These best travel-friendly workouts that will help you stay in shape while on the go. From bodyweight exercises to yoga, these workouts require minimal equipment and can be done anywhere.
Ever found yourself struggling to maintain your fitness regimen while traveling? You are not alone. Travel often disrupts our regular fitness routines, leaving us sluggish and unmotivated. But what if I told you that staying in shape on the go doesn't have to be a Herculean task? In fact, with the right approach and determination, you can turn any hotel room, park, or beach into your personal gym.
From the classic bodyweight exercises to HIIT workouts, I have put together 5 of the best travel-friendly workout routines that you can try out. So no matter where you are – at home or on vacation – keep your fitness goals in check with these practical and effective workout ideas!
5 Best Travel-Friendly Workouts:
1. Bodyweight Exercises:
Bodyweight exercises are a versatile workout option that require no equipment, making them perfect for individuals on the move. These exercises make use of your own weight for resistance training, enhancing muscle strength, flexibility, and balance. Here's how to get started:
1. Push-ups: Start in a high plank position. Lower your body until your chest nearly touches the floor. Push back to the starting position. Aim for 15-20 repetitions.
2. Squats: Stand with your feet hip-width apart. Bend your knees and lower your hips as if you're sitting in a chair. Push back to the starting position. Aim for 15-20 repetitions.
3. Lunges: Stand with your feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting posit ion. Switch legs and repeat. Aim for 10-15 repetitions on each side.
The benefits of bodyweight exercises are numerous. They help build strength and endurance, promote cardiovascular health, increase flexibility and balance, and enhance overall body composition. Plus, they can be modified to suit any fitness level, making them an excellent choice for those looking to stay fit while traveling.
2. High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is a form of exercise that involves short bursts of intense activity followed by periods of rest. It's an incredibly efficient way to get in shape, as it can help you burn more calories in less time. Here are some HIIT exercises you can try out:
1. Jumping jacks: Start from a standing position. Jump your feet apart and raise your arms above your head. Quickly jump back to the starting position and repeat. Aim for 30 seconds of activity followed by a 15-second break, then repeat for 3 sets.
2. Burpees: Start from a standing position. Drop into a squat with your hands on the ground in front of you, then kick your feet back into a plank position. Jump your feet forward and return to the squat position, then jump up quickly. Aim for 30 seconds of activity followed by a 15-second break, then repeat for 3 sets.
3. Mountain climbers: Start in a high plank position with your hands directly under your shoulders. Bring one knee towards your chest, then quickly switch legs and repeat. Aim for 30 seconds of activity followed by a 15-second break, then repeat for 3 sets.
HIIT can give you a powerful workout even when space is limited. Plus, it’s an effective way to burn fat and increase your metabolism in a short amount of time!
3. Stair Workouts
Stair workouts are a great way to get an intense cardiovascular workout while traveling. All you need is a staircase or a stair-like surface, and you’re good to go! Try out these stair exercises:
1. Side shuffles: Stand at the bottom of the stairs and face one side of the staircase. Step up with your right foot and then your left, while keeping your shoulders facing the same direction. Step down with your right foot and then your left and repeat for 10-15 repetitions.
2. Glute bridges: Lie down on the stairs with your feet flat on the floor and shoulder-width apart. Push your hips up, hold for a few seconds, and then slowly lower down. Aim for 10-15 repetitions.
3. Lunges: Stand at the bottom of the stairs and take a big step forward with one leg while keeping your torso upright. Bend both knees until they reach about 90 degrees, and then return to the starting position. Switch legs and repeat for 10-15 repetitions.
Stair workouts are an effective way to get your heart rate up and your muscles burning, all while enjoying the gorgeous views of your destination!
4. Running or jogging
If you're looking for an outdoor exercise that requires zero equipment, then running or jogging is your best bet! Running can help you stay fit while traveling, as it improves cardiovascular health and helps burn calories. Here are some tips to get started:
1. Choose a route that you enjoy: Find an interesting route with plenty of sights to keep your mind occupied.
2. Start slow: Don't try to push yourself too hard right away. Ease into the run with a comfortable pace and gradually increase speed as you get more comfortable.
3. Invest in running gear: Invest in the right running shoes, clothes, and equipment to ensure maximum comfort during the workout.
5. Track your progress: Download running apps like Running Tracker or Map My Run to track your distance and pace. This will help you stay motivated and achieve your goals!
Running is a great way to explore new places, get in shape, and feel energized while traveling. So lace up those running shoes and hit the road!
Yoga is an ancient practice that helps build strength, flexibility, and mindfulness. It’s a great way to unwind after a long day of sightseeing or exploring a new city. Here are some simple yoga poses you can try out:
1. Downward Facing Dog: Start in a high plank position. Push your hips up and back while keeping your legs straight. Keep your head between your arms, relax your shoulders, and hold the pose for 30 seconds.
2. Warrior I: Step one foot forward and bend the front knee to about 90 degrees. Reach both arms up above you and keep your torso upright with the abdominal engaged. Hold the pose for 30 seconds and switch legs.
3. Extended Triangle: Step one foot forward and turn your body to the side, extending your arms out in a “T” shape. Make sure that both knees are bent to about 90 degrees and hold the pose for 30 seconds before switching sides.
Yoga is a great travel companion as it can be done anywhere with minimal equipment. Plus, it's a great way to stay fit and relaxed while on the go!
Staying fit while traveling doesn’t have to be challenging. With these five easy-to-do workouts, you can keep your body in top shape even when away from home. So, the next time you’re planning a trip, don’t forget to pack your workout clothes and get ready to explore. Stay safe and have fun!
Now that you know what types of workouts are best for traveling, why not start planning your next adventure? You can create custom routes to explore new cities or take a spontaneous weekend trip with some friends. Wherever you go, make sure to keep active and have a great time!
Additional Tips for Succeeding with Travel Workouts:
- Prepare Ahead of Time – The key to staying active while traveling is preparation. Plan your workouts ahead of time so that you can maximize your time while on the go.
- Set Realistic Goals – Don’t try to overdo it when it comes to working out while traveling. Instead, set realistic goals that you can easily achieve and stick to them.
- Make It Fun – Working out doesn’t have to be a chore! Mix things up by creating fun and engaging workouts that you can look forward to.
- Rest – Don't forget to take breaks and rest your body during travel workouts! Taking short breaks throughout the day will help you recharge and stay energized for the next workout session.
- Stay Hydrated – Make sure to keep yourself hydrated while working out by drinking plenty of water. This will help you avoid dehydration and maximize your performance.
- Listen to Music – Listening to music while exercising can be a great way to stay motivated and energized! Create a fun playlist that will keep you fueled during your travel workouts.