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How to Maintain Your Fitness Routine While Traveling

Traveling can be fun, but it can also be tiring. Whether you're traveling for work or pleasure, exercise is essential. But when you're constantly on the go and moving around, it can be hard to find the time to work out.

Here are some ways to make exercise a habit, so you can maintain your fitness routine while traveling. 

Travel Fitness Tips

Man running to maintain his fitness routine while traveling (photo: Jenny Hill)
Man running (photo: Jenny Hill)

Do Your Research

Before taking your trip, find out if your accommodation has gym facilities or if there is a nearby gym you can easily access. You can use Google or ask management at the hostel or hotel you plan to stay at. 

Use the Mornings to Exercise

Whether your trip is for business or pleasure, you'll likely get too busy during the day. Schedule some time in the morning before heading out to exercise at the gym or in your room. 

No Nearby Gym? Exercise in Your Room

You can do various “on-the-go” exercises in your room, requiring little equipment.

These include:

  • Push-ups
  • Jump squats
  • Lunges
  • Burpees 
  • Mountain climbers

Use the Stairs

Every time you have to choose between taking an elevator or using the stairs, use the stairs. Unless, of course, you have a medical reason not to. 

Using the stairs can strengthen your leg muscles and bones and improve cardiovascular health. It can also be an excellent way to burn some calories and help you lose some fat weight. 

Take Walks 

If you have to choose between using transportation or walking to get around, walk. You get to burn some calories and tone your muscles while exploring that part of the world. 

Get Enough Sleep

As you get busy doing as much as you can with your limited time, you'll likely get little sleep. So make sure to get the recommended 7-9 hours of sleep. 

Getting enough sleep helps your body recover from the day's activities, so you're refreshed and ready for more exercises and everything else on your itinerary. 

Oatmeal in Bali (photo: Alexandra Andersson)
Oatmeal in Bali (photo: Alexandra Andersson)

Have a Healthy Breakfast

Breakfast is the first meal of your day that gives your body and brain the energy it needs for the day's activities. 

Stay Hydrated

Drink lots of water so you have enough fluids in your body as it replaces water and electrolytes lost when you sweat. It prevents muscle fatigue and helps you recover after exercising. 

Do the Intense Workouts Before Your Trip

Spend more time on exercises that require more equipment while at home.

This is particularly important if there isn't a (well-equipped) gym where you're going. You'll be able to focus on workouts you can do anywhere without needing much equipment. 

Here are some more of those exercises


Maintaining your fitness routine while traveling can be challenging, but with some planning and effort, it's not impossible.

These tips will help you stick to your routine while away from home. All it takes is some discipline and a little motivation. Good luck, and have fun!


This story is brought to you in partnership with Kickoff.

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