The Best Equipment and Exercises for Staying Fit While Travelling

Traveling—whether for holiday or business—can disrupt your fitness routine. Limited space, time, and access to gyms can make it challenging to stay active. However, with the right portable equipment and bodyweight exercises, you can maintain your fitness anywhere. Here’s a guide to staying fit on the go, complete with trainer-recommended tools and exercises.

Portable Fitness Equipment for Travel

Packing light doesn’t mean leaving your fitness routine behind. These compact, versatile items are perfect for workouts on the move:

1. Resistance Bands

   • Lightweight and easy to pack, resistance bands provide full-body workout options.

   • Use them for strength training, stretching, and mobility exercises.

2. Jump Rope

   • A jump rope is excellent for quick cardio sessions that can be done anywhere.

   • It’s compact and can easily fit into any suitcase.

3. Portable Suspension Trainer (e.g., TRX)

   • Suspension trainers attach to doors or sturdy structures, allowing you to perform a range of strength and stability exercises.

   • They’re compact and provide a full-body workout.

4. Travel Yoga Mat

   • A lightweight, foldable yoga mat provides a comfortable surface for stretching, yoga, or core exercises.

5. Hotel Gyms

   • If your hotel has a gym or there's a gym nearby your accommodation, you should use it.

   
   

   

   
   

Best Exercises for Travelling

Even without equipment, bodyweight exercises can provide an effective workout. Here are some adaptable routines:

Strength Training

1. Push-Ups

   • Target your chest, shoulders, and triceps.

   • Variations: Standard, incline (using a bench or bed), or diamond push-ups for triceps.

2. Bodyweight Squats

   • Strengthen your legs and glutes.

   • Variations: Add a jump for explosive power or use a mini band for extra resistance.

3. Lunges

   • Work your quads, hamstrings, and glutes.

   • Variations: Walking lunges, reverse lunges, or lateral lunges.

4. Plank Variations

   • Build core strength and stability.

   • Variations: Side planks, shoulder taps, or plank-to-push-ups.

Cardio

1. Jumping Jacks

   • A simple, full-body cardio move that requires no equipment.

2. High Knees

   • Boost your heart rate and improve lower-body strength.

3. Burpees

   • Combine strength and cardio in one powerful move.

4. Mountain Climbers

   • Target your core while getting your heart rate up.

Stretching and Mobility

1. Cat-Cow Stretch

   • Loosen up your spine, especially after sitting for long periods.

2. Seated Forward Fold

   • Stretch your hamstrings and lower back.

3. Hip Flexor Stretch

   • Release tension from prolonged sitting.

4. Downward Dog to Cobra Stretch

   • A dynamic stretch that targets your entire body.

   
   

Sample Travel Workout Routine

Here’s a quick, effective workout you can do in 20 minutes:

Warm-Up (3-5 minutes):	Circuit (Repeat 3 rounds):	Cool Down (5 minutes):
Jump rope, light jog, or dynamic stretches	15 squats 10 push-ups 20 mountain climbers (each leg) 15 crunches	Stretching or walking

Tips for Staying Consistent

1. Plan Ahead: Research your accommodation to check if there’s a gym or enough space for your routine.

2. Be Flexible: If your schedule is tight, opt for shorter, high-intensity workouts.

3. Use Your Environment: Utilise furniture, like chairs for tricep dips or beds for incline push-ups.

4. Prioritise Recovery: Stay hydrated, stretch regularly, and get adequate rest to balance travel stress.

   
   

Conclusion

Staying active while traveling doesn’t have to be complicated. With a few portable tools and bodyweight exercises, you can maintain your fitness routine wherever you are. The key is to stay flexible, keep it simple, and make movement a priority during your trip. Whether you’re on a relaxing holiday or a busy business trip, these trainer-approved tips will help you stay on track.