Best Travel-friendly Workouts

6 Best Travel-Friendly Workouts to Keep You in Shape

While it can be difficult to maintain a regular fitness routine while traveling, there are still ways to stay active and stay in shape.

The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, preferably spread throughout the week.

You can also do an equivalent combination of moderate and vigorous aerobic activity. The guidelines suggest that you spread this exercise throughout the week. Adults should also do muscle-strengthening activities on 2 or more days a week. Doing these activities will help you improve your fitness level and reduce your risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Here are six travel-friendly workouts to keep you in shape:


1. Using Body Weight

Even when you're on the go, you can still get in a good workout by using your own body weight.

There are a variety of exercises you can do, including push-ups, lunges, and squats. These exercises are great for building muscle and can be done almost anywhere. And because they don't require any equipment, they're easy to fit into your travel schedule. Plus, they're a great way to stay active during long periods of travel.

2. Using equipment

Resistance bands are small, lightweight, and versatile pieces of equipment that can be used to work different muscles while you're traveling. They're easy to pack in a suitcase or carry-on bag, and they don't take up much space.

Resistance bands come in a variety of widths, lengths, and resistance levels, so you can find one that's perfect for your needs. You can use them to do a wide range of exercises, including biceps curls, triceps extensions, shoulder presses, and squats. You can also use them to add resistance to bodyweight exercises like push-ups and lunges. Resistance bands are an affordable and convenient way to stay fit while you're on the go.

Lateral pulls are a common exercise that can be done with resistance bands. This exercise targets the muscles in your chest, which helps to build new strength.

To do a lateral pull, first, wrap the resistance band around your back and hold the ends in each hand. Next, step out to the side and pull the band until your hands are in front of your chest. Be sure to keep your elbows close to your body as you pull. Finally, return to the starting position and repeat the exercise. Lateral pulls are a great way to build new chest strength, and they can be done anywhere with a resistance band.


3. Cardio without using any equipment

One of the best cardio exercises without any equipment is jumping jacks. This exercise gets your heart rate up quickly and helps you burn a lot of calories in a short amount of time.

Another good cardio workout without any equipment is running in place. This is a simple exercise that anyone can do, and it's very effective at helping you lose weight. You can also add some arm movements to this exercise to get a full-body workout.

If you're looking for a challenging cardio workout without any equipment, try burpees. This exercise is definitely not easy, but it's very effective at helping you lose weight. If you can do a few sets of burpees, you'll definitely see results.

4. Cardio with equipment

One way to make cardio exercises more enjoyable while traveling is to bring along a piece of equipment. A jump rope, for example, is compact and doesn't require any special setup. And if you're staying in a hotel, you can usually find a place to use it indoors.

Another option is to invest in a portable cardio machine like a mini elliptical or stair stepper. These devices are small enough to fit in a suitcase and come with built-in workout programs to keep things interesting.


5. Yoga

Yoga is a great way to stay in shape while traveling. Not only does it require no equipment, but it can also be done in small spaces. There are a variety of yoga poses that can provide a challenging workout, and many hotel rooms have exercise mats available. If you're not sure where to start, there are plenty of yoga apps that offer tutorials.

Once you get the hang of it, you'll be able to practice yoga anywhere you go. In addition to being a great workout, yoga is also a great way to relax and de-stress. After a long day of sightseeing, taking a yoga class can help you unwind and feel refreshed. Whether you're looking for a fitness routine or a way to relax, yoga is an excellent option for travelers.

6. Pilates

Though it was once considered a fad workout, Pilates has established itself as a mainstay in the fitness world. Its benefits, which include improved posture, flexibility, and muscle tone, are well-documented. And for those who travel frequently, Pilates can be an ideal workout. Like Yoga, Pilates does not require any special equipment or facilities. All you need is a mat and some space to move. Additionally, many Pilates exercises can be done while seated, making it easy to squeeze in a workout even when you're on a long flight or stuck in a hotel room.


Q: Is equipment necessary for a good workout?

A. Performing each repetition of each exercise with correct form is essential. Using equipment can help you complete the exercise correctly, but it's not a substitute for good form. So, if you want to get the most out of your workout, focus on performing each repetition with correct form.

Q. Do you need to warm up before every workout?

A. Yes, you should always warm-up before a workout. A good warm-up routine can help you avoid injuries and prepare your body for more intense activity. It should include some light cardio and stretching exercises.

The Best Workout Equipment to Take on the Road

DEGOL Skipping Rope with Ball Bearings

Designed to be lightweight and easy to use, with memory foam handles that make it comfortable to grip. The ball bearings also help create a smooth, even rotation so you can get a great cardio workout without any annoying jerks or snags.

Fit Simplify Resistance Loop Exercise Bands

Perfect for those who want to get fit and build strength. The five different resistance levels can be used for a variety of exercises or to gradually increase the level of difficulty as you train. And the included travel bag means you can take your workout with you wherever you go.

Primasole Folding Yoga Travel Pilates Mat

Perfect for Yoga and Pilates enthusiasts who want to stay fit while on the go. The mat can be folded into a small square, making it easy to transport.

TOBA Swimming Goggles

If you're traveling and want to use the hotel's swimming pool, make sure that these goggles are part of your equipment. These polarized and anti-fog lenses are perfect for anyone who wants to avoid UV damage or harsh chemicals while swimming. And they are designed to fit snugly and securely so you can focus on your swim.

Wise Owl Outfitters Beach Towel and Yoga Towel

This multipurpose towel is soft, absorbent, and quick-drying, making it perfect for any workout. The lightweight and compact design make it easy to take on the go, and the three color options will complement any style.

TRX GO Bundle

This luxurious set of TRX equipment has everything you need to get in shape, including a portable suspension strap mount, water bottle, and four resistance bands. Plus, the bundle comes with access to the TRX app so you can follow along with pre-designed workout regimens. Whether you're a beginner or a seasoned fitness pro, the TRX GO Bundle is perfect for helping you reach your fitness goals.