, many face a constant struggle of having a workout routine and being consistent due to their traveling with family or for business. Are you one such person? Don’t give up yet. All you need is to find a balance

Thankfully, there are workouts that you can practice when you go on any trip so you have no excuse. With the right workout routine, you can achieve your desired goal at a reasonable pace without a personal trainer, gym, or equipment. This article guides you on how to make the best use of working out when on vacation to keep your health and body in shape.

running workout routine

10 Workout routines for when you’re on the road

1.         Hotel room workout

You can carry out the travel workouts below for about 15-20 minutes. Just set your alarm and try to do as many as you can.

  • ●     Bodyweight squats: 20 reps
  • Reverse crunches: 10 reps
  • Incline push-ups: 15 reps. Place your feet firmly on the floor and your hands on either the edge of your desk or bed.
  • One-arm luggage rows: 10 reps. You can use each arm and lift your luggage as weight instead of a dumbbell.

2.         Playground workout

Don’t fret if the hotel you lodge in does not have a playground. All you need do is ask, you are never far away from a park or playground to carry out these workouts:

  • Swing rows: 10 reps
  • Bent leg reverse crunches: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps for each leg
  • Elevated push-ups: 10 reps

3.         Beginner bodyweight workout

You don’t need a gym for these workouts. In place of the dumbbells, you can use your laptop bag or luggage as weight. If you can, run through the circuit three times.

  • Push-ups: 10 reps
  • Walking lunges: 10 reps
  • Bodyweight squats: 20 reps
  • Jumping jacks: 30 reps
  • Dumbbell rows: 10 reps for each arm


4.         Advanced bodyweight exercises circuit

If you feel the beginner workouts are too easy for you, try the ones below. For the chin-ups, you might want to try inverted bodyweight rows with an underhand grip instead because it might not be easy carrying it out in a hotel room.

  • Push-ups: 10 reps
  • Walking lunges: 20 reps (10 for each leg)
  • Bodyweight squats
  • : 20 reps
  • Pull-ups or inverted bodyweight rows: 10 reps
  • Jump step-ups: 20 reps (10 for each leg)
  • Dips: 10 reps
  • Chin-ups: 10 reps
  • Plank: 30 seconds


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5.         Angry birds workout

Are you a nerd? The above travel workouts are for you. You can have knee push-ups too if you don’t mind some extra sweat.

  • Push-ups: 20 reps
  • Bodyweight squat: 30 reps
  • One-arm rows: 30 reps (each arm)
  • Plank: 60 seconds

6.         Arms workout

Do you want to work on your core, shoulders, and back muscles? Try the arms challenge below doing circuit 3x

  • 10 Plank-ups
  • 10 Mountain climber twists
  • 10 Diamond push-ups
  • 10 Lateral Plank walks
  • 10 Burpees with push-ups


7.         Cardio blast workout

Repeat 2x

  • Plank taps
  • Burpees with push-ups
  • Jumping lunge
  • Mock jumping rope
  • Squat jump

Based on your level of intensity, carry out the aforementioned workouts in the order below:

swimming snorkel workout


30 seconds of workout

30 seconds of rest


40 seconds of workout

20 seconds of rest


50 seconds of workout

10 seconds of rest

8.         Leg workout

Repeat 2x

  • Clamshells – 30 seconds for each side
  • Jumping jacks – 15 seconds for each side
  • Pilates scissors – 30 seconds for each side
  • Skater hops – 15 seconds for each side
  • Alternating side lunges – 30 seconds for each side
  • Curtsy kicks – 30 seconds for each side
  • Plie squat pulses with a foot raised – 30 seconds for each side

9.         10-minute Total-body workout

Carry out each of the workouts for 2 minutes after which you rest for 30 seconds

  • Push-ups
  • Bodyweight squats
  • Alternating Standing Oblique Crunches
  • Plank with T-Rotation (change sides after 1 minute)

10.       Ladder routine workout

  • Air punches – 30 seconds
  • 5 Burpees air punches – 30 seconds
  • 4 Burpees air punches – 30 seconds
  • 3 Burpees air punches – 30 seconds
  • 2 Burpees air punches – 30 seconds
  • 1 Burpee air punches – 30 seconds
  • 2 Burpees air punches – 30 seconds
  • 3 Burpees air punches – 30 seconds
  • 4 Burpees air punches – 30 seconds
  • 5 Burpees air punches – 30 seconds
alternative traveling workout

Other travel workouts you can try out

Travel workout for strength

  • Pike push-up
  • Bodyweight pause squat
  • Diamond push up
  • Wide push-up

Travel workout for fat loss

To lose excess calories, perform 3-5 rounds of each of:

  • Jumping lunge – 12 reps (each side)
  • Lateral Bound – 12 reps (each side)
  • Clapping push-ups – 6 reps
  • Jump squat – 20 reps
  • Hand-release push-up – 12 reps

Travel workout for mobility

Perform 4 rounds each of:

  • Scapular push-up – 15 reps
  • Frog stretch – 15 reps
  • Single leg glute bridge – 15 reps
  • Back-to-wall shoulder flexion – 15 reps


hotel gym equipment

Tips for best travel workout results

  • Plan ahead
  • Incorporate body movements
  • Eat healthy food
  • Cut out on caffeinated beverages
  • Do mini workouts
  • Keep yourself hydrated
  • ●     Eat more protein and fiber
  • Get more sleep
  • Reduce stress
  • Create a health and wellness schedule
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Health Benefits of on-the-go workouts

Aside from perfecting your physical form, working out and being in shape makes a lot of changes on the inside. Some of the benefits you gain from being fit include;

1. Prepares you for adventure

Travel workouts help you to overcome herculean activities like hiking mountains or bicycle tours. If you can perform these bodyweight exercises, it will help you maintain your endurance and strength.

2. Helps you keep track of your fitness goals

For whatever reason you made a fitness goal, it should not be abandoned just because you have to travel.  Travel fitness keeps your fitness gals in place and helps burn the extra calories giving you more energy. While you are home back home you can now resume your routine exercises.

3. Helps you manage stress

Traveling put you under so much stress even if you didn’t have to drive yourself to your destination. As a traveler, you might get canceled or lost and this could cause your body stress. While you exercise while on the go, you reduce stress.

4. Boost your energy

No doubt moving from one bus terminal o another or flying in a plane, especially with a tight schedule is going to drain you. As such, taking time to perform workouts will add to your energy level throughout the day. It will also help you sleep better at night and get you pumped up for the next day.

5. Helps you avoid falling sick

Traveling especially to a new country can expose you to certain bacteria, temperature swings, and local sicknesses. Normally, your body and immune system will need time to adapt to the new environment. If you don’t want to be in bed while others enjoy the vacation, carrying out regular exercises will increase your immune response and prevent you from falling sick while you travel.

6. Helps you find balance

When you exercise during a vacation, you add to the experience. Choosing to spend your time with family carrying out exercises will add to overall health and wellness without it having to be a chore.

7. Keeps you healthy

Long periods of inactivity can cause a toll on your health and lead to diabetes, decreased muscle mass, and higher cholesterol. The older you are, the more these conditions are harder to reverse. Short workouts while on a trip would help keep your metabolism up. This will motivate you to continue your regular routines when you get back home.

hotel gym for traveling fitness

How to stay fit while you travel

There are three major thongs to keep in mind for travel fitness. They are

1. Nutrition

A hungry man is an angry man. A hungry traveler is a ticking bomb. Nothing beats eating a portion of wholesome food that is healthy while traveling. This will boost your physical energy, build up your immunity and support cognitive function.

2. Exercise

You don’t need to hit the gym at all and still be active during your travel to keep your health in check. With body workouts that can be carried out in your hotel room, you can maintain and even advance your fitness progress and prepare you for any task ahead.

3. Recovery

After everything, taking out time to get adequate sleep and giving yourself a sauna and massage will prevent stress from overwhelming you and will make all the difference in your travel experience. When good rest and recovery are achieved, it leads to more brain power, improved immunity, and a better mood.

traveling workout routines motivation


Carrying out your body workouts should no longer be difficult as you can choose a workout routine from those mentioned while you are traveling with family or on a business trip, you know how to keep in shape or lose extra calories without having to carry any equipment or hitting the gym in the hotel. You don’t have to feel left out on your fitness journey when you travel anymore. You can now do it without the help of a personal trainer.


The benefits of Travel Fitness

5 Travel Workouts: Get In Shape While Traveling 

The Best Travel Workouts You Can Do With No Equipment 

Expert-Backed Tips to Stay Healthy on a Road Trip 

5 Travel Workouts To Keep You Fit On The Go 

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