Exercise Tips While Traveling, Plus a 20-Minute Workout

Whether traveling for pleasure or on a quick business trip, if you’re like me, you likely packed workout clothes with the full intention of working out every day. Then, by days 2-3 of vacation, you’re wondering where the time went.  Trust me, I’ve been there, too. Rather than use the, I’m on vacation, or I’ve been traveling and too busy excuse, focus on how to fit in some time for exercise. One tip to stay successful with your health and fitness goals is to stay consistent; this mindset may help you not let a few days away derail your routine.  

How Can You Stay on Track When You’re Away From Home?

Two words: Movement and Circulation. 

Even just a little bit can help. You may have limited time and space, but your exercises should be comfortable, accessible, and low maintenance. 

Try to remember that your healthy lifestyle is not a switch you can turn off and on.  For example, try to avoid, “I’m doing a workout/ I’m on a break.”  Your decision to do something or not is already made… regardless of if you’re traveling or not. Your switch is on, you’re just adjusting your routine and using the dimmer. Put in the work while you’re away, just modify your efforts as needed.

Below are some tips, movements, and a workout to try while traveling to help keep you feeling good inside and out!

7 Workout Tips for Traveling:

1. Utilize compound movements that use multiple joints and muscles, allowing for more work in a shorter period of time.
2. Consider one push move, one pull move, and one lower body move (push-up, row, lunge) for a well-rounded circuit.
3. Aim for 10 reps or higher, attempting to work at or near failure.
4. Always exhale on the hardest part of the exercise to bring more oxygen to your muscles.
5. If you’re short on time, take less rest (30-60 sec max at the end of a circuit).  This will fatigue your muscles quicker.
6. Don’t forget to squeeze in a little 5-minute warm-up. (Even if it’s just a few extra sets of an easier exercise variation until you’re feeling ready)  
7. Something is better than nothing!

8 On-The-Go Exercises to Keep in Mind While Traveling:

1. Squat

Squats strengthen your core and your booty, and they are a high-calorie burn activity. They help reduce the risk of injury, especially around your knees and ankles.

How:

• Begin with your feet slightly wider than the hip-width distance apart. 
• Start to bend your knees, keeping your thighs parallel to the floor, sitting your hips back as if you’re reaching to sit in a chair behind you.
• Keep your chest up, chin up, and shoulders back, making sure your knees stay behind your toes.
• Exhale as you stand back up and squeeze your bum.
• To progress the squat, try bringing your arms shoulder height, behind your head, above your head, or add in weight.

2. Push-Ups

Push-ups help improve flexibility, balance, and posture (which is always needed especially when traveling!) They help protect your shoulders and lower back from injuries as well.

How:

• Next to your bed, wall, or chair, keep your feet on the ground and place your hands on the elevated surface directly under your shoulders.
• Keeping your elbows tucked in at your sides, exhale as you push to the top of the movement, attempting to keep your spine straight without sticking out your bum.
• Inhale as you release back to the starting position.
• To progress the push-up, come to the floor on your knees or go on your toes parallel to the floor.

3. Walking Lunges

Walking lunges increase your heart rate, promote circulation, and stretch/strengthen the hips and legs. 

How:

• Begin by standing straight with your feet hip-width distance apart and your hands on your hips
• Make sure you have a clear, even path ahead of you. Think of walking lunches as exaggerated walking.
• Inhale. As you exhale, take a big step forward with one foot, lowering your body until both knees form a 90° angle. Your back knee should lower almost to the ground. Use your core to stay balanced and centered in your hips and legs to perform the movement.
• Return to standing by driving through the heel of the front leg and pushing off the ground with the back foot until the back leg comes forward and the front leg becomes the back leg.
• Continue this pattern until you’ve completed 10 lunges on each leg

4. Rows

Rows improve strength in your upper and lower back, shoulders, lats, glutes, and hamstrings. They build lean muscles, helping to burn more calories throughout the day… a win-win when on the go.

How:

• Bend your knees slightly in a semi-lunge position
• Lean forward by bending at the waist, keeping your back straight
• Keep your elbow tucked into your side, pull the weight/bag/suitcase towards your chest, squeezing your back muscles.
• Slowly lower to the starting position.

5. Planks

Planks target multiple large muscle groups in the body efficiently and effectively… shoulders, arms, core, and hips.  And they require very little time and space!

How:

• Begin with your stomach on the floor
• Using your hands and the balls of your feet, lift your body off the ground and form a straight line from your shoulders to your heels. Keep your forearms parallel on the ground, your shoulder blades down, your navel pulled in gently towards your spine to engage your core, and your hips and quads activated. Make sure your neck stays long and relaxed and that your back does not arch.
• Hold and breathe through the plank for 15-60 seconds, whichever you can maintain without losing your form

6. Reverse Crunch

Reverse crunches target below the belly button, AKA your gut area.  They are a lot less stressful on your back than regular crunches.

How:

• Keeping your knees at a 90° angle, raise your feet off the ground and place your knees right above your hips.
• Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor.  Hold for 1-2 seconds in this position and slowly lower your legs back to the starting position, tapping your heels to the ground, and repeat.

7. Jumping Jacks

Jacks help increase blood circulation all over your body.  They burn calories, increase your heart rate and improve muscular strength and endurance.

How:

• Stand upright with your legs together, arms at your sides
• Bend your knees slightly and jump into the air
• As you jump, spread your legs to be shoulder-width apart. Stretch your arms out and over your head
• Jump back to the starting position and repeat

8. BONUS STRETCH Move… Down Dog

Stretching and breathing exercises can help relieve tension, tightness, and stress while traveling.  The downward dog stretch in particular, can help release tension in the lower back, hammies, neck, and shoulders (especially after traveling). This move may also improve bone strength in your arms, wrists, and hands while lengthening the muscles in the back of the legs.

How:

• Begin by standing tall with your feet hip-width distance apart 
• Hinge forward at your hips and place your palms on the floor next to each foot, bending your knees as much as you need.
• Inhale as you gently step your feet backward, keeping your spine straight and your core engaged. Exhale as you shift your hips back, pushing your hips toward the ceiling while keeping your elbows straight and neck long. You should be fully supported by your palms and feet on the ground.
• Let your heels sink toward the floor, lengthening the back of your legs as you cycle through several inhales and exhales in this position. 

20-MINUTE TRAVEL WORKOUT:
7 Exercises; 3 Rounds
Level: Beginner to Intermediate
Optional Equipment:
1. Weights (backpack or suitcase would work as well)
2. Chair (bed, desk or wall would also work) 

The Workout:
20 squats
10 push-ups 
20 walking lunges
10 single arm rows (each arm)
15-60 sec low plank
10 reverse crunches
30 jumping jacks

Rest *try to only rest at the end of each round for a maximum of 60 seconds*

Repeat two more times 

The Bottom Line

No matter what you decide to do while traveling, be sure to incorporate movement and circulation in some form regularly. And just breathe!

Remember to move your body in different planes of motion to increase your heart rate: forward/backward, overhead reaching/lengthening, twisting/rotating.  Focusing on your breath while completing your exercises can help reduce the stress and anxiety of traveling while increasing oxygen levels in your blood!

Being away from home for any amount of time can take a toll on both the mind and the body.  Try not to turn “off” when away, but instead adjust the setting. The exercises you decide to choose matter.. whether it’s these exercises or not, have fun!

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. This workout is merely a suggestion and should be adjusted to fit your individual needs and goals.