Finding time to fit in a workout can be challenging when traveling. But you know staying active is essential. This is not for your physical health but for your mental health too. That’s why we’ve put together a list of 3 travel workouts you can do anywhere, anytime.
From cardio to strength training, there’s a workout for everyone. And the best part is, you don’t need any equipment to do them. All you need is your body weight. So what are you waiting for? Get moving with these travel workouts and stay fit on the go.
1. Cardio Workouts
Cardio workouts are a great way to stay in shape while traveling. They can be done in your hotel room, in a park, or even in an airport. The best part is that they don’t need any specialized gear.
There are different cardio workouts. Some of the most popular are running, walking, cycling, and HIIT. Choose the one that suits your health conditions. These activities are relatively easy to do and don’t require much space. And, if you’re traveling with a friend or family member, you can even turn your cardio workout into a fun competition.
Another great way to do cardio while traveling is to take advantage of your hotel’s fitness center. If your hotel has a pool, you can also use that for a great workout. You can do many exercises in the water that will get your heart pumping.
If you’re not staying at a hotel with a fitness center or pool, you can still get in a good cardio workout by going for a run. Look for stairs to climb for an added workout.
So, pack your sneakers and some workout clothes the next time you plan a trip. And, if you need some inspiration, plenty of great cardio workout videos and apps are available.
2. Full Body Workout
There are many different ways to stay in shape while traveling. But one of the most effective methods is to do full body workouts using only your body weight.
A full-body workout consists of different exercises you can do to work all the major muscle groups in your body. And the best part is, you don’t need any special equipment to do them. You only need the knowledge and guidance to do your workouts correctly, to gain maximum benefits.
There are also virtual gyms available to help you carry out your full body workout successfully. Professional guidance can take you a long way in curating the best weekly workout plan for you. Workouts can be for either weight loss or muscle gain. A professional will help you find which type of workout you should pick to achieve your fitness goals.
Here are a few of the best full-body travel workouts:
Planking is a great full body workout that is ideal for travelers. They exercise all of your body’s major muscle groups. This includes your abs, chest, back, and legs. They also assist in enhancing your balance and posture.
There are several ways to do a plank. The most common is to get into a push-up position.
You do this with your elbows and forearms on the ground instead of your hands. Your toes should be on the ground, also. Keep your back straight, and your core engaged the whole time. Hold this position from 30 seconds to 2 minutes, depending on your fitness level.
Another way to do a plank is to start in a low position. Do this with your elbows and forearms on the ground and your feet on a chair or bench. Again, keep your back straight and your core engaged.
Image Credits: Pexels
You can also do a side plank. This is where you start in a plank position with your feet together and one forearm on the ground. Then, raise your hips, so your body forms a straight line from your head to your feet. Again, keep your core engaged throughout the exercise to maintain good form. For as long as you can, maintain this posture.
So if you’re looking for a workout that you can do anywhere, anytime, give the plank a try. You’ll be amazed at how much of full-body training it is.
While many think of push-ups as a chest exercise, they work your entire upper body. This includes your shoulders, triceps, and core. They are also a great full-body workout for travelers. Push-ups are easy to do and don’t require any equipment. Plus, there are many ways to do push-ups, so you can find a style that works best for you.
With your feet together and your hands on the ground, begin in a plank posture. Push back to the starting position after lowering yourself until your chest is level with the floor.
With your hands wider than shoulder-width apart, begin in the plank posture. After lowering yourself until your chest contacts the ground, push yourself back to the beginning posture.
Start in a plank position with your hands close together and your feet shoulder-width apart. After lowering yourself until your chest contacts the ground, push yourself back to the beginning posture. You can make this exercise easier by placing your hands on an elevated surface, such as a box or a bench.
Sit-ups are often considered a great abdominal workout but can benefit the whole body. Sit-ups tone the muscles and improve flexibility as a full-body workout. For travelers, sit-ups can be a great way to stay in shape while on the go.
Here are a few tips on how to get the most out of your sit-ups:
- Maintain a straight back and an upturned chin.
- Use slow, controlled movements.
- Breathe deeply throughout the exercise.
- Focus on contracting the muscles in your abdomen and back.
Try adding a few sit-ups to your daily routine and see how they benefit your whole body.
Lunges are a great full-body workout for travelers. This exercise tones your legs, butt, and core. They can also aid in enhancing your coordination and balance.
And best of all, lunges are easy to do and don’t require special equipment or training. In addition, there are different types of lunges, such as forward lunges, backward lunges, and side lunges.
Forward lunges are the most basic type of lunge. To make a forward lunge:
- Start by standing with your feet together.
- Step forward with one leg, and lower your body until your front knee is at 90 degrees and your back knee is almost touching the floor.
- With the second leg, repeat the movement while rising to the starting position.
Backward lunges are similar to forward lunges, but you step backward instead of forward. To make a back lunge, start by standing with your feet together. Then, step backward with one leg, and bend your knees until both legs are at a 90-degree angle.
Ensure your front knee doesn’t go past your toes and keep your shoulders and hips square. Afterward, return to your starting position and do it again with your other leg.
Image Credits: Pexels
Start by standing with your feet hip-width apart to make a side lunge. Next, take a big step to the side with your right foot and lower your body into a lunge. Your left leg should be straight, and your right knee should be at a 90-degree angle. To get back to the beginning, push off your right foot.
If you’re looking for a simple yet effective workout on the go, lunges are a great option.
Squats are a type of strength training exercise that works the muscles in your lower body. This includes your hips, glutes, quads, and hamstrings. They’re often considered leg exercises, but they can also work your core and upper body when done correctly.
The benefits of squats make them an excellent exercise for travelers. They’re a full-body workout that doesn’t require any equipment. And, since they’re a weight-bearing exercise, they help build bone density, which is essential for people on the go.
There are several methods to perform a squat. The most common is to stand with your feet shoulder-width apart and your hands at your sides. Then, lower your butt down while keeping your chest up and your back straight. Once your thighs parallel the ground, drive back up to the starting position.
3. HIIT Workouts
High-intensity interval training (HIIT) workouts are a great way to stay in shape while traveling. They alternate between short periods of intense activity and short periods of rest. And they can go with different exercises, including running, jumping jacks, and swimming.
This type of workout is ideal for travelers because it can be done anywhere, anytime. You don’t need any equipment or a lot of space. You can even do HIIT workouts in your hotel room.
HIIT improves cardiovascular fitness and can burn a lot of calories in a short amount of time. HIIT is an excellent option if you’re looking for a workout to help you stay in shape while traveling.
The Bottom Line
While it can be tempting to spend your time on vacation relaxing, it’s vital to keep up with your fitness routine to stay healthy. So next time you’re packing your bags for a trip, ensure to throw in a travel workout routine to keep a flexible body.
From flexibility exercises to strength training, there are plenty of great options. And, best of all, you don’t need special equipment to start. So, next time you feel sluggish after a long day of sightseeing, try one of these great exercises to get your heart rate up.