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November 8, 2022  |  Sports & Fitness

These 6 workouts are best when you're traveling

When traveling, you can’t follow your daily schedule as you would back home, but your workout routine can still thrive. There are plenty of activities you can do in the comfort of your hotel room or outdoors.

The U.S. Department of Health and Human Services recommends between 150 and 300 minutes of moderate exercise weekly to optimize your health. With just a few minutes a day dedicated to your health, you're preventing potential future health risks. Keeping up with your workout regimen is easy with these six travel-friendly exercises.

Workouts to build muscle

Muscle-building exercises without equipment

Even while traveling, you can continue your muscle-building journey without any equipment. Using your own body weight as a tool is going to be the key component of this workout. Exercises like pushups, squats, abductor and adductor bilateral lunges and any set of core crunches are going to be your best choices. These are basic training maneuvers and do not require any expert training knowledge.

Push yourself through repetition and consider repeating your combination of these exercises three times. These particular exercises should be met with a hearty stretch routine before and after your conditioning.

Muscle-building exercises with equipment

Resistance bands are some of the most convenient and compact pieces of equipment to use in your travel workout routine. Primarily used for arms, back, legs and glutes, resistance bands can substitute for weights and heavy gym machines. Place a resistance band around your legs and above your knees. Then, crouch walk side to side to work your glutes, hamstrings and quads. 

You can also take a resistance band in either hand, extend your arms outward from your chest and pull laterally in opposite directions. This will work your pectorals and build new strength in your chest. 

Muscle-building workouts will certainly push you and can feel exhausting afterward, so make sure you prioritize your recovery as much as your workout. Opt for a hot shower to loosen tense muscles or have a high-protein smoothie or shake to restore and build new muscle.

Workouts for weight loss

Cardio without equipment

If you are physically able to participate in cardio exercises, do so, as they are the foundation of weight loss workouts. Anything to keep your blood pumping is going to keep your heart rate in a fat-burning zone. Tracking your target heart rate during cardio is essential, as it tells you how your body is burning fat. A good rule of thumb is exercising 70% of your maximum heart rate to maintain a sustainable heart rate.

Burpees, jumping jacks, high-knee running or just simply going for a jog around your temporary travel housing is going to keep you active and well. Building endurance will keep you on track to beating your personal records and achieving your physical goals.

Cardio with equipment

Having a piece of equipment is another way to enjoy cardio exercises. Opt for something you can take on the go and incorporate something you enjoy. Jump ropes, for example, are a basic tool that can be used in your cardio routine. Additionally, if you have access to a pool, a pair of goggles can make swimming laps flow with more ease. A comfortable pair of sneakers is the most necessary element to a successful cardio session, so make sure to pack your favorites.

Workouts for mind and body


No mat is necessary to enjoy the benefits of practicing yoga. Take any space you have available that can support your movements and begin your flow. Yoga classes and tutorials of varying levels are often available for free online.

Yoga flows challenge your body and your mind, utilizing balance, meditation and breathing techniques. It is also an opportunity to stretch your muscles after a long day of traveling, so consider practicing at the start of your day or to close your evening.


Pilates exercises largely do not require any equipment. It imitates yoga in terms of its focus on core-building and increasing flexibility. It tones all areas of the body when performed correctly over a series of sessions. Just like yoga, it trains your mind and uses meditation at some points to reset and rejuvenate your head space. Classes and tutorials are accessible all over the internet, so you will be able to find an instructor or flow that suits you best.


Q: Does equipment make a difference in the quality of a workout?

A. While equipment can certainly aid you in your workout, the quality of a workout comes from correctly performing each repetition of each exercise. A squat conducted with the correct form will have the same value as a squat on a machine.

Q. Do I need to warm up before a workout?

A. Workouts should always be preceded by a stretch or a warmup of some kind. This will prevent injury from occurring during your exercises and will optimize your performance during the workout.

Suggested equipment for workouts while traveling

DEGOL Skipping Rope with Ball Bearings

With memory foam handles and a compact shape, this jump rope can be used to enhance your cardio workout routine.

Where to buy: Sold by Amazon


Fit Simplify Resistance Loop Exercise Bands

This set of resistance bands includes five different resistance levels that can be used for various exercises or to build strength and graduate to the next level after training. Additionally, a travel bag keeps your set organized and protected for on-the-go usage.

Where to buy: Sold by Amazon


Primasole Folding Yoga Travel Pilates Mat

Elevate your yoga or Pilates flow with this travel workout mat. This mat can be folded into a small square, allowing you to throw it in a tote bag or suitcase. 

Where to buy: Sold by Amazon


TOBA Swimming Goggles

If your travel itinerary includes lodging with a swimming pool, these goggles can make your laps sustainable and safe. Featuring polarized and anti-fog lenses, these goggles will protect your eyes from UV damage and harsh chemicals in the pool.

Where to buy: Sold by Amazon


Wise Owl Outfitters Beach Towel and Yoga Towel

A multipurpose towel such as this one will ensure that wherever you are, sweat, sand and water will wick gently off your skin. Made of microfiber and available in three colors, it's an accessory that can soothe during your workout.

Where to buy: Sold by Amazon


TRX GO Bundle

A more luxurious option for the gym-lovers, this set of TRX equipment has all of the essentials such as a portable suspension strap mount, water bottle and four resistance bands. The bundle also offers access to the TRX app and provides workout regimens to follow and enjoy.

Where to buy: Sold by Amazon

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