Summary
- Exercising in your room helps you stay consistent with fitness goals through bodyweight movements like push-ups, squats, and planks—no equipment required.
- Staying active while exploring boosts energy and burns calories by incorporating walking, cycling, and fun cultural activities into your daily travel plans.
- Maintaining balanced nutrition ensures sustained energy and fewer cravings by prioritizing local fruits, protein-rich meals, hydration, and mindful portions.
- Engaging in sports and outdoor activities like hiking, swimming, or kayaking improves mood, burns fat, and offers fun ways to stay fit while traveling.
- Carrying healthy snacks like trail mix, protein bars, or dried fruit prevents unhealthy impulse eating and fuels your body for long sightseeing days.
Finding enough time to focus on your health and fitness can be challenging when you are traveling. We know there was a time you cringed at people who went to the gym during holidays or for a hike or a run, but times have changed.
Travel fitness is important because it maintains your energy levels, improves your mood and lets you enjoy your experience even more. Staying fit doesn’t have to involve a gym or weights, there are plenty of ways you can stay fit on-the-go.
Fitness tips for travelers 101: healthy on-the-go snacks!
5 Ways To Stay Fit When Traveling
1. Exercising In Your Room
If you are staying at an air BnB with no gym or workout equipment, don’t worry, we got you. There are many at-home exercises that can be done in the comfort of your room such as squats, push-ups, jumping jacks, or mountain climbers.
Aerobic or bodyweight ab exercises barely require any weights. If you need a bit of assistance, there are plenty of YouTube workout videos available free of cost that will help you break a sweat within half an hour.
For a quick, easy and complete workout, try this routine:
- 20 squats
- 15 push-ups (or modified push-ups)
- 30 seconds plank hold or a 10 minute plank workout
- 20 lunges (10 each leg)
- 15 mountain climbers
- 20 jumping jacks
Do this full body workout routine if you're wondering how to workout on vacation.
2. Stay Active
We know holidays mean relaxing but it is very important to stay physically active even when you are traveling. You can stay active by moving around when you are out and about like going for walks to watch the sunset, or instead of relying on public transport walking to your destination.
You can also go for runs early in the morning at the beach to catch that beautiful sunrise, or explore the new city’s backstreets. Take this opportunity to stroll around town while moving your body.
To achieve travel fitness, you can stay active by:
- Walking around the city to explore it
- Going for walking or cycling tours to meet people and explore new places
- Trying fun local activities such as taking dance classes like bachata if you’re in Latin America or belly dancing if you’re in the Middle East
- Climbing stairs and ditching elevators whenever and wherever possible
- Adding meditation, gentle stretching, and quick yoga in your morning routine
Learn more about the benefits of sauna post-workout and get one after your hotel room exercise routine!
3. Nutrition And Diet
Diet is one of the most important aspects of staying fit. You can work out or move your body all you want, but if you are consuming calorie-dense foods with low nutrition you will feel lethargic the whole time.
That’s why on a holiday try to balance out the portions by incorporating fruits and vegetables into your diet. The best way to eat healthy while traveling is by exploring local fruits and vegetable options that you might not get in your hometown.
Wondering how to eat healthy while traveling for work? Try the following tips:
- Start your day with a proper breakfast with plenty of protein, fiber and carbs
- Keep a reusable water bottle to stay hydrated throughout the day
- Indulge in local cuisines that are protein-rich
- When exploring local cuisines, make sure you control your portions
- Feast on local fruits and vegetables as snacks to stay energized throughout the day without compromising on your traveling experience
- Try to get an accommodation with a kitchenette so you can prep some healthy meals for yourself
Try these healthy, lunch ideas when you're traveling and have a kitchenette available!
4. Sports
If you are in a tropical destination, there are several water sports that you can take part in. Or if you are traveling towards a mountainous area then hiking is an excellent physical activity to engage in.
Snorkeling, scuba diving, or even going for a swim is a great way to get your body moving and meet new people.
Here are some more fitness tips for travelers:
- Engage with the locals and play sports or games with them
- Try new activities that demand physical exertion such as rock climbing, kayaking, paddle boarding, or any other available
- Search for parks where you can go for a walk or go to the beach for yoga
- Participate in local charity walks, bikeathons or fun runs
Don't have outdoor activities available? Try this HIIT running workout plan!
5. Healthy snacks
While traveling we want to try everything we set our eyes on. Sometimes when strolling along the streets of the new town, or being on our feet the entire day can make us slightly puckish. In that case instead of spending your money on something unhealthy, keep a bag of healthy snacks handy.
Perfect healthy snacks include cereal bars, protein bars, or nut bars, even fresh or dried fruit counts as healthy. They help you stay fit and are a great source of energy.
To stay healthy while traveling, some healthy snacking options include:
- Eating dehydrated fruit chips such as banana or apple chips
- Preparing DIY granola bars or mix to make sure it's sugar-free
- Keeping dry fruits, seeds and nuts trail mix
- Munching on whole grain crackers or rice cakes
- Packing up overnight oats or chia seed pudding for a delicious treat on-the-go
To achieve travel fitness, try these 10 superfood snacks for guilt-free munching.
Complete Bodyweight Workout Plan For Travelers
| Day | Exercise | Muscles Worked | Reps | Frequency |
|---|---|---|---|---|
| Push Day | Push-Ups | Chest, shoulders, triceps | 12-15 reps | 3-4 sets |
| Pike Push-Ups | Shoulders, triceps | 10-12 reps | 3 sets | |
| Tricep Dips (using chair or bed) | Triceps, shoulders | 12-15 reps | 3 sets | |
| Incline Push-Ups (hands elevated) | Chest, shoulders | 12-15 reps | 3 sets | |
| Wide Grip Push-Ups | Chest, shoulders | 10-12 reps | 3 sets | |
| Pull Day | Superman Extensions | Lower back, glutes | 15-20 reps | 3 sets |
| Reverse Snow Angels | Upper back, rear delts | 10-12 reps | 3 sets | |
| Towel Rows (using a towel under feet) | Lats, biceps | 12-15 reps | 3 sets | |
| Plank to Elbow Row | Lats, core | 10 reps per side | 3 sets | |
| Doorway Isometric Pull | Lats, traps | 20-30 sec holds | 3 sets | |
| Leg Day | Bulgarian Split Squats (using bed or chair) | Quads, glutes | 12-15 reps per leg | 3 sets |
| Wall Sit | Quads, glutes | 30-45 sec holds | 3-4 sets | |
| Jump Squats | Quads, glutes, calves | 15 reps | 3 sets | |
| Step-Ups (using chair or sturdy surface) | Quads, glutes | 12 reps per leg | 3 sets | |
| Single-Leg Glute Bridges | Glutes, hamstrings | 12-15 reps per leg | 3 sets |
Key Takeaways
Fitness is a part of life and shouldn’t be compromised even when you are traveling. Staying fit when traveling helps you keep up with other traveling activities.
If you follow the steps above staying fit and healthy doesn’t have to be difficult. More than anything staying fit requires commitment and a willingness to continue leading a healthy lifestyle.
FAQs
How to maintain physique while traveling?
Maintaining your physique while traveling comes down to staying active, eating mindfully, and sticking to a simplified workout routine. Bodyweight exercises, walking more, and making healthier food choices can help you stay on track. Hydration, portion control, and sleep also play a major role in preserving muscle and avoiding fat gain. Staying consistent—even with minimal effort—keeps your progress intact.
How to maintain fitness during vacation?
To maintain fitness during vacation, mix light physical activity like walking, yoga, or swimming into your daily plans. Short, equipment-free workouts in your hotel room can keep your body active without taking up much time. Choose nutritious meals most of the time, balance indulgences with moderation, and prioritize staying hydrated. Even small efforts can go a long way in keeping your fitness intact.
How to maintain running fitness while travelling?
Maintaining your running fitness while traveling is totally doable with a little planning. Schedule short runs in the morning or explore the city by jogging. Use local parks, beaches, or safe trails when available. If running isn’t possible, substitute with cardio alternatives like jump rope, stairs, or HIIT workouts. Even 15–20 minutes of consistent movement helps preserve endurance and pace.
