This is not your typical boring-ass hotel workout post.
I won’t tell you to do 1000 jumping-jacks or a 47-million burpees in your jail cell hotel room.
The thought of working out in a hotel room bores me to tears. It should only be done as a last resort. There are plenty of ways to workout while traveling.
You don’t want to spend any more time that absolutely necessary in your hotel. You want to be out exploring!
I’m going to show you how to make the most of your limited travel time to explore and stay fit!
You’re probably traveling for one of two reasons – Work (or other obligation) or vacation.
I’ve travelled for both. And I’ve found ways to workout while traveling even when I’m in an unfamiliar location for a week or two.
There’s ALWAYS a way to workout. Don’t let travel be an excuse to slack off.
No matter what you’re traveling for, you can use these tips to stay fit on the go. Just take what you need and tailor it to your unique situation.
Travel Workout Tips to Stay Fit
Here are 10 travel fitness tips to stay lean, strong and healthy with or without a gym!
Travel Workout Tip #1: Be on the Move!
One way to stay fit while traveling is to cover as much ground as possible on foot!
When I went to Italy, I wanted to see as much as possible so I walked 4-5 hours every day. Only stopping to eat or take in the sights.
If you’re in a foreign land, take advantage of it and see all that you can! Go out and explore on foot.
I also recommend packing light. Too much stuff is an anchor. It slows you down and just gives you more to worry about.
I traveled 10 days and nights in Italy with only a backpack.
Check into your hotel or AirBnB and hit the road to take in the sight, smells, tastes and sounds of somewhere new!
Travel Workout Tip #2: Pack Your Running Shoes
When you arrive in your new destination, go for a run!
You’ve likely been in a plane, train, boat, or cab and now finally have an opportunity stretch your legs.
Lace up your running shoes and take a jog into the unknown.
You will see much more, much faster. You are also getting a workout in at the same time. Win-Win.
Wave to other runners. Its a great way to open interaction, strike up a conversation and learn about the area. The locals know the best spots to eat, see, and party.
Get a pair of stylish running shoes that you can wear casually so you don’t need to pack an extra pair of shoes.
I own a pair of On Clouds that are comfortable enough to wear all day and stylish enough to wear to most venues.
(Related: On Cloud Running Shoes Review)
Travel Workout Tip #3: Improvise
Have the mindset that The World is your gym.
Do pull ups on monkey bars in the city park or on a sturdy tree branch.
Dips can be performed on benches and chairs. Do pushups with your backpack on. Jump up onto a tree stump or ledge for a polymeric workout.
A little creativity goes a long way. It’s refreshing and fun to try something new and unique.
You might get lucky and find a dedicated workout park like I did in Venice:
https://youtu.be/LI7noDHKlIk
Travel Workout Tip #4: Get A Day Pass at a Local Gym
Most gyms will let you workout for a fee.
Others will offer a day or more as a free trial period.
Some gyms don’t let you workout for free if you’re a visitor, but sometimes they do if you ask them nicely.
When I was visiting Knoxville for a week for work, I reached out to a few gyms before leaving.
One got back to me and said they would let me workout for free for the week. The manager was really cool and hooked me up! He was a fit guy and ‘got me’. Gym guys know what it’s like to not be able to workout. It sucks, and this dude helped me out.
He knows what it’s like to be a loyal iron slinger and not be able to sling iron. It’s maddening at times. So, moral of the story – talk to people, tell them what you want and see if they can help you out. Ask enough times and eventually someone will.
And if they do let you in, treat their facilities like a Chapel. You are a humble guest and should treat their House with utmost respect. Buy something from the smoothie bar to show your patronage.
If you can’t get in for free, buy a day pass. They are usually good for 24 hours so you can use it twice if you time it right.
Don’t want to pay? That’s fine too. You don’t need a gym. You just need to work your muscles and maintain some strength, muscle mass, and most of all, keep the discipline.
Travel Workout Tip #5. The Travel Workout Routine with No Equipment
No equipment? No Problem!
This travel workout is quick and effective. Get a great workout completed in under 20 minutes.
- Body squats – 100 reps
- Push ups – 100 reps
- Sit ups – 100 reps
All exercises need to be complete as fast as possible in as few sets as possible.
It’s a great workout that’s will have you sweating and panting in a matter of minutes.
For extra credit, perform this routine morning and at night to stay ultra-fit.
Travel Workout Tip #6: Do a Physical Activity
Hiking, Snorkeling, white water rafting, rock climbing, biking, whatever. Anything that gets you moving for a sustained period of time is a workout.
Do something new and rigorous and I GUARANTEE you will be sore the next day no matter how good of shape you are in.
Most bike cities have bikes you can rent by the hour/day. Just grab one and go explore!
Kayaking and other water sports are perfect for staying in shape while traveling somewhere warm.
Travel Workout Tip #7: Get a Gym Membership at a National Chain
Anytime Fitness and Planet Fitness are two gyms that let you train at any of their locations. It doesn’t matter where your home gym is, if you have a membership to a national chain, most let you workout at any of their facilities.
Travel Workout Tip #8: Use the Hotel Gym
I hate being in my hotel more than I have to for any reason. But you gotta do what you gotta do sometimes. And if training in your hotel gym is your only option, then do it.
This seems like an obvious solution but is sometimes overlooked. Check out the amenities of the next hotel you stay and and make sure they have a gym.
Most hotel gyms are garbage so check the images online before booking.
A general room: nicer (more expensive hotels) have nicer gyms.
If it’s not in the budget, there are still ways to get your workout in.
Travel Workout Tip #9: Pack Travel Fitness Gear
A lot of people want a good travel workout with no equipment.
While that’s very doable with bodyweight workouts, you can take it up a notch with simple bodyweight workout enhancers.
The following two items are great bring-a-longs for calisthenics training:
Pull up rings – I’ve heard of a guy that takes his pull up rings into a parking garage and finds a big pipe or support beam to attach them.
Strap these on a STURDY beam or STONRG pipe. I’m talking very sturdy, if you question if it’s sturdy enough, don’t do it. Do this at your own risk!
Parellettes – Get a workout anywhere with these. Parellettes are great gateway drug to street workouts.
Both are easy to pack and take up very little space.
Travel Workout Tip #10: Travel Workouts for Bodybuilding
C’mon, use your brain muscles. I just gave you everything you need to know above! Get creative and have some fun!
What to Eat While Traveling
The BIGGEST challenge to stay fit while traveling is eating right. You’re tempted to consume sugar snacks between flights or a quick bite before you have to catch the bus.
The best way to prevent falling victim to unhealthy travel food is to plan ahead.
Have a strategy so when the time comes, you’ll be ready!
Eating well is a huge factor to stay fit while traveling.
Bring Healthy Snacks
Plan ahead and bring healthy snacks like nuts or beef jerky.
They last a long time, are lightweight and portable. Plus, that are high protein and full of goodness.
Avoid Fast Food and Chain Restaurants
The Clown and King are everywhere.
Avoid them like the plague.
You’re traveling for for heaven sake – why the hell are you eating at a chain restaurant?
Get out and have some local flavor. Take full advantage to try something new and out of the ordinary.
If I go to Louisiana, I’m not stopping at Burger King for lunch. I’m going to Uncle Clem’s Gumbo Shack for some authentic cajun cuisine that’s so good you wanna french-kiss the cook.
These local joints have food that’s homemade, locally sourced, fresh, all natural – good for your health, and a once in a lifetime experience.
If you’re traveling and eat at fuckin’ Burger King, just stay home. There’s nothing for you out here.
If you’re taking a road trip to the Grand Canyon and you stop at a Fazolli’s in the heartland you’re fucking crazy.
You need to go to the local diner that’s been owned by the same family since the 1920’s and eat what ever they are serving. You’ll thank me later.
Cook Your Own Food!
This may seem like a foreign concept for some travelers but cooking meals while traveling is an awesome and fulfilling experience.
First, you have to find a grocery store or a street market. Street markets are perfect to find unique, cultural foods that are very fresh.
Going to s street market is a great way to immerse yourself in a new culture and explore a new area.
My girlfriend and I cooked this authentic Italian meal in Palermo while renting AirBnB in the city center.
(Note: AirBnB is an AWESOME way to level up your travel experience. Click this link to save $40 off your first stay over $75.)
Eat two healthy meals a day
Get at least two healthy meals a day with fresh meat and veggies.
Say the Hell with it – Rules were meant to be broken!
Live a little while you’re vacationing or traveling. Don’t miss out on any chance to try new, local cuisine. It may be a once in a lifetime opportunity!
Life is meant to be enjoyed, so don’t stress too much, and enjoy yourself.
Tomas Teixeira says
Pure GOLD Sir.