Travel can disrupt even the most disciplined people’s fitness routines. However, it doesn’t have to completely derail your efforts. There are many ways to work out without equipment — whether you’re on a long trip or staying with family during vacation.
As you prepare for your trip, keep travel workouts in mind. Think about how you can move your body even without weights, much space, or proper footwear.
Bodyweight Training
Best For: No Equipment
If you don’t have access to weights or gym equipment, focus on bodyweight exercises. Explore different variations to make them more challenging.
For example, a travel workout covering all major muscle groups can be as simple as this. Just perform three sets of 12 repetitions for each of the following exercises:
- Squats
- Push-ups
- Ab exercises
- Reverse lunges
- Plank
- Carry (e.g., suitcase carry or mimic with core engagement)
If you’re looking for a more intense workout, keep the same reps and sets but increase the difficulty of each move:
- Jump squats
- One-legged push-ups
- Star crunches
- Jumping lunges
- Plank jacks
- One-legged suitcase carry
If you’re struggling to find exercises, consider using Fitdeck, a fitness card deck that gives you new exercises to try while you travel. It’s organized like a deck of cards, making it portable and easy to use for creating quick, spontaneous workouts.
Quick HIIT (High-Intensity Interval Training)
Best For: No Time
If your travel schedule is packed, you might not have time for a long run or full bodyweight session. That’s where HIIT (High-Intensity Interval Training) comes in. This type of travel workout can be short, as the intensity is very high — you should be working at about 80% of your maximum effort. According to the American Council on Exercise, it leads to more calorie burn both during and after the workout.
To build your travel HIIT workout, keep the following tips in mind:
- Stick to simple moves. Focus on exercises that target major muscles and burn lots of calories. You don’t need to overdo it with one-legged push-ups — regular push-ups will tire you out just fine.
- Don’t forget intervals. Use active intervals (20–30 seconds) paired with rest intervals. A 1:1 work-to-rest ratio is ideal for beginners. If you want more of a challenge, rest for less time than you worked.
- Keep it short. Your session should be between 4 and 15 minutes. Tabata-style workouts are typically 4 minutes long. Avoid exceeding 15 minutes as it can lead to excessive fatigue and reduce effectiveness.
Online Workout Videos
Best For: Low Motivation
If motivation is lacking, online workout videos may help. When you don’t have a gym, you need to put more effort into planning your workout. With video workouts, all you have to do is follow the instructor’s lead. Time also goes by faster since you think less and move more.
You can subscribe to paid platforms or use free resources like Fitness Blender, which offers hundreds of free workout videos of varying lengths, including strength, cardio, HIIT, and more.
Walking and Sightseeing
Best For: Busy Travel Days
If you can’t fit in a formal workout — due to lack of time or space — focus on incorporating movement into your existing activities.
If you’re driving a lot, look for ways to explore areas on foot. For instance, park your car further away and walk into town instead of driving from spot to spot. If you’re in a city, skip the metro and walk a few extra blocks. When parking, choose a spot far from the entrance and use the opportunity to get more steps in.
Want more of a workout? Explore the area by jogging. Running while traveling not only keeps you fit but also helps you discover more about the place. Bonus: running shoes don’t take up much space, so you can train without bringing a lot of gear.
How to Stay Fit
Use these ideas to stay in shape wherever you go. Bring your sneakers and head out for a walking tour or take just 15 minutes for a quick bodyweight or HIIT session before enjoying your day. Traveling doesn’t have to mean skipping exercise — it’s just a matter of adapting and keeping your body moving.
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