Traveling is an exciting adventure, but it can also disrupt your fitness routine. Long flights, unfamiliar surroundings, and busy schedules can make it challenging to maintain your fitness goals while on the go. However, with bodyweight training, a portable and effective way to exercise, you can stay fit while traveling without the need for gym equipment or dedicated workout spaces. In this article, I will share some essential travel fitness tips and a variety of bodyweight exercises that can help you maintain your fitness levels on the road.

Whether you’re a frequent traveler or just heading out on a vacation, bodyweight training can be a valuable addition to your fitness routine. With these travel fitness tips, you can ensure that your fitness goals remain on track while enjoying the best that the world has to offer.

So, pack your bags, and let’s explore the world while staying strong and healthy with bodyweight training for travel.

Benefits of Bodyweight Training for Travel

When it comes to maintaining fitness while traveling, bodyweight training is an excellent option. Combining strength and cardio exercises that use only your bodyweight, this form of training allows you to stay in shape no matter where your adventures take you. Here are some benefits to consider:

Convenient and Portable

One of the primary advantages of bodyweight training is that it can be done anywhere, at any time. You don’t need to worry about finding a gym or packing heavy equipment – just bring your body and motivation. This makes it ideal for travelers who need to maintain their fitness levels while on the go.

Maintains Fitness Levels

By incorporating a range of bodyweight exercises into your training routine, you can maintain your current fitness levels while traveling. These workouts will challenge your muscles and cardiovascular system, ensuring that you stay strong and healthy despite any disruptions to your regular exercise routine.

No Experience Required

Bodyweight training is suitable for people of all fitness levels – from beginners to advanced trainers. With modifications and progressions available for each exercise, you can tailor your bodyweight workout to your level and goals. Plus, as you get more comfortable with these exercises, you can increase their intensity and complexity, making your workouts even more effective.

Variety of Exercises

With bodyweight training, there is an almost endless variety of exercises you can perform to target different muscle groups and achieve specific fitness goals. From classic moves like push-ups, squats, and planks, to more advanced exercises like burpees and jump lunges, you will never get bored with this form of training.

Overall, bodyweight training is a convenient, effective, and adaptable way to maintain your fitness levels while traveling. Incorporating it into your routine can give you the freedom to stay active and healthy without relying on a gym or equipment.

Essential Bodyweight Exercises for Travel

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When it comes to staying fit while traveling, bodyweight exercises are a convenient and effective option. These exercises require no equipment and can be done virtually anywhere, making them an ideal choice for those on the go. Here are some essential bodyweight exercises that can help you maintain your fitness routine while traveling:


One of the most well-known bodyweight exercises, push-ups are a great way to target your chest, triceps, and shoulders. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to complete one rep.


Squats are an excellent lower body exercise, targeting your glutes, quads, and hamstrings. To perform a squat, stand with your feet shoulder-width apart, then lower your body as if you’re sitting down in a chair. Keep your weight in your heels, and be careful not to let your knees extend past your toes.


A core-strengthening exercise, the plank is a simple yet effective way to work your abs, back and shoulders. To perform a plank, begin in a push-up position, then lower your forearms to the ground. Keep your body straight and hold the position for as long as you can.


Lunges are another excellent lower body exercise, targeting your quads, glutes, and hamstrings. To perform a lunge, step forward with one foot and lower your body until your back knee almost touches the ground. Keep your front knee directly above your ankle, then push back up to complete one rep.


Dips are a great upper body exercise, working your triceps, chest, and shoulders. To perform a dip, sit on the edge of a chair or bench and place your hands on either side of your hips. Lower your body towards the ground, then push back up to complete one rep.


A full-body exercise, burpees are a challenging but effective way to get your heart rate up and work multiple muscle groups. To perform a burpee, start in a standing position, then squat down and kick your legs back into a plank position. Do a push-up, then jump your feet back towards your hands and stand up to complete one rep.

Don’t forget to warm up before you begin your bodyweight workout, and stretch afterward to help prevent injury. If you want to take your bodyweight training to the next level, consider investing in portable workout equipment like resistance bands or a jump rope.

Full-Body Bodyweight Workouts for Travelers

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Staying fit while traveling can be a challenge, but with a few simple exercises, it’s easy to maintain your fitness routine on the go. Below are some full-body bodyweight workouts that are perfect for travelers, targeting various muscle groups and taking only a short amount of time to complete.

Workout 1:

Jumping Jacks30 seconds
Push-ups10-15 reps
Squats10-15 reps
Lunges (each leg)10-15 reps
Planks30 seconds
Mountain Climbers30 seconds

Workout 2:

Burpees10 reps
Tricep Dips10-15 reps
Single-Leg Deadlifts (each leg)10-15 reps
Calf Raises10-15 reps
Bridges10-15 reps
Leg Raises10-15 reps

These workouts can be modified to suit different fitness levels and take up very little space, making them perfect for performing in hotel rooms or outdoor locations. Incorporate these into your travel routine, and you’ll be able to maintain your fitness while enjoying all the adventures that come with travel.

Upper Body Bodyweight Exercises for Travel

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Maintaining upper body strength is essential for overall fitness. When traveling, it can be challenging to keep up with regular workouts, but bodyweight exercises make it possible to incorporate fitness into your travels. Here are some effective upper body bodyweight exercises for travel that you can do anywhere:

Push-upsBegin in a plank position with your hands shoulder-width apart. Lower your chest to the ground by bending your elbows, then push back up.
Diamond push-upsAssume the same position as a regular push-up, but place your hands under your chest, forming a diamond shape with your fingers. Lower and raise your body as with a regular push-up.
Tricep dipsFind an elevated surface such as a chair, bench or bed. With your hands positioned shoulder-width apart on the surface behind you and legs out in front of you, lower your body by bending your elbows until your arms are at a 90-degree angle, then raise your body back to the starting position.
Plank upsBegin in a plank position, then lower onto your right elbow, then left elbow, and finally raise back up starting with your right arm and then left.
Underhand inverted rowsFind a sturdy horizontal bar (like on a playground) and take an underhand grip with your palms facing toward you. Position your body so that you’re hanging underneath the bar with your arms fully extended. Pull your chest to the bar, pause, and then lower yourself back down.

These exercises will target your chest, triceps, and shoulders, helping you maintain upper body strength while on the go. Try incorporating them into your travel workout routine for a quick and effective upper body workout.

Lower Body Bodyweight Exercises for Travel

Looking for ways to maintain strong and toned legs while traveling? Bodyweight exercises are a great option, requiring no equipment and allowing you to work out anywhere. Here are some exercises that focus on strengthening the lower body:


Squats are a fantastic exercise for targeting the lower body, including the glutes, quadriceps, and hamstrings. To do a squat, stand with your feet hip-width apart and your toes pointing forward. Lower your hips until your thighs are parallel to the ground, keeping your weight in your heels. Return to a standing position and repeat for 10 to 15 repetitions.


Lunges are an effective exercise for working the glutes, quadriceps, and hamstrings while also improving balance and stability. To do a lunge, take a large step forward with one foot and lower your hips until both knees are at 90-degree angles. Push through the heel of your front foot to return to a standing position and repeat on the other side for 10 to 15 repetitions.

Glute Bridges

Glute bridges target the glute muscles and can help improve lower body strength and stability. To do a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Tighten your core and lift your hips off the ground, squeezing your glutes at the top of the movement. Lower your hips back down and repeat for 10 to 15 repetitions.

Remember to take breaks as needed and listen to your body to avoid injury. By incorporating these bodyweight exercises into your travel routine, you can maintain strong and toned legs no matter where your travels take you.

Core Bodyweight Exercises for Travel

If you want to maintain a strong and stable core while traveling, incorporating bodyweight exercises into your routine is the perfect solution. Some of the most effective exercises to target your core muscles include:

  • Planks: Start in a push-up position, then lower down onto your forearms. Keep your body in a straight line from head to heels and hold the position for as long as you can.
  • Russian twists: Sit on the ground with your knees bent and feet flat. Hold your hands together in front of your chest and twist your torso to one side, then the other.
  • Bicycle crunches: Lie on your back with your fingers behind your head. Raise your shoulders off the ground and bring your right elbow to your left knee while extending your right leg. Alternate sides.

Combine these exercises to create a challenging core workout that can be done anywhere. Don’t forget to engage your abs throughout each exercise for maximum effectiveness.

If you’re struggling with maintaining proper form during these exercises or need additional guidance, consider hiring a personal trainer or using a fitness app to keep you on track.

Tips for Maximizing Bodyweight Training While Traveling

Staying fit while traveling can be a challenge, but not impossible. Bodyweight training is a convenient and effective way to maintain your fitness routine while on the go. Here are some tips for maximizing your bodyweight training while traveling:

Finding Suitable Locations

One of the great things about bodyweight training is that you can do it anywhere, but some locations may be better suited than others. When looking for a spot to workout, consider the safety and stability of the area as well as the privacy of your workout. Seek out parks, beaches, or even your hotel room for some quick exercises.

Modifying Exercises for Different Fitness Levels

Not all exercises are suitable for every fitness level, but luckily most bodyweight exercises can be modified to fit your needs. For instance, if push-ups are too challenging, start with wall push-ups instead. As you become stronger, gradually work your way up to more difficult variations.

Incorporating Equipment

While bodyweight training requires little to no equipment, some portable tools can enhance your workout experience. Resistance bands, suspension trainers, and mini bands are just a few examples of equipment that can diversify your exercises and increase the intensity of your workouts.

Planning Ahead

Traveling can be unpredictable, but it’s important to plan ahead for your workouts. Research the area you’ll be visiting and find nearby workout facilities or parks, plan your workouts into your daily schedule, and pack the appropriate workout clothes and equipment.

By incorporating these tips, you can maximize your bodyweight training while traveling and stay fit on the go.

Incorporating Cardio into Your Travel Fitness Routine

Including cardio exercises in your bodyweight training routine while traveling is essential for maintaining overall fitness and improving cardiovascular health. There are numerous ways to incorporate cardio into your travel fitness regimen.

Jogging in New Destinations

One of the best ways to explore new places while also getting your cardio in is by going for a jog or run. This not only helps you stay active, but it also allows you to see new sights and uniquely experience the local culture. Just be sure to pack a good pair of running shoes and find safe routes to run.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is an efficient and effective way to get your heart rate up while also building strength and endurance. These short bursts of intense exercise followed by brief periods of rest can easily be incorporated into a bodyweight training routine. For example, try alternating between burpees and mountain climbers for 30 seconds each for a quick HIIT circuit.

Jumping Rope

Jumping rope is a portable and versatile cardio exercise that can be done virtually anywhere. It’s a fun way to get your heart pumping and challenge your coordination at the same time. Keep a jump rope in your travel bag and take advantage of any spare moments to squeeze in a quick session.

Examples of Cardio Exercises for Travelers

Jumping JacksA classic cardio exercise that can be modified by adding a squat or jump between reps.
Mountain ClimbersA HIIT-style exercise that alternates between a plank position and bringing each knee up towards your chest.
Stair RunningIf your hotel or Airbnb has stairs, use them to your advantage and get your heart pumping with some stair running.
BurpeesA full-body exercise that combines a squat, plank, push-up, and jump to get your heart rate up and work multiple muscle groups at once.

By incorporating cardio into your bodyweight training routine while traveling, you can maintain your fitness levels and stay healthy on the go.

Stretching and Mobility Exercises for Travelers

When traveling, it’s crucial to keep your body mobile and flexible to prevent stiffness and discomfort. Incorporating stretching and mobility exercises into your bodyweight training routine can help you achieve this. Here are some exercises you can try:

Bodyweight Squat Stretch

This stretch targets your hips, glutes, and thighs. Stand with your feet hip-width apart and lower yourself into a deep squat. Keep your feet flat on the ground and your chest up. Hold the stretch for 30 seconds.

Downward Dog

This yoga pose is an excellent stretch for your hamstrings, calves, and back muscles. Start on your hands and knees, then straighten your arms and legs, lifting your hips towards the ceiling. Keep your head between your arms and press your heels towards the ground. Hold for 30 seconds.

Lunge with Twist

This exercise targets your hips, thighs, and back muscles. Begin in a lunge position, with your right leg forward and your left leg back. Twist your upper body to the right, placing your left elbow on the outside of your right knee. Hold for 30 seconds, then switch sides.

Seated Butterfly Stretch

This stretch targets your inner thighs and groin muscles. Sit on the floor with your feet together and your knees bent out to the sides. Press your elbows gently on your knees and lean forward, holding the stretch for 30 seconds.

Remember, stretching is just as important as working out. Aim to stretch after every bodyweight training session, or even during breaks in your travel schedule.

Nutrition Tips for Traveling Fitness Enthusiasts

Traveling can often make healthy eating difficult, but maintaining a nutritious diet is essential for supporting your bodyweight training efforts while on the go. Here are some easy nutrition tips to keep in mind:

  • Plan ahead: Before your trip, research local restaurants and grocery stores to find healthy options. Packing healthy snacks like fresh fruit, nuts, and protein bars can also save you from unhealthy fast food options.
  • Stay hydrated: It can be easy to forget to drink enough water while traveling, but staying hydrated is crucial for maintaining energy levels and supporting muscle recovery. Always carry a reusable water bottle and aim for at least 8 glasses of water per day.
  • Choose wisely: When dining out, choose dishes with lean proteins, whole grains, and vegetables. Avoid deep-fried or heavily sauced options and opt for grilled or broiled instead.
  • Balance your macros: To stay full and energized, aim for a balanced diet that includes healthy sources of carbohydrates, proteins, and fats. Make sure to include complex carbs like quinoa and sweet potatoes, lean proteins like chicken and fish, and healthy fats like avocado and nuts.

With these nutrition tips in mind, you can support your bodyweight training goals while exploring new places and cuisines.


Bodyweight training for travel is an excellent way to stay fit while on the go. By using your own body weight as resistance, you can maintain your fitness levels without needing gym equipment or a dedicated workout space. Remember to incorporate portable workout equipment and modify exercises for your fitness level to maximize your bodyweight training. Cardio exercises, stretching, and mobility drills are also essential components of a well-rounded travel fitness routine. Additionally, proper nutrition and hydration are crucial to supporting your bodyweight training efforts.

Whether you’re a frequent traveler or just someone who wants to stay fit while exploring the world, incorporating bodyweight training into your travel routine can help you achieve your fitness goals. So, pack your workout clothes and get ready to stay in shape while on the go!

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