Maintaining your fitness routine while traveling is essential for overall health and well-being. Even on holiday, incorporating resistance training can help you stay in shape, boost your mood, and counteract the effects of travel-related stress. Here are three travel-friendly workouts you can do during your next trip, whether you’re staying in a hotel room or short-term rental.
Bodyweight-Only Traveler’s Workout
If you find yourself without access to a gym, bodyweight exercises are a convenient way to engage major muscle groups and keep your workout routine on track. This workout can be done entirely in your hotel room, requiring no equipment other than your body.
Push-Up
- Begin in a plank position with your palms under your shoulders.
- Lower your body towards the floor by bending your elbows, then push back up.
- Aim for 3 sets of 5-20 reps with a 60-second rest between sets.
Pike Push-Up
- Start in a high plank position with your hips raised in a pike position.
- Lower your head towards the floor by bending your elbows, then push back up.
- Perform 3 sets of 5-15 reps with a 60-second rest between sets.
Rear Foot Elevated Split Squat
- Stand with one foot on the floor and the other elevated behind you on a bed or chair.
- Lower your body into a squat position, then return to standing.
- Do 3 sets of 10-20 reps per leg without resting between legs.
Elevated Single-Leg Bridge
- Lie on your back with one foot on a raised surface.
- Lift your hips off the ground, then lower them back down.
- Complete 3 sets of 5-15 reps per leg with no rest between legs.
Side Plank
- Lie on your side with your elbow directly beneath your shoulder.
- Lift your hips off the ground, creating a straight line from head to feet.
- Hold for 20-30 seconds on each side for 3 sets.
Travel Workout with a Resistance Band
A resistance band is a compact and versatile tool that can add resistance to your exercises without taking up much space in your luggage. Here’s a resistance band workout you can do on the go:
Band Pull-Apart
- Hold a resistance band in front of your shoulders with straight arms.
- Pull the band apart by squeezing your shoulder blades together.
- Perform 3 sets of 10-20 reps with a 90-120 second rest between sets.
Band Push-Up
- Wrap the band around your mid-back and hold the ends under your palms.
- Perform push-ups while maintaining tension on the band.
- Aim for 3 sets of 5-12 reps with a 90-120 second rest between sets.
Band Split Squat
- Loop the band around your upper back and anchor one end under your foot.
- Step back into a split squat position and lower your body towards the floor.
- Do 3 sets of 10-20 reps per leg without resting between legs.
Band Row
- Step on the band with one foot and hold the ends in each hand.
- Perform rows by pulling the band towards your body, engaging your back muscles.
- Complete 3 sets of 10-20 reps with a 90-120 second rest between sets.
Traveling can disrupt your fitness routine, but with these hotel-friendly workouts, you can stay active and maintain your progress. Whether you prefer bodyweight exercises or using a resistance band, incorporating resistance training into your travel plans will help you feel stronger, more energized, and ready to take on new adventures. Don’t let travel be an excuse to skip your workouts—pack your resistance training and stay fit on the go!
