Working out while travelling: 5 tips for a healthier trip

Working out while travelling

Travel, sleep, explore and repeat.. is the motto of many world-renounced travellers. However, what most travellers find difficult is keeping healthy and fit during their travels.

This is because the purpose of most holidays is to relax and explore rather than exercise and sweat. However, although relaxing holidays are needed sometimes, it is just as important to keep healthy and fit throughout the holidays.

One of the worst feelings ever is when you leave for a holiday feeling confident in your body and you come back with more things to be self-conscious about. Whether you are body conscious or health-conscious, you are likely to face a backlash if you don’t keep up on your daily routine.

In this post, we will take a look at 5 tips that you can use RIGHT NOW to help you stay fit on a road trip or holiday.

1. Plan in advance

Planning your trip in advance and scheduling times for when you wish to visit places or exercise is the perfect way to maintain your health and fitness levels throughout the holiday. If you ever feel like you don’t have enough time because you’re only going for a few days or there are too many places you wish to visit then be sure to make time. Wake up 30 mins earlier so you can go for a walk, jog or swim. Just 30 minutes of exercise a day can make a significant difference to your health and fitness.

Aside from planning time for exercise, make sure to also plan where you’re going to eat. Commonly, your local area or your hotel will offer a variety of meals. However, not all meals are healthy. So, make sure to take a look at the restaurants menus and choose healthy restaurant options. Eating consciously is one of the best ways of keeping your holiday on the healthy side. 

2. Book the right hotel in the right area

One of the most complex aspects of keeping healthy while travelling is finding hotels with gyms or local gyms in the area that you can use during your stay. If you’re a person who prefers using equipment and machinery for exercise, it’s important to have access to a gym.

Therefore, one of the most beloved websites for travellers is is dedicated to making your traveling experience the most satisfying and enjoyable by helping you keep fit and healthy throughout your stay anywhere you go. Using their website, you can filter through hundreds of hotels around the world that have gyms.

What’s even better about is that they use a ‘GymFactor’ label which shows you the quality of the gym in the hotel. The GymFactor provides you information on the quality of the gym by specifying the equipment it includes for both cardio and weight training, customer experience, cleanliness, maintenance, and opening hours. It is all there with just one click of a button.

One thing we hope to see do is to show local running routes or CrossFit classes so you can go with your friend or partner. Try, and be sure to let us know your views and recommendations in the comments.

3. Workout while travelling

a man running on beach

If you’re travelling for a few weeks at a time, then it is important to work out when you can. The good thing about exercise is that it can be done wherever and without equipment.

Many people get slightly demotivated to work out when traveling because of the lack of access to gyms or proper equipment but bodyweight workouts can be just as effective. If you find bodyweight workouts too easy, then slow down each exercise and pause at the most intense part. This will place more strain on the muscle and help you create a greater impact.

A sample bodyweight workout

1. Squats 1 x 50

2. Walking lunges 1 x 50

3 Frog jumps 1 x 30

4. Burpees 1 x 15

5 Mountain Climbers 1 x 1 min

6. Plank 1 x 1 min

7. Side plank (each side) 1 x 1 min

4. Travel with equipment

Whether you are travelling by a van, car or a plane, you can bring some equipment with you.

Some of the best portable equipment include resistance bands, glute bands, or a jumping rope.

If you are one of those people who travels with their luggage fully packed and you don’t believe that you can fit any equipment in, then we have another solution for you.

Why don’t you try an online class? There are plenty of APPs and websites that you can use anywhere around the world. Our most favourite website for HIIT classes is LesMills. These classes last from anything around 15-55 mins. So, you can perform a variety of workouts based on your availability.

5. Keep your nutrition in check

When you’re travelling to a hot or cold country, your body will be in need of a variety of vitamins and minerals. You see, each nutrient has a benefit for the body and supports a different function. Without a balance of nutrients, you may face a number of nutritional deficiencies and a multitude of symptoms. Therefore, it’s important to consume foods that are nutritionally dense.

  • Eat 5 portions of fruit and vegetables per day to get plenty of nutrients and antioxidants
  • Eat at least 1g of protein per 1kg of bodyweight per day
  • Consume 30g of fibre per day to encourage bowel movements and reduce constipation
  • Stay hydrated and make sure to drink at least 2 litres of water a day


In summary, keeping healthy and working out during your travels is easier than ever before with the available technology and APPs. Wherever you go or travel to, you can now check hotels, nearby gyms, and restaurants as well as activities. So, there is no excuse as to why you can’t stay healthy.

Travel with confidence and return home feeling healthy, strong, and ready to take on your next adventure. All it takes is planning.

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