10 Effective Workout Routines to Stay Fit While Traveling

Summer invites us to embrace the outdoors and stay active, yet it's also a time when many take vacations. Whether you’re just starting a fitness routine or returning to one, there’s no reason to lose your momentum while traveling.

Exercise can naturally fit into your travel plans, especially if you’re hiking or exploring a city on foot. But even if you prefer relaxing by the pool, with some thoughtful planning, you can keep up your workout habits.

The principles that guide your everyday fitness apply on the road: choose activities you enjoy, set aside time for exercise, and try to follow a workout plan—even if you don’t stick to it perfectly.

Here are some favorite workout routines designed to help you stay in shape while traveling.

When stepping outside your usual exercise environment, bodyweight workouts are often the simplest and most effective option. They engage many major muscle groups and can be performed anywhere—from airports to hotel rooms—whenever you have space to move.

One of the easiest pieces of equipment to pack in your carry-on is a set of resistance bands. These lightweight, compact bands offer an efficient way to maintain strength training, and with a bit of creativity, they can be just as effective as dumbbells.

If you’re new to resistance bands, here is a quick workout to get you started.

Your vacation workouts don’t need to be intense. The key is preserving the habit of setting time aside to stay active. This particular routine is tailored for those who don’t typically enjoy exercising and can even be done right from your bed.

Whether you’re visiting museums, trekking through the jungle, or wandering a city in search of famous deep-dish pizza, training your mobility can prepare you for the day ahead by making movement easier.

Before heading out, spend 10 minutes focusing on feeling strong and stable.

If you’re bored with your regular workout, vacations present a perfect opportunity to try something new. Why not focus on parts of your body that support your overall health but are often overlooked?

Consider a hip relaxation routine or ankle exercises. You could also dedicate time to foot training to improve balance and reduce discomfort.

While many Pilates classes require equipment that’s hard to pack, there are simple mat exercises you can easily do on your hotel room floor. This gentle routine offers a glimpse into this popular fitness style and might inspire you to join a class once you return home.

After sleeping in, enjoying a leisurely breakfast, and relaxing on the beach, it may seem like there’s no time left for exercise.

Yet, with commitment, you can complete an effective workout in just 10 minutes using high-intensity interval training. Instead of weights, a large water bottle can serve as a substitute.

For those with a bit more time, a 20-minute bodyweight workout requiring only a jump rope can elevate your heart rate while incorporating strength training.

Plyometric exercises, which involve explosive movements, help muscles generate force quickly—commonly referred to as power. These workouts challenge gravity through jumping, throwing, and pushing off the ground.

Building power becomes increasingly important as we age. Try this 20-minute plyometric routine focused on explosive movements. If you don’t have a medicine ball, a heavy pillow or a bag filled with clothes works well as a substitute.

Barre workouts draw inspiration from ballet training. Although low-impact, they can be surprisingly challenging. While studio classes use a ballet barre, this routine only requires a sturdy chair or table.