four people walking

Staying fit and healthy while traveling can be very simple and not that time consuming. Even when you’re on vacation you can adopt a few simple activities in your routine to help you stay fit. First off, adopt as much walking as possible into your activities. Going to a meeting? Try taking the stairs in the hotel instead of the elevator, or walking instead of taking a taxi or uber. Not only will you get your blood pumping, but you’ll be able to see more of the city you’re visiting and immerse yourself in the culture.

Find a local grocery or drug store and opt for healthier snacks like fruits and high fiber and protein bars or crackers. Of course, enjoy your meals but moderation is the key.

Aside from incorporating healthy choices and opting to walk strength and cardio training is always very helpful. If you’re at a hotel, often times they’ll have a gym or swimming pool so definitely take advantage of a quick cardio blast or strength training while you’re on the go. If you don’t have access to a gym here are a few simple workouts you can do in your hotel room or friend’s apartment that are quick and will help you stay fit when you’re on the go:

Squat Your Luggage or Backpack

It’s often hard to find weights or any sort of resistance when you’re traveling, so let’s get creative. Take your luggage or backpack and hold over your head and do squats. You can change the intensity by putting in or taking out things from your luggage so you can get really good work out in. 5 sets of 15-20 squats can really help you stay in shape on the daily.

Running Planks/Mountain Climbers

Get into pushup position and alternate bringing each leg into your chest. Speed up for higher intensity. This is a great way to keep your core tight and get a little bit of cardio in even when there isn’t a treadmill.

Push Ups

Good old fashioned push ups can really help you keep your arms and chest nice and tight. 3-5 sets of your maximum repetitions will really warm you up and get your day going. For more of a challenge put your legs on the couch or bed giving you an incline for your push ups.

Pull Ups

While on the road look for a door frame with a large enough grip or a stable pipe. This will provide you with a Modern pull up bar. Pull ups are great compound movements to really help you keep in shape while on the road


Burpees are great compound movements to help get your heart rate app and blood pumping. Travel often involves sitting for hours at a time. Incorporating 5 sets of 20-30 burpees will help keep you in shape.

No matter where you are it’s easy to maintain a healthy lifestyle. The key is to stay consistent and don’t cheat your workouts. Any place can be your own little gym if you’re a little creative and motivated – just be sure to do full repetitions and finish out sets for maximum effectiveness.

The workouts above are just some of my favorites, but please feel free to share your favorites in the comment section below. Happy Travels!


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