Stay Fit, Stay Sane Your Ultimate Guide to Working Out While Traveling
Health + Wellness
Traveling is one of the greatest joys in life, but it can also disrupt our usual fitness routines. Whether you're jetting off for a business trip or embarking on an exotic adventure, staying fit on the road is a challenge faced by frequent travelers. Yet, maintaining your fitness routine is crucial not only for your health but also for enhancing your travel experience. It ensures that you have the energy, strength, and flexibility to fully enjoy every moment of your trip. In this guide, we'll explore how you can keep up with your fitness regimen while traveling, with a focus on effective bodyweight workouts.
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My Bodyweight Travel Workout
Bodyweight exercises are perfect for travelers—they require no equipment and can be done anywhere. Here's a detailed look at my go-to travel workout that keeps me in shape on the road. This routine is designed to work all major muscle groups, improve cardiovascular health, and boost overall endurance.
Exercise Routine
This workout routine is designed to provide a balanced mix of strength and cardio exercises, which can be done without the need for extensive equipment. Here is the workout plan with exercise descriptions:
Reverse Lunges - 20 reps each leg
Lunges target the lower body, primarily focusing on the glutes, hamstrings, and quads. Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, then push back to the starting position.
Squats w/ Pivot Press - 20 reps
Squats engage the thighs, hips, and buttocks. Stand with your feet shoulder-width apart and lower your body as if sitting back into a chair, keeping the weight on your heels, rotate and press forward working the shoulders.
Glute Bridge Lift with Abduction - 20 reps
This exercise is excellent for strengthening the lower back and glutes. Lie on your back with knees bent and feet flat, lift your hips towards the ceiling, then lower back down. You can grab a travel band, here.
Push-Ups with Rotation Side Plank - 10 reps
Push-ups work the chest, shoulders, and triceps. Start in a plank position with your hands under your shoulders, lower your body to the ground, and push back up.
Front to Side Lateral Raises - 10 reps
Lateral raises focus on the shoulder muscles. Stand with feet hip-width apart, hold weights by your sides, and lift your arms outward to shoulder height.
Shoulder Press - 10 reps
This exercise targets the shoulders and upper chest. With weights in hand, press them upwards from shoulder height until your arms are fully extended.
Bicep Curls with Balance - 10 reps
Bicep curls are great for building upper arm strength. Hold weights in each hand, arms at your sides, and curl them towards your shoulders.
Kneeling Tricep Kickbacks - 10 reps
This exercise isolates the triceps. Bend forward slightly, holding weights, and extend your arms back past your hips, then return to the starting position.
Rear Row with Fly - 20 reps
Rear delt raises, target the upper back and shoulders. Bend slightly at the waist, lift weights outward and back, squeezing the shoulder blades together.
Deadbug Alt. Crunch - 30 reps
Reverse crunches work the lower abs. Lie on your back, and lift your legs off the ground, pulling your knees towards your chest.
Reverse Crunch - 30 reps
This exercise engages the core muscles. Lie on your back, lift your legs and alternate touching elbows to the opposite knee in a pedaling motion.
Up/Down Plank with Pike Press - 30 seconds
Hold a plank position on your hands or forearms with a straight line from head to heels. This exercise strengthens the entire core.
Incorporating this workout into your routine will help maintain fitness and build strength efficiently, utilizing body weight and minimal equipment, making it ideal for travel or at home. Pin the workout below to make sure to keep it in a handy place for access when travelling!
Why These Exercises Work
These exercises are effective because they use multiple muscle groups, providing a comprehensive workout. They're adaptable to any fitness level, whether you're just starting or a seasoned fitness enthusiast. You can adjust the intensity by varying the number of reps, sets, or by incorporating high-intensity intervals.
Adapting the Workout
Time constraints are common when traveling, but even short, intense bursts of exercise can be beneficial. If you're pressed for time, try doing a circuit of each exercise for 10 minutes, resting briefly between sets. Adjust the duration and intensity to fit your schedule and energy levels. I have a lot of workouts on my blog, which you can find more, here.
Travel Total Body Workout
Staying in Shape on the Road
While it's important to stick to a workout routine, traveling offers unique opportunities to incorporate fitness into your daily activities. Here are some tips to stay active and fit while exploring new destinations.
Finding Local Fitness Facilities
Many hotels offer gyms and fitness centers with basic equipment for guests. Additionally, you can explore local gyms or community centers that offer day passes. Websites and apps like ClassPass can help you find and book fitness classes in cities worldwide.
Outdoor Spaces for Workouts
Take advantage of parks, beaches, or trails for your workouts. Running or walking is a great way to see the city while getting your cardio in. Many urban areas now feature outdoor gyms or fitness trails equipped with stations for bodyweight exercises.
Incorporating Fitness into Travel Activities
Engage in activities that naturally incorporate movement like hiking, biking, or kayaking. These not only provide exercise but also enhance your travel experience by allowing you to see destinations from a different perspective.
Nutrition and Hydration
Proper nutrition and hydration are key to maintaining energy levels and recovery. Prioritize a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Carry healthy snacks like nuts, protein bars, or dried fruits to fuel your workouts. Stay hydrated, especially when traveling in hot climates or at high altitudes.
Keeping Up with Progress
Monitoring your progress helps maintain motivation and ensures you're meeting your fitness goals. Here are some strategies to keep on track.
Tracking Fitness Progress
Use fitness apps like MyFitnessPal or Fitbit to log workouts, track nutrition, and monitor progress. These tools provide insights into your habits and help you stay accountable. I like using my Apple Watch personally.
The Apple Watch is a versatile tool that can significantly enhance your fitness tracking experience. With its advanced sensors, it provides real-time heart rate monitoring, which is crucial for understanding your cardiovascular health and ensuring you stay within optimal heart rate zones during workouts. This allows you to tailor your exercise intensity for effective results, whether you're aiming for fat-burning, endurance building, or peak performance. Moreover, the Apple Watch seamlessly tracks a variety of workouts, from running and cycling to swimming and yoga, offering detailed summaries of your sessions. Its integration with the Fitness app enables you to set goals, view trends, and receive personalized coaching, making it easier to stay motivated and reach your fitness milestones. Additionally, the convenience of having this technology on your wrist allows you to monitor your progress anytime, anywhere, ensuring you remain committed to your fitness journey.
Adjusting Workout Routines
Avoid plateaus by varying your exercises and gradually increasing intensity. Incorporate new movements or try different workout styles like yoga or pilates, which add variety and prevent boredom.
Importance of Rest and Recovery
Ensure you're getting sufficient rest and sleep, as they are vital for recovery and overall well-being. Listen to your body and take rest days as needed to prevent burnout and injuries.
Traveling doesn't have to mean sacrificing your fitness goals. With a solid plan and the right mindset, you can stay fit and energized on the road. Remember the key points we've discussed—effective bodyweight workouts, incorporating fitness into travel activities, and maintaining proper nutrition. Prioritizing your health and fitness ensures you get the most out of your travels. Share your own tips and experiences with our community, and let's inspire each other to stay active and healthy, no matter where our adventures take us.
Looking for more personalized guidance? Join our community of fitness enthusiasts and get expert advice tailored to your needs. Let's make every workout count!
Also, when I’m traveling, I like to do this workout at least a few times during my week stay, so I encourage you to save this or pin it! It helps keep me on track and to keep building muscle during peri-menopause. I know this workout works, because I’ve done it many times and trust me, it’s effective! I hope you enjoy!
This workout would be great to build core strength and for cool down, full-body stretching, I really love this mobility work, here.
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Within my holistic practice, we help you create a lasting self-care practice to regulate your nervous system in your day to day-to-day life, so you can always hear and follow your whispers, instead of the big Mac truck.
If you’re ready to stop dimming your light, start making easy decisions with confidence, and follow through with what you want to achieve, while trusting your intuition, you can easily set up a free conversation with me.
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Here’s a great total body workout that you can do from home. As a personal trainer for over 20 years, the most important piece when it comes to your health is making sure you are CONSISTENT. If you aren’t consistent, then you will never see results.
I love seeing you all tag me on Instagram! It’s so fun when you complete a workout and show me your progress. Allow me to cheer you on! Tag me if you try this workout @__angiebloom__
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