Staying fit while traveling
When it comes to training, consistency is everything. Fitness isn’t built overnight—it takes weeks, or even months, of putting in the work. But the trick is to stay active every day, while still knowing when to rest. And that balance is what makes progress stick.
The challenge? Travel. Being away from home can easily throw us off our rhythm. But with a little planning, you don’t have to lose momentum. Here are some ways to stay fit, even when you’re out of town.
Time your trips around training
One smart move is to use travel as your built-in recovery week. After pushing your body with consistent workouts, we all need days of unloading to bounce back stronger. So if you can, plan your trips during these lighter phases. More experienced athletes sometimes push harder before traveling, then scale back while away—just doing light cardio or bodyweight movements to maintain baseline fitness.
But if that’s not your style, no problem. The key is adjusting your mindset and routine, so you keep moving, even if it’s not your usual setup.
Bodyweight workouts
Don’t underestimate bodyweight training—it’s not “just for beginners.” You can break a serious sweat with no equipment at all. YouTube is full of solid routines, but here’s a simple one you can try:
• Circuit training (minimal rest between moves, one to two minutes of rest between rounds):
• Push-ups (as many as possible)
• Chair dips (12 to 15 reps)
• Lunges (alternating, as many as possible)
• Squats (15 to 20 reps)
• Spiderman plank (15 to 20 reps per side)
• V-ups (15 to 20 reps)
• Plank (as long as you can)
Run it out
Running is the ultimate travel workout—simple, effective, and you can do it almost anywhere. Just pack your shoes and a weather-appropriate outfit. But before you head out, check if the area is safe for running or ask locals where it’s best to go.
Sample session:
• 15-minute warm-up jog
• 6 reps of four minutes of running, then one minute of walking
• 20-minute steady jog or brisk walk
• 5-minute cool down
Try yoga
When I first tried yoga, I thought it would be easy. Big mistake. Fifteen minutes in, I was sweaty, shaking, and way out of my comfort zone. That’s the beauty of yoga—it challenges strength, flexibility, balance, breathing, and focus all at once. Perfect for travel since you don’t need much space.
Walk more (skip the cab)
Travel is the perfect excuse to walk more. Instead of always booking a cab, try taking public transport or just exploring on foot. Not only do you burn calories and log steps, but you also get to experience the city more authentically. Depending on your destination, safety and convenience may vary, so do your research. But even five to 10 kilometers of walking a day adds up fast.
Pro tip: Wear comfy sneakers, carry extra shirts, and don’t be shy about using Google Maps if you get lost.
Final thoughts: It’s not about being perfect
No matter where you’re headed, keep in mind that trips can double as both rest and movement opportunities. Mix in recovery (stretching, yoga, or even breathwork), adjust your routines, and remember, fitness isn’t about being perfect. We train so we can enjoy life more, not to let workouts control us.
