Maintaining a simple workout routine while traveling can boost your mood, relieve stress, and keep you energized for all the fun, not to mention help beat that travel bloat. Travel-friendly, strength-focused exercises are the best solution for those looking to stay in shape without needing access to a gym and equipment to get the job done.
We’re breaking down simple, easy, and effective ways to prioritize fitness during this crazy holiday time, focusing on strength with a no-fuss approach. Here’s how to keep your workout game strong wherever you travel.
What to Look for in a Travel-Friendly Strength Training Exercise
When you’re away from the comfort of your home or gym, it can be frustrating trying to maintain your workouts as normal and still feel like you worked up a good sweat. CPT and founder of Mighty Fit, Andrea Lepcio, says that once you start seeing results from your workout routine, you shouldn’t break it. “Habit creation takes effort; once you have the habit, you want to support it,” she says. With that, there are a few things that you can look for in exercises to maximize your travel workouts.
Space-Friendly Workouts
When you’re traveling, whether you’re in a small hotel room or staying with family in a cramped house, you might find that space is limited. Choose exercises that can be done in small spaces, and if you need to, modify exercises to make them stationary (e.g., walking squats to basic bodyweight squats).
Convenient and Adaptable
Convenience is a top priority when working out while traveling. In addition to modifying exercises for small spaces, you can adjust your routine to fit your fitness levels and energy. Your workout should work around your needs and schedule, not the other way around. This will help you stay committed to your workouts and do your exercises efficiently.
Short Workouts
Vacations, work trips, and holidays with the family often come with busy schedules and leave little room for your usual routine. Creating a strength training workout using high-intensity strength exercises gives you the same benefits of longer sessions but in less time, not cutting into your day.
No Equipment Needed
One of the biggest downsides in trying to maintain your strength-training routine while traveling is not having the equipment with you. However, research shows bodyweight strength training is just as effective at building strength as using equipment. Taking advantage of equipment-free workouts means you can work out anywhere, anytime. Plus, you can avoid the hassle of extra packing and hauling heavy luggage.
Bodyweight Moves: The Ultimate Travel-Friendly Strength-Training Exercises
Taking the hassle of equipment off your list and using your body weight instead is the perfect strength workout to use while traveling. Using the body as resistance allows the body to work multiple muscle groups simultaneously, improving strength, endurance, and flexibility.
Benefits of Bodyweight Exercises
Convenience
We can’t praise the simplicity and convenience of bodyweight exercises enough. Your body is all you need to have a successful workout-whether in a hotel room or even an airport lounge. There’s always an opportunity to improve your health.
The last thing Lepcio has to worry about when going on vacation is space. “I can do bodyweight exercises in a space the size of a yoga mat,” she says. “I, more often than not, don’t bother to bring a mat. I can work on a carpet or wood floor. Even if my vacation has involved getting my steps in, it is vital to keep up strength training. Fortunately, you can work all of your muscles through bodyweight exercises.”
Builds Muscle
Bodyweight exercises are highly effective for resistance training and essential for building and maintaining muscle mass. Movements like squats, push-ups, and lunges all use weight and resistance from the body to strengthen and tone muscles.
Functional Workouts
Because bodyweight exercises engage multiple muscle groups at once, they are often called “functional” exercises. These exercises work on body strength as a whole, allowing you to lift, bend, balance, and move more easily overall.
Easily Adaptable
Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises can be modified to fit your level. For instance, if push-ups are too challenging, you can change and do them on your knees instead. Also, if you find regular bodyweight squats too difficult or have knee problems, you can modify and do a shallow squat. These are easier and take a lot of pressure off your knees.
Strength-Focused Bodyweight Exercises
Here are some strength training bodyweight exercises to include in your travel routine. Aim for at least three sets of 8–12 reps if you’re trying to build muscle.
Squats
Muscles Worked: Quads, Hamstrings, Glutes
- Stand with feet shoulder-width apart.
- Bend your knees and lower your body as if sitting in a chair, keeping your chest up.
- Push through your heels to stand (don’t let your knees cave in as you come up).
Lunges
Muscles Worked: Glutes, Hamstrings, Calves, Quads
- Stand with feet together.
- Step one foot forward, lowering your back knee toward the ground.
- Push back up with your body weight on your front heel.
- Switch legs and repeat (or you can do one side at a time and then switch legs).
Mountain Climbers
Muscles Worked: Shoulders, Arms, Core, Glutes, Quads, Calves, Chest
- Start in a plank position.
- Bring one knee toward your chest, then quickly switch legs.
- Alternate legs in a running motion.
Push-Ups
Muscles Worked: Chest, Shoulders, Triceps, Core
- Start in a plank with your hands directly aligned under your shoulders.
- Lower yourself until your chest nearly touches the floor, then push back up.
- Modifications: If you can’t do a regular push-up, adjust to do a knee push-up.
Dumbbell Row (Use luggage as your dumbbell)
Muscles Worked: Shoulders, Back
- Place both the left knee and hand on a surface (approximately bench height) for support.
- Stand with feet shoulder-width apart and bend over until your back is almost parallel to the floor
- With your luggage in the non-supporting hand, starting with the arm extended, pull your elbow back to mimic rowing.
- Squeeze your shoulder blades together as you pull.
- Do one set and then do the same on the other side, switching arms and feet.
Tricep Dips
Muscles Worked: Arms, Shoulders, Chest, Back
- Sit on a stable surface, hands placed on either side of your glutes and your palm resting on the surface.
- With legs straight in front of you, lower your body by bending the elbows until your arms are parallel to the floor.
- Then, push back up, only using your arms to lift yourself, and repeat.
Glute Bridge
Muscles Worked: Hamstrings, Glutes, Calves
- Lie on your back with your knees bent (make sure your lower back is pressed into the floor)
- Lift the hips up by pressing through your heels until your body forms a straight line from shoulders to knees.
- Squeeze the glutes and slowly lower back down. Repeat.
Here are a few other strength-training exercises Lepcio suggests you can do using body weight:
- Cat-cow
- Bird Dog
- Plank
- Wall Sit
- Wood Choppers
Helpful Tips to Maintain a Strength-Focused Workout Routine While Traveling
Bring Workout Gear
While you may not need to bring dumbbells and other heavy equipment, you’ll want to pack a few pairs of workout clothing and some comfortable shoes to make exercising easier. Having the right gear on hand can make all the difference in staying active and feeling comfortable in your workouts.
Warm Up and Cool Down Before Working Out
Even if you’re short on time, you should never skip your warm-up or cool-down. These few minutes (often overlooked) are vital for a healthy heart rate and blood pressure, relieving muscle soreness and preventing injury. Try simple moves like arm circles, light jogging in place, and dynamic stretches to benefit you during your workout and after.
Stay Hydrated and Eat Balanced Meals
Indulging is often part of vacations (especially during the holiday season), and you should enjoy it without guilt. However, it’s also important to maintain a balance. Overloading on sugar or salt can leave you feeling sluggish and less motivated to exercise. Maintaining your protein intake, for example, can help keep you satiated, prevent mindless snacking, and benefit your workouts. HUM’s Core Strength Protein Powder is a perfect (and convenient) option for those busy and on the go. The pea, hemp, and pumpkin seed protein blend provides 20 grams of plant protein per serving. The best part is that it’s also easily digestible and non-bloating, so even if you eat heavy foods, Core Strength won’t contribute to the bloating like some other proteins can.
The Takeaway: Enjoy Your Vacation
Remember that it’s okay to shorten your workout. Working out while traveling is about staying on track, but don’t make yourself feel guilty if you can’t stick to the exact schedule at home. These strength training exercises are designed to do more in less time, giving you more time to spend with loved ones.
Incorporating travel-friendly strength-training workouts into your routine allows you to maintain your fitness goals without missing a beat, even when you’re on the move. By choosing adaptable, effective exercises that don’t require any equipment, you can stay consistent with your strength training, no matter where you’re going. Keep your workouts stress-free by focusing on balance and consistency over perfection—and remember to fuel your body with the nutrients it needs to support your workout. Be prepared and pack our Core Strength Protein Powder so you always have a high-protein option with you while traveling. So, enjoy your vacation, holiday season, or any other excuse to travel and enjoy the journey while prioritizing your fitness.
