How To Keep A Workout Routine When Traveling

You're constantly on the move. And, because of that, sticking to your fitness routine can feel impossible. But with a bit of creativity and planning, staying active while traveling becomes not only doable—but enjoyable.

This guide will show you practical strategies and simple exercises to keep your fitness goals on track, whether you're in a hotel room, at an airport, or on a business trip.

Stay energized, keep focused, and stay on track—no matter where you are.

-> Working Out in Your Hotel Room

Hotel rooms don’t always offer the space or equipment you need for a full workout, but that doesn't mean you can't stay on track. Here’s a bodyweight routine you can do in even the smallest of spaces:

• PUSH UP: Use a chair to adjust the intensity. Hands on the chair and feet on the floor makes it easier; the other way around makes it harder. This is a great way to play with intensity and load.
• SQUAT: If standard bodyweight squats feel too easy, try JUMP SQUAT for added intensity.
• LUNGES: Add a jump between each lunge (BODYWEIGHT JUMP LUNGE) or try COSSACK SQUAT (side lunges) to target different muscles.
• PLANK ON ELBOWS: To make it more challenging, try SHOULDER TAPS.
• BURPEES: A full-body cardio exercise that will get your heart rate up quickly.

Combine these into a circuit for a quick, effective workout:

• ON: 30 seconds
• OFF: 15 seconds

Do 3-5 rounds, and you’ve got yourself a “pocket workout” that you can do anywhere, anytime.

-> Working Out in Your Hotel Gym

Good hotel gyms aren’t always easy to find, but with a bit of creativity, you can make the most of any available equipment:

• If you consider yourself a beginner: Start with light dumbbells for exercises like DUMBBELL SQUAT, DUMBBELL SHOULDER PRESSES, and BICEP CURLS. Add some walking or light jogging on the treadmill.
• If you consider yourself an intermediate gym user: Use cable machines for rows and tricep extensions. WEIGHTED LUNGES are a great addition for more intensity.
• If you're already well-versed in gym exercises: Go for heavier weights and compound movements like DEADLIFTS and KETTLEBELL SWING. Add high-intensity intervals on the treadmill or bike.

-> Working Out During Your Trip

Traveling often means long periods of sitting, but there are simple ways to stay active and prevent stiffness:

• Airport Layovers: Make the most of your time by walking briskly through the terminals. You can also do calf raises while waiting at the gate or standing in line, or perform seated stretches to release tension in your legs, back, and shoulders. Stretching your arms overhead and twisting your torso can help alleviate stiffness from sitting.
• Car Rides: During long car rides, take regular breaks to get your blood flowing. Bodyweight squats and lunges can help activate your legs and lower body, while standing stretches can relieve tension in your lower back and hip flexors. Every hour or so, stop and move around to keep your body from stiffening up.

If you're facing long flights, check our guide on how to stay active on airplanes!

-> Tips to Stay Consistent

1. Take your gear with you

Packing lightweight, portable fitness gear gives you more workout options while traveling. Consider these essentials:

• Resistance Bands: Versatile for strength training, stretching, and rehab exercises. They take up very little space.
• Suspension Trainer: Attachable to doors or sturdy trees, ideal for bodyweight exercises and full-body workouts.

These items are compact and easy to carry in a suitcase or backpack, giving you more flexibility to stay on track with your workouts, no matter where you are.

2. Go Outdoors

Working out doesn't have to be a boring, repetitive task. You can add some fun, intensity and load to your workouts without a gym. Here are a couple of ideas:

• Make use of park benches: You can use them for STEP UPS, BENCH DIPS, or INCLINE PUSH UPS.
• Explore local trails: Ideal for running, jogging, or interval walking (alternating slow and fast paced walk).
• Search for open spaces: Perfect for bodyweight circuits, sprints, or yoga.

Explore your surroundings while working out. Staying active on the go doesn’t have to be a chore—it can be a good part of your journey.

3. Stay Motivated

Staying motivated can be challenging on the road. Here’s how to stay on track:

• Set realistic goals: Aim for 3–4 workouts per week instead of daily sessions.
• Plan ahead: Research gyms, parks, or fitness classes at your destination.
• Mix fitness with fun: Include activities like hiking, swimming, or sightseeing walks.
• Track progress: Use apps or journals to log your workouts, keeping you accountable.

Staying fit while traveling doesn’t have to be complicated. As someone who's always on the move, it’s all about being resourceful and strategic.

At Daily Body Coach, we provide you with tailored workouts that fit your schedule and daily accountability to make sure you stay on track, no matter what life throws at you. No excuses, just results. Let's make it happen.