Exercising while on the road is definitely a challenge for many people. Everything from deciding whether or not to pack running shoes to finding time in your travels to break a sweat can cause many people to say, “forget about it.”
While your travels may be a time for a break in routine, don’t let that be an excuse to skip a workout. With so many easy and fun ways to explore a new destination while burning a few extra calories, you won’t even feel like you’re exercising!
Here are 10 easy ways you can stay in shape while traveling!
Sightseeing Run
In my opinion, one of the best ways to discover a new city is to wake up early and go for a run. Not only are you getting your exercise in, but it’s your alone time to discover the streets and nooks and crannies while everyone else is still sleeping. Head back to your hotel after your run for a shower and coffee and you’re ready to hit the town knowing exactly where to go!
Two birds – one stone!
Yoga
Yoga is popular all over the world for a reason – it’s good for your body, mind and soul. Taking a yoga class on your travels is not only great for keeping you in shape but it can be fun to see how different instructors make each class a different experience. Use Lululemon’s Om Finder app to find a yoga studio wherever you are in the world.
Namaste!
Stairs
This is a very effective work out for both cardio and strength and can be done inside or outside. Maybe you have stairs in your hotel or there could be a famous monument with loads of stairs in the city you are visiting. Set a time limit (20-30 min. is completely effective) and run up and down those bad boys as fast as you can!
For some extra “oomph” in your workout, do them in a “suicide” style, meaning you head up the first flight, then back down, then back up to the second floor, and back down…working your way all the way up. Repeat as many times as necessary.
Your lungs and legs will appreciate the love!
Hike
Hiking not only provides us with amazing scenery and fresh air, but it can also be a challenge for the body, and that’s a good thing! Make sure you have the right shoes, are dressed appropriately and pick up the pace to get that heart rate up!
Chances are, the hike will help you forget you’re even working out.
Bike vs. Motor
If your day plans involve getting out of the city center and heading into neighboring villages or visiting a location a few miles a way, choose to make it a bike trip rather than using a motor vehicle. Just make sure you get a map or use your phone GPS, wear a helmet and be safe on the roads!
Walk vs. Bike
Same idea here! If you originally planned to bike around the city, and if time allows, opt to walk. There are also loads of amazing walking tours around the world (and often, they’re free!). Download a free Pedometer app for your iPhone for some added satisfaction.
When I’m exploring a new destination, I easily walk 3-4 miles a day without even noticing.
Beach + Water Sports
If your destination is near a body of water or pool, there are several things you can do in the water to get your heart rate up. Swimming laps is always an awesome full body workout. If you’re more of a land person, run on the beach in the sand and, for a challenge, switch it up by running through the water just about ankle deep. The sinking sand and water resistance will create more intensity. Kayaking is another awesome sport in the water that’s great for the core and upper body!
Join in Local Activities
In regions like Asia, it is very common to see the locals gathering in the parks or other public places to practice Tai-Chi and dance. You’re also guaranteed to find locals (in nearly every corner of the world) playing a friendly game of soccer in a local park or pretty much any open space.
Don’t be afraid to jump in and participate!
They are typically passionate about their practice and are more than happy to share it! Also, many cities around the world are getting into CrossFit which provides a high intensity workout in a short period of time.
It’s definitely worth checking out and it can be a fun way to meet people!
Rock Climbing
Rock climbing is amazing! It’s fun, challenging and a good work out. If rock climbing is offered near by, I strongly suggest checking it out. Just make sure you have a good instructor that gives you the basic technique and teaches you the vocabulary for climbing!
Hotel Room High Intensity
I got this workout from a friend mine that’s a personal trainer. It’s a great exercise if you’re craving an intense work out on a limited amount of time. Bonus: You don’t even have to leave your room!
Work your way through the following exercises with reps of 25-20-15-10 as fast as you can.
- Burpees
- Sit-up’s (sit all the way up, not just a crunch)
- Push-ups
- Squat Jumps (full 90 degree squat, explode in the air and land back in that deep squat)
- Tricep Dips (grab a chair or a ledge for these)
- Mountain Climbers
- 45-second Plank
So, you go through this four times and your reps drop down by five every time.
Hey Kiersten, being grateful as you posted such a useful and informative post. I would like to save it for later. Thanks a lot for sharing your great thoughts. Looking forward for more from you.
Any tips for finding good spaces to work out? As a budget traveler I often stay in dorms (or small rooms with no floor space) and even though I have this awesome fold-up travel yoga mat, I rarely use it because I’m too self-conscious to do it in public.
Weather permitting you can try doing some things outside or find a park where you can lay your mat. Otherwise, most towns will have a small gym where you can pay for a day pass!