Keeping 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 workouts are the best solution for those who want to stay in shape without needing access to a gym and equipment to get the job done.
We break down simple, easy, and effective ways to prioritize fitness during this crazy holiday season, focusing on strength with a no-fuss approach. Here’s how you can keep your workout game going wherever you travel.
What to Look for in a Travel-Friendly Strength Training Workout
When you’re away from the comfort of your home or gym, it can be frustrating trying to keep your workouts on track and feeling like you’re working up a sweat. CPT and its founder Mighty FitAndrea Lepcio, says that once you start seeing results from your workout routine, you shouldn’t break it. “Habit formation takes effort. once you get into the habit, you want to support it,” he says. With that said, there are a few things you can look for in exercises to maximize your travel workouts.
Space-friendly workouts
When you travel, whether you’re in a small hotel room or staying with your family in a cramped house, you may find that space is limited. Choose exercises that can be done in small spaces and, if necessary, modify the exercises to make them stationary (eg walking squats to basic bodyweight squats).
Convenient and customizable
Comfort is a top priority when working out while traveling. In addition to modifying exercises for small spaces, you can adjust your routine to match your fitness levels and energy. Your training 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 effectively.
Short workouts
Vacations, business trips, and family vacations often come with busy schedules and leave little room for your usual routine. Building a strength workout using high-intensity strength training gives you the same benefits of longer workouts, but in less time, without cutting into your day.
No equipment required
One of the biggest downsides to trying to maintain your strength training routine while traveling is not having the equipment with you. However, research shows that 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 carrying heavy luggage.
Bodyweight Moves: The Ultimate Travel-Friendly Strength-Training Exercises
Taking the hassle of equipment off your list and using your body weight is the perfect strength training workout to use while traveling. Using the body as resistance allows the body to work multiple muscle groups at once, improving strength, endurance and flexibility.
Benefits of body weight exercises
Ease
We can’t praise the simplicity and ease 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 is always an opportunity to improve your health.
The last thing Lepcio needs to worry about when going on vacation is space. “I can do bodyweight exercises in a space the size of a yoga mat,” he says. “I, most of the time, don’t bother to bring a mat. I can work on carpet or wooden floor. Even if my vacation consisted of hitting my stride, it’s vital that I keep up my strength training. Fortunately, you can work all of your muscles through bodyweight exercises.”
Builds Muscle
Bodyweight exercises are extremely effective for resistance training and essential for building and maintaining muscle mass. Movements like squats, push-ups and lunges all use body weight and resistance to strengthen and tone the muscles.
Functional training
Because body weight exercises involve several muscle groups at onceoften called “functional” exercises. These exercises work on the strength of the body as a whole, allowing you to lift, bend, balance and move more easily overall.
Easily customizable
Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises can be modified to suit your level. For example, if push-ups are too difficult, you can change them and do them on your knees. Also, if you find normal squats with weight too difficult or have knee problems, you can modify it and do a shallow squat. These are easier and take a lot of pressure off your knees.
Strength-focused bodyweight exercises
Here are some bodyweight strength exercises to include in your travel routine. Aim for at least three sets of 8-12 reps if you’re trying to build muscle.
Occupations
Muscles worked: Quads, glutes, glutes
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body as if you were sitting in a chair, keeping your chest up.
- Push through your heels to stand (don’t let your knees give way as you come up).
Lunges
Muscles worked: Glutes, Hams, Calves, Quads
- Stand with your feet together.
- Step one foot forward, lowering your back knee toward the ground.
- Push 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).
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 running.
Push-Ups
Muscles worked: Chest, shoulders, triceps, core
- Start in a plank with your hands aligned directly under your shoulders.
- Lower yourself until your chest almost touches the floor, then push back up.
- Modifications: If you can’t do a regular push-up, adapt it to do a knee push-up.
Dumbbell Row (Use luggage as your dumbbell)
Muscles worked: Shoulders, Back
- Place both left knee and hand on a surface (approximate bench height) for support.
- Stand with your feet shoulder-width apart and bend down until your back is almost parallel to the floor
- With your luggage in your non-supporting hand, starting with your arm outstretched, pull your elbow back to mimic rowing.
- Squeeze your shoulder blades together as you pull.
- Do one set, then do the same on the other side, switching arms and legs.
Tricep dips
Muscles worked: Arms, shoulders, chest, back
- Sit on a firm surface with your hands placed on either side of your buttocks and your palm resting on the surface.
- With your legs straight in front of you, lower your body by bending your elbows until your hands are parallel to the floor.
- Then push back up, using only your arms to stand up, and repeat.
Buttock Bridge
Muscles worked: Hamstrings, Buttocks, Calves
- Lie on your back with your knees bent (make sure your lower back is pressed into the floor)
- Lift your hips by pushing through your heels until your body forms a straight line from shoulders to knees.
- Squeeze the buttocks and slowly lower the back down. Repeat.
Here are some other strength exercises Lepcio suggests you can do using body weight:
- Cat-cow
- Bird dog
- Plank
- Wall Sit
- Wood chippers
Helpful tips for maintaining 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 clothes and some comfortable shoes to make exercise easier. Having the right gear on hand can make all the difference in staying active and comfortable in your workouts.
Warming up and cooling down before training
Even if you don’t have time, you should never skip your warm-up or cool-down. These few (often overlooked) minutes are vital for a healthy heart rate and blood pressure, relieving muscle soreness and preventing injury. Try simple movements like arm circles, light jogging in place, and dynamic stretches that will benefit you during your workout and beyond.
Stay hydrated and eat balanced meals
Indulging is often a part of vacation (especially during the holiday season) and should be enjoyed guilt-free. However, it is also important to maintain a balance. Overloading on sugar or salt can make you feel sluggish and less motivated to exercise. Keeping your protein intake up, for example, can help keep you full, prevent mindless snacking, and benefit your workouts. HUM’s Core Strength Protein Powder is a perfect (and convenient) choice for those who are busy and on the go. The pea, hemp and pumpkin seed protein blend provides 20 grams of plant-based protein per serving. The best part is that it’s also easily digestible and non-bloating, so even if you’re eating heavy meals, Core Strength won’t contribute to bloating like some other proteins.
The Takeaway: Enjoy your vacation
Remember that it’s okay to cut your workout short. Working out while traveling is all about staying on track, but don’t make yourself feel guilty if you can’t stick to the exact schedule at home. These strengthening exercises are designed to do more in less time, giving you more time to spend with your loved ones.
Incorporating travel-friendly strength workouts into your routine allows you to maintain your fitness goals without missing a beat, even when you’re on the go. By choosing adaptive, effective exercises that don’t require equipment, you can stay consistent with your strength training no matter where you go. 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. Prepare and pack Core Strength Protein Powder so you always have a high protein option with you when you travel. So, enjoy your vacation, holiday season or any other excuse to travel and enjoy the trip by prioritizing your fitness.
