Last updated on January 18th, 2025

During your travels, you do not have to compromise your fitness. Travel-friendly exercises and workouts will help ensure that you remain consistent in your progress towards your fitness goals. Skipping workouts during travels may make you feel grumpy and you may lose your momentum.

While traveling, the best exercises are calisthenics. These exercises need no equipment and rely only on the weight of the human body to provide resistance. Calisthenics are included in strength training. Since not much space is required for performing these exercises, you can do these anywhere, including your hotel room and picturesque locations.

Pushups

Perform regular or modified pushups depending on your abilities and fitness level. Pushups are beneficial for your chest, abdominal muscles, arms, and legs. This basic type of exercise can not only help you burn calories but it can also enhance your posture, balance, and flexibility. Try incline pushup, which is an elevated form of the regular pushup. It is a form of isometric exercise effective for maintaining strength and enhancing stabilization.

Planks

This exercise requires you to assume a pushup-like position and bear your body weight for as long as you can. It is a form of isometric exercise effective for maintaining strength and enhancing stabilization. The forearm plank is the most common and popular form of this exercise. Challenge yourself with plank variations such as side plank, walking plank, plank jack, mountain climber, and plank row. If you wish to include plank row in your workout while traveling, consider carrying water-filled dumbbells with you. 

Russian Twists

Use this exercise to enhance your core strength. It seems quite simple, but it requires stability and effort. Sit on the floor with your heels touching the floor, but your toes facing up. You can float your feet in the air to level up the move. Lean back so that your back forms a 45-degree angle with the floor. Raise your arms and clasp your hands together in front of you. Twist from one side to the other and count this as one repetition. You can do this exercise with a weight or compact item.

Crunches

This is a classic exercise for training your abdominal muscles. Lie on your back with your knees bent and your feet hip-width apart. Cross your arms over your chest. Lift your upper body off the floor using your core. Ensure that the movement is coming from your core and not your head or neck to avoid injuries. Return to the starting position and repeat. The movements while performing crunches should be slow and controlled instead of rapid. You can level up with bicycle crunches.

Squats

The basic version of squats involves lowering the hips from a standing position and then standing back up again. Ensure that your knees are not caving in when you perform squats. Your knees need to stay in line with your feet. Squats strengthen the back and leg muscles and promote weight loss. Include squat variations such as wall squats, goblet squats, and lateral squats. For an advanced form, try pistol squats.

Step-ups

For this exercise, all you need is an elevated surface. When you go out, you can perform step-ups on a sidewalk or stairs. Step up onto the elevated surface with one foot, and then bring the other foot up to meet the first one. Then return to the starting position. Beginners should do 8-10 reps per set and 2-3 sets per leg. This is a simple but perfect exercise for the lower body. Increase the difficulty level by holding weights in your hand or using a higher surface. Stepups will help improve balance, proprioception, and the symmetry of your leg muscles. 

Side Skaters

To perform side skaters, begin by jumping to one side, landing on one leg, and bringing the other one up behind you. For instance, if you start by jumping to your left, land on your left leg and lift your right one behind you. Simultaneously bring your right arm in front of your body. Then jump to the right side, and lift your left leg and left arm in a similar manner. This is one repetition. This exercise mimics the actions of a speed skater. It is a plyometric exercise that targets your core, hamstrings, thighs, and glutes. And the best part is that you can do it just about anywhere. 

Lunges

For lunges, start by standing in a split stance (one leg 2-3 feet in front of the other). Lower your body by bending your knees but keeping the torso straight. The back knee should be slightly above the ground. Return to starting position. Repeat and alternate. Lunges strengthen the muscles in the lower body and are especially helpful for the joints. During travels, you might have to sit for extended periods, and a few lunges can counteract the effects (such as stiffness).

Crunches

Even during your travels, you can keep your core in shape with crunches. Lie down on the floor with your feet hip-width apart and bent at the knees. Cross your arms across your chest. Exhale as you lift your upper body using your core and inhale as you lower yourself back to the starting position. Make sure that the movement comes just from the core and not from your head or neck. 

Burpees

Start by standing with your feet shoulder-width apart. Lower your body into a squat, then put your hands in front of you on the floor, and jump your feet back. Perform a pushup, then jump your feet back, just outside your hands. Jump up with your hands raised and land on your feet. This is one rep. Immediately start with the next rep. Burpees will increase your power, agility, and cardiovascular fitness.

Wrapping Up

Apart from these exercises, you can perform yoga or pilates during your travels. Public parks may have fitness equipment installed, so you can make use of those. If you intend to use the hotel gyms, then check out the timings before you book. Instead of making use of transportation to reach tourist spots, walk when you go sightseeing. Try the local food, but watch your portion sizes. Boost the effects of your workouts with the best pre-workout supplements. Exercising on your travels is great for your physical as well as mental health.