8 Efficient Workouts for the Frequent Traveler

Frequent travelers may find it challenging to maintain their fitness routine while constantly on the move. Whether you’re a business professional hopping from one city to another or an adventurous explorer discovering new destinations, staying in shape can be daunting. However, the right mindset and strategic planning can ensure your fitness goals remain on track even while on the go. Give these simple workouts a try on your next trip.

Bodyweight Exercises

You might not always have access to a fully equipped gym when traveling. This is where bodyweight exercises come in handy. You can perform them practically anywhere, from your hotel room to a park. Incorporating various movements engages multiple muscle groups, making them highly efficient for maintaining strength and fitness.

Give this circuit a go on your next trip:

• 10 pushups
• 20 squats
• 10 lunges per leg
• 60-second plank
• 10 burpees
• 30-second mountain climbers

Repeat this circuit as many times as you want, depending on how much time you have available.

Resistance Bands

Pack a set of resistance bands in your luggage to make your workouts more effective. These lightweight and compact bands allow you to perform various strength-training exercises, like bicep curls, shoulder presses, leg lifts, and donkey kicks. Resistance bands are a versatile addition to your travel fitness routine, enabling a full-body workout in your hotel room. Plus, they’re easy to travel with.

High-Intensity Interval Training (HIIT)

Time may be a precious commodity for frequent travelers. HIIT workouts are a fantastic solution because they offer maximum results in minimal time. These routines involve short bursts of high-intensity exercises followed by brief rest periods. A typical HIIT session lasts around 30 minutes and can elevate your heart rate, boost metabolism, and burn calories effectively.

Yoga and Stretching

Traveling can be stressful for your body and mind. Adding yoga and stretching into your routine can help you stay relaxed and limber. Yoga improves flexibility and enhances balance and mental clarity. Multiple mobile apps and online resources offer guided sessions to follow wherever you are.

Hotel Gyms

Many hotels offer fitness centers with basic workout equipment. Take advantage of these facilities if they’re available to you. You can get in a quick cardio session on the treadmill or elliptical or do some strength training with dumbbells. If you only have limited time at the gym, try to make your routine consist of 70%-80% of compound movements, like lunges. They engage more than one muscle group at a time, ensuring you get an effective workout quickly.

Outdoor Activities

Exploring new destinations often means plenty of walking or even more adventurous activities like hiking or biking. These activities can be an excellent way to stay active while enjoying your travel experiences. Plan outdoor excursions that align with your fitness goals and interests, and you’ll find it easier to keep in shape while on the road or in the air.

YouTube Workouts

Social media has revolutionized how people exercise and stay fit. Many fitness channels and trainers offer plenty of workouts, from yoga and pilates to HIIT and strength training. YouTube has become a go-to platform for accessible and convenient routines, and most of the content is free.

You have the flexibility to choose workout lengths, intensities and styles, and you can do them from the comfort of your hotel room. YouTube is an invaluable resource for effective, engaging workouts that fit seamlessly into your travel plans.

The Local Fitness Scene

Take advantage of local fitness opportunities and experiences. Many destinations have unique activities that allow you to stay active while immersing yourself in the culture. Participate in activities like beach yoga, hiking in scenic locations, paddleboarding, or attending a nearby fitness class.

These can be fun ways to stay active and offer a chance to connect with locals and learn more about the place you’re visiting. Research fitness classes or activities in advance or ask for recommendations when you arrive at your destination.

Stay in Shape on the Move

Being a regular traveler doesn’t have to be a barrier to maintaining fitness. Making the most of what’s available and incorporating equipment-free movements into your routine helps you stay in shape and feel your best while traveling.