Training

Fit On The Go | Travel Workout Tips

Fit On The Go | Travel Workout Tips

Do you travel often? Perhaps at the weekend or for business, and find it hard to maintain your fitness regimen or to remain active at all while away? These are the times when most of us will put our diets or exercise on hold because we tell ourselves, “I don’t have the time” or “I don’t have access to a gym.”

Throughout human history some of our greatest inventions came during our most trying times. A hotel with no gym may not be as challenging as putting a man on the moon, but that should not deter you from using ingenuity to get a workout in!

Any time you travel all you really need to get in a good full body exercise are four items:

  1. Your Body
  2. Towels
  3. Suitcase
  4. Stairs

Bodyweight Exercises

Bodyweight exercises may not feel as intense as squatting 300 pounds but with less weight you can hammer out reps for speed, do intervals, keep rest periods shorter, and have the freedom do these anywhere.

travel workout

Push-ups, squats, lunges, jumping jacks, glute bridges, hip thrusts, these are your powerhouse exercises to hammer out in your hotel room. For even more of a challenge, try single leg variations of these or 1.5 rep variations as well.


Towel Exercises

If you stay in a hotel, typically you have more towels than you need. Towels can be used for rows or hamstring curls. A bath towel can be hung over a closed door (towel goes over the door then you shut it) and used like a suspension trainer for rows. You can also lay your heels on a towel of your bathroom floor and perform towel hamstring curls.

travel workout


Suitcase Exercises

Unless you travel with only the clothes you are wearing, most of us will have take a small suitcase to our destination. That small handle on the side of your luggage is an excellent tool for you to hammer out some weighted rows when you don’t have dumbbells.

Most suitcases will weigh around 8 pounds and if you have it stuffed with your clothes it can double or even triple in weight. This means you have anywhere from a 16-25 pound dumbbell in your hotel room!

travel workout

You can also use that carry-on luggage as added weight for squats. Wrap your arms around the suitcase and hold it against your chest and perform squats with it! It may be a little larger than a dumbbell but it’s close enough to a goblet squat in execution.


Stair Exercises

The final item you need to burn calories while on the road are stairs. Unless you stay in a one bedroom Airbnb, most hotels will have a second floor. This means at least 15-20 stairs you can use to ignite your metabolism or your quads, glutes, and hamstrings.

travel workout

Easiest option with stairs: run up them. Pretty much a no brainer there, but you can also use the stairs to perform incline push-ups, decline push-ups, carry your luggage up and down for some weighted carries, or look like a crazy person and do lateral step-ups as you ascend to the second floor.


Take-Home Message

Absolutely everyone needs a holiday or vacation from time to time. You don’t have to sacrifice your fitness regimen either by skipping your workouts. There are hundreds of tools around you that you can use to burn a few extra calories while you stay at a hotel.

Next time you travel, use these tools without spending a dime on a temporary gym membership.



Myprotein

Myprotein

Writer and expert


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