Exercise while Traveling

Exercise while Traveling

Traveling! A powerful word which brings immediate happiness to my wife and I.

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“Forget your savings, traveling is the only thing that well make you richer” -Unknown, Wall outside of the Galleria dell’Accademia in Florence, Italy.

To many individuals, the idea of vacation may seem more stressful than not when it comes to the nature of maintaining their exercise regimen. Especially, when traveling may consist of trying a plethora of foods you may have never tried or even seen before! 🙂 In addition, when traveling it may be difficult to even find time to exercise while having to jog from terminal to terminal, standing in long lines, attending business meetings or conferences and so on and so forth.

With that being said, I was recently asked about my exercise regimen while traveling. So, how do we stay physically active?

Well, just like when we are at home, planning has to take place. My number one plan is to have a set of tools with me! Most importantly, always plan for those workouts to require very little equipment. No worries though because the only tool you truly need, is your own body-weight to exercise with. Other than this most important tool, a few other tools may consist of resistance bands and maybe even a suspension system, like the TRX, if you have one on hand. These require hardly any space in your bag.

When my wife and I traveled to Italy for our honeymoon, I packed my luggage and just before zipping it up, I threw my heavy strength resistance band on top and unloaded it when we had time to get a quick workout in. Also, we are runners. As runners, the idea is to get outside and, well, run of course. So, this makes exercising come quite easy for us.

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My wife and I on our honeymoon. This photo was taken at our hotel in Viarregio, Italy right before a run along the sea.

An important factor to making a plan to exercise while traveling, is to exercise while back home with said various tools. If you get to your destination and have no former training, you will become stressed and eat your sorrows away…literally. Stay consistent and if you are not comfortable with using particular tools, it becomes much harder to stay motivated to exercise while traveling.

When traveling, there are plenty of ways to stay physically active: Run, walk, bike, hike, swim, climb, lift and so on and so forth. When we visited Italy, we walked sooooo much! So, research your destination and see whats available. With that being said, make sure you stay hydrated…with water…and vino later if you are in Italy. While in Puerto Rico, we stayed active on the beaches by performing body-weight workouts, jogged on the beach, went swimming, and had originally planned on kayaking to see the bio-luminescent bays. Typically, our first search on Google once we decided on our destination is to see if there are any local races.

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Running shoes and my resistance band while staying in Rome, Italy.

With use of such tools, we don’t even need to waste time leaving our hotel to find a gym. Well, unless your hotel is like the one we visited in Savannah, GA where they had medicine balls and dumbbells galore, foam rollers, mats, resistance bands, etc. If that is the case, then I would recommend you visiting your hotel gym–or if you have a gym membership and there is that specific gym nearby.

All right, on to the exercise part.

There are hundreds of exercises one can perform and there are hundreds of websites with information about varying exercises. So, keep it simple and don’t make it complicated. I have developed PDF files with many workouts for my clients to take with them when traveling. They can open it up on their phone or print it out and so that they have the opportunity to knockout a session when they have time. With that being said, have some workouts on hand so you do not have to come up with a workout last-minute. Fortunately for my wife, she is married to a trainer and we love throwing workouts together. (Note: You are on vacation. Sometimes it is important to take a couple of days off to let your body relax. Now, if you are on a mission to lose weight and your trainer has a plan set before you, then I highly urge you to keep up with your exercise plan.)

 Here is one of the workouts I have in my PDF’s for clients. 


Set the timer on your phone for 30 minutes and perform as many sets as possible of the following:

Jump Squats x 15

Push-Ups x 10

Straight-Arm Crunches x 15

Stationary Lunges x 10 On Each Side

Bicycle Crunches x 15

Rest 1 Minute If Need Be And Restart

When I am traveling, I like to get in a quick, but efficient workout with use of 3-4 sets and ranging from 12-15 reps with use of a resistance band. Recently, I actually came across the bands sold at Dick’s Sporting Goods called Fitness Gear. I like them because they not only range in tensions from 10lbs all the way up, but they also come with an overhead door attachment. Awesome, I know! Recently, I just acquired a TRX Suspension System and it has become my new toy for traveling. #TRXTraining

Point being, your body, resistance tubing, and / or a TRX Suspension System are adaptable to any environmental situation. Use in your hotel room, use at a park, use in a garage, or even use in a forest to prepare for your endeavors against fire-breathing dragons. In most common cases, you are merely training for life.

Most importantly, if your goal is to live a healthier lifestyle by making better decisions, then I highly recommend that you make a plan. Most restaurants will always have a menu online. My wife and I love traveling and getting lost. When we get lost, we make it a point to find a restaurant for dinner that evening, take a picture of the menu or write down the name of the restaurant and look up their menu online later so that we can decide if what they have sounds delicious.

Want more workouts? Subscribe to my newsletter by entering your email address in the upper right column. You can also check out some of these links by clicking on the image for body-weight, resistance band, kettlebell, exercise plates, and many other types of workouts. Feel free to also check out my YouTube Channel for more by CLICKING HERE.

Full Body Workout with an Exercise Plate


HIIT Workout on the Beach

32 Stability Ball Exercises

 How did you exercise during your last trip?

Do you have any tips on exercising while traveling?

Lets hear your questions, comments, and / or concerns. 

Joshua Reed
Joshua Reed is an Certified Personal Trainer through the American College of Sports Medicine (ACSM) and is the owner of Reed’s Wellness and Fitness Training. He currently operates a small space in Ludlow, Kentucky and travels to see clients in the Northern Kentucky/Cincinnati area. He offers both personal, online, and small group coaching from his location, the client’s home, and/or outdoors. He is a 2012 graduate of Eastern Kentucky University with a Bachelor of Science degree in Adult Fitness and Wellness Management. Joshua currently attends the University of Kentucky’s, where he is earning a Master’s degree in Biomechanics with a concentration in running mechanics and injury prevention.