Don’t slack off – Exercise while traveling

exercise while traveling
04 Sep

Maintaining regular exercise while traveling is crucial for overall health and well-being. While being away from your usual gym or fitness facilities can make it challenging to stay active, there are plenty of exercises you can do while traveling to keep your fitness on track. In this article, we will explore a variety of exercises that you can easily incorporate into your travel routine.

Bodyweight Exercises

Bodyweight exercises are a convenient and efficient way to stay active while traveling as they require little to no equipment. Some effective bodyweight exercises include:

  • Push-ups: This exercise targets your chest, shoulders, and triceps. You can modify it by performing it against a wall or on your knees if needed.
  • Squats: Squats work your lower body muscles, including your quadriceps, hamstrings, and glutes. Focus on maintaining proper form by keeping your knees aligned with your toes.
  • Lunges: Lunges engage your quadriceps, hamstrings, and glutes. Take a step forward, lower your body until your front knee is bent at a 90-degree angle, and then return to the starting position.
  • Planks: Planks are excellent for strengthening your core muscles. Get into a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line and hold the position for as long as you can.
  • HIIT (High-Intensity Interval Training): HIIT workouts are efficient and time-saving, making them perfect for those with busy travel schedules. These workouts involve short bursts of intense exercise followed by brief recovery periods. Here’s an example of a quick HIIT routine:
  • Jumping jacks: Perform jumping jacks at a high intensity for 30 seconds, followed by a 15-second rest.
  • Burpees: Do a set of burpees for 30 seconds, followed by a 15-second rest.
  • Mountain climbers: Perform mountain climbers for 30 seconds, followed by a 15-second rest.
  • Repeat the circuit for a total of 3-4 rounds.

Cardiovascular Exercise While Traveling

   When you’re traveling, finding ways to get your heart rate up can be challenging. However, there are several cardio exercises you can do without the need for equipment:

  • Running/jogging: Lace up your running shoes and explore the area around your hotel. You can also find local parks or running trails to add variety to your routine.
  • Stair climbing: If your hotel has stairs, take advantage of them and climb a few flights. This exercise gets your heart pumping and works your lower body muscles.
  • Jumping rope: A compact and portable jump rope can be easily packed in your suitcase. Jumping rope is an excellent cardiovascular exercise that requires minimal space.

Yoga and Stretching:

Traveling can take a toll on your body, leading to stiffness and muscle soreness. Incorporating yoga or stretching exercises into your routine can help alleviate these issues and promote relaxation. You can follow along with online yoga classes or use a yoga app to guide you through a session. Additionally, dedicating a few minutes each day to stretch your major muscle groups can help improve flexibility and prevent injuries.

Hotel Gym or Fitness Center

Many hotels have on-site gyms or fitness centers equipped with a range of exercise equipment. Take advantage of these facilities to continue your regular workout routine or try new exercises. Utilize the cardio machines, weightlifting equipment, and resistance machines available to you.

Active Sightseeing

Make the most of your travel experience by incorporating physical activity into your sightseeing plans. Explore your destination on foot or rent a bicycle to get around. Walking tours, hiking trails, and outdoor activities are excellent ways to stay active while immersing yourself in the local culture.

Remember, consistency is key when it comes to maintaining an exercise routine while traveling. Aim for at least 30 minutes of exercise most days of the week, and listen to your body to avoid overexertion. Stay hydrated, wear comfortable workout attire, and pack appropriate footwear. By prioritizing your fitness and finding creative ways to stay active while traveling, you can continue to make progress toward your health and fitness goals even when you’re on the road.


Need some help with your fitness and nutrition while on the road? Alpha Expat can help you reach your fitness and nutrition goals with bespoke solutions. Reach out to us and get to ball rolling or click on the WhatsApp button in the lower right corner. 



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