Staying Fit When You’re Travelling

Going on holiday or doing some travelling is generally used as a time to kick back, relax and recover from the mental and physical stress that life places on us. While most of us will take this time to relax and put working out on the back burner, there are some crazy individuals that will never miss a workout and will find a way to train no matter where they are.

If you’re one of these insane people that simply can’t unwind and enjoy the break, there are plenty of ways to keep fit on the road. While missing a week or two isn’t the end of the world, some people are on longer trips and won’t be near a gym for quite some time. In the interest of keeping them happy, we’ll look at some of the best ways to keep fit when travelling.


Cardio Workouts for Travellers

Probably the most simple solution, but if there’s ground beneath your feet then you can go for a run anywhere at any time. If there’s room in your suitcase, pack your running shoes and ask the locals about good places to go.

If you’re at the coast, go for a run on the beach. If you’re in the city, find the local park and run a few laps. If you’re looking to keep on top of your cardio fitness, running is the perfect workout for travellers.

Many tourist destinations offer bike rental, so if you’re looking to mix it up why not hire a bike for a few hours and go exploring? You’ll get a good workout, see some new places and understand the genuine terror involved in road cycling in a foreign country. It’s a winner all round.

If your hotel has a pool or if you’re close to the ocean then swimming is another great option for a cardio workout. Just be sensible with this – if you’re not a strong swimmer, don’t swim in the ocean. Also, check out for sharks in the area. Swimming is immeasurably more difficult if a shark takes your arm.

If you’re short on time and equipment, then a quick Tabata workout will get your heart rate up and burn a ton of calories in a fairly short period of time. It’s a level up from high-intensity interval training, and involves trying to get as many reps as possible in 20 seconds before taking a 10-second break in between. Repeat for the target number of exercises, typically 4 exercises repeated once for a total of 8 sets. A sample bodyweight Tabata workout would be:

  1. Burpees
  2. Bodyweight Squats
  3. Push-Ups
  4. Alternating Lunges


Repeat the circuit once – chances are you won’t have much left in the tank after 4 minutes, so it’s a great way to get a workout in a very short space of time.

Strength Training for Travellers

Obviously you’ll no be able to carry a barbell and plates around with you (unless you can afford a ridiculous amount of baggage expenses at the airport) so you’ll be relying on bodyweight movements for the most part.

While not ideal in terms of adding resistance, there are enough variations on most bodyweight exercises to provide a challenging workout no matter what your strength levels are.

Rather that reinvent the wheel, you’ll find plenty of progressions on the below image from It’ll highlight the right progressions for your strength levels, and there should be enough there to keep all but the most advanced busy for quite some time.

bodyweight workout

As you can see, it’s pretty easy to find a way to workout when you’re travelling. Just bear in mind that short breaks can actually be useful to the body, giving you a chance to recover and prepare you to go back to it when you’re home. Try not to go too heavy on the local food and wine, enjoy the break and be ready to work hard when you’re done!


  • Updated May 26, 2020
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