Going to the Bahamas? Hoping to enjoy some time off backpacking across the world?
Sure, it’ll be fun but how can you stay fit when you can’t bring the gym with you?
If you love working out and traveling, you may be wondering how to stay in shape while on vacation. Granted, it’s hard to balance the two when you can’t find a gym in the area or how you can squeeze workout time in your hectic itinerary.
However, with a little dedication, working out while traveling isn’t as hard as you think. You won’t even have to pack any equipment, except some shoes or a mat. The travel workouts below will allow you to stay in shape without even visiting the gym
Read on to find some workouts you can do in your room or anywhere you want.
1. 10-Minute Workout You Can Do in Your Room
This cardio workout is ideal in the mornings before your itinerary to prepare you for the day ahead. You can do this right in your hotel room without any equipment, but you may have to clear some space for the exercises: mock jumping rope, burpees with push-ups, squat jumps, plank with shoulder taps, and jumping lunges.
Do this circuit 2 times no matter the intensity you choose. You can switch up the intensity of these exercises depending on your level.
For beginners, do 30 seconds of work and 30 seconds rest. For intermediate, do 40 seconds of work and 20 seconds of rest, and for advanced, rest for 10 seconds only.
2. Fast Core Workout
Pack a mat or use your hotel’s towel, and clear some space on your room or find a nice spot outdoors. This exercise targets your core, working your abs, obliques, and your lower back. It only requires a bit of your time as it’s fast-paced, so you can do this whole routine in the mornings before your scheduled trips or in the evenings when you get home.
Do 10 reps of each exercise: step it ups, leg lifts, tap it outs, and downward dog reaches. You’ll only need to do 2 sets of each exercise and you’ll feel the effects of this 4-move strength circuit. If you want a little more, though, do 30 seconds of each of the following exercises: burpees, Russian twist, leg lifts, mountain climbers, planks, plank hip twists, and side planks on each side.
After each exercise, rest for about 10 seconds before moving on to the next exercise. Rest for 1 minute after each round, as well. Do 2 to 6 rounds, depending on whether you want a beginner, intermediate, or advanced workout on your travel.
3. Total Body Workout You Can Do Every Other Day
If you have some time to spare every other day, working out your whole body can help you stay on track while on vacation. Do the following: bodyweight squats, push-ups, lunges, reverse crunches, and backpack lifts. Do 10 reps in each set, and do 3 sets of each exercise, taking a little break after each set.
It’s ideal if you can do this every other day, but you can do it once a week if that’s all you can do. Still, try to at least do one of these exercises whenever you can.
Do some squats or some push-ups for 5 minutes before going out or before going to bed. If you find something to hang from while on the go, do some quick pull-ups before proceeding. It could be a tree branch while you’re hiking or even a bus stop overhang.
4. Every Minute on the Minute Exercise Travel Workouts
In the Every Minute on the Minute (EMOM) routine, you perform a different exercise at the start of each minute. You may complete the exercise as soon as you can, which will enable you to rest before the next minute begins.
This type of workout doesn’t let you think; you only have to follow the exercises and rest only if there are seconds left. It’s also easy to see if you’ve fallen off-pace by checking how much time you have left after performing a particular exercise.
You can also see right away how much reps you can squeeze in 1 minute. If you’ve noticed you’ve been resting longer, you can add 1 or 2 reps each minute. An alternative is adding a minute exercise or increasing the number of sets.
Here’s an example routine: squat jumps, push-ups, planks with shoulder tap, burpees, and speed lunges.
In an EMOM travel exercise routine, you’ll need to do each exercise for 1 minute. You may also rest after each set for 1 minute if needed. Repeat the whole circuit 6 times.
You won’t need any special equipment with this type of exercise, all you’ll need is space.
5. Running on Your Free Time
On the mornings when you don’t have something scheduled in the morning, why not go for a run? All you’ll need for this activity is some running shoes and clothes.
Before your vacation, look up locations wherein you can jog or squeeze a run on Google. Ask on forums, ask your friends who’ve been there, or ask your hotel receptionist for recommendations.
It could be a park, the beach, or any route that locals also use for runs. You can even plan out your own route on Google Maps and ask a local to see if it’s feasible.
You may also walk around on your first day or night to look for a location yourself. You might even spot a race or marathon you can participate in.
Either of these options is a great way to explore the place, allowing you to see discover interesting sights. Running through the city can get you familiarized with it, and you might even spot a restaurant you’d like to try. Trail races, in particular, are also great because you’ll get to explore trails and meet new people.
If you’re pressed for time, though, running on the treadmill in your hotel’s gym would suffice. Speaking of treadmills, learn more about used ones you can use in your own home.
Get More Travel Tips
The travel workouts above should suffice no matter how long your vacation is. Don’t forget to complement them with good food, though, as diet is a big part of staying in shape.
If you need more tips on traveling, don’t forget to check out our blog. Learn how to fund your travels, how to travel with senior citizens, and more.