Sticking to a simple workout routine while traveling can lift your mood, reduce stress, and keep you energized for all the fun you can have. Of course, it will also help you get rid of the swelling caused by travel. Travel-friendly strength exercises are the perfect solution for people who want to stay in shape without accessing a gym or equipment to get work done.
We’ll break down simple and effective ways to prioritize fitness during this crazy holiday season, focusing on building strength with a hassle-free approach. Learn how to keep your training effective no matter where you travel.
Things to keep in mind when doing strength training suitable for traveling
When you’re away from the comfort of your home or gym, it can be frustrating trying to feel like you’ve worked up a good sweat while continuing to train as usual. Andrea Lepcio, CPT and founder of Mighty Fit, says once you start seeing results from your workout routine, you shouldn’t stop. “It takes effort to form a habit, and once you have a habit, you want to support it,” she says. So, to get the most out of your workout while traveling, there are a few things you should keep in mind when exercising.
Space friendly workout
While traveling, you may find that space is limited, whether you’re in a small hotel room or staying in a small house with your family. Choose exercises that can be performed in a small space, and modify the exercises as needed to make them more stationary (e.g., from walking squats to basic bodyweight squats).
convenient and adaptable
When working out while traveling, convenience is a top priority. Not only can you modify the exercises to fit your small space, but you can also adjust the routine to suit your fitness level and energy. Your workouts should fit your needs and schedule, not the other way around. This allows you to stay focused on your training and exercise efficiently.
short training
Vacations, work trips, and family vacations often involve busy schedules that leave little room for normal routines. Creating a strength training workout using high-intensity strength training can provide the same benefits as longer sessions, but in a shorter amount of time without overwhelming your day.
no equipment required
One of the biggest drawbacks to trying to maintain a strength training habit while traveling is not being able to take your equipment with you. However, research shows that bodyweight strength training is just as effective at building muscle strength as using equipment. Work out anytime, anywhere with no-equipment workouts. Plus, it saves you the hassle of extra packing and transporting heavy items.
Bodyweight Transfers: The Ultimate Strength Training Exercises for Travel
Crossing the use of cumbersome equipment off your list and utilizing your own body weight instead is a great strength workout to use while traveling. Using your body as resistance allows your body to work multiple muscle groups at the same time, increasing strength, endurance, and flexibility.
Benefits of bodyweight training
convenience
I can’t praise the simplicity and convenience of bodyweight training enough. Whether you’re in a hotel room or in an airport lounge, all you need for a successful workout is your body. There are always opportunities to improve your health.
The biggest thing Lepcio has to worry about when he goes on vacation is space. “You can do bodyweight training in a space the size of a yoga mat,” she says. “Most of the time I don’t bother bringing a mat; I can work on carpet or wood floors. Even if you start working out on vacation, it’s essential to keep up your strength training. You can train all your muscles through training.
strengthen muscles
Bodyweight training is highly effective for strength training and is essential for building and maintaining muscle mass. Movements like squats, push-ups, and lunges all use your body weight and body resistance to strengthen and tone your muscles.
functional training
Bodyweight exercises are often referred to as “functional” exercises because they work multiple muscle groups at once. These exercises work on your body’s strength as a whole, allowing you to lift, bend, balance, and generally move more easily.
easily adaptable
Whether you’re a beginner or an experienced fitness enthusiast, bodyweight exercises can be modified to suit your level. For example, if push-ups are too difficult, you can modify them and do them on your knees. You can also modify and do shallow squats if regular bodyweight squats are too difficult or you have knee problems. These are easier and put less strain on your knees.
Bodyweight exercises that focus on muscle strength
Here are some strength and bodyweight exercises to incorporate into your travel routine. If you want to build muscle, aim to do at least three sets of 8 to 12 repetitions.
squat
Muscles worked: quadriceps, hamstrings, glutes
Stand with your feet shoulder-width apart. Bend your knees, lower your body as if you were sitting on a chair, and lift your chest. Push through your heels to stand (make sure your knees don’t sink when you stand up).
Lunge
Muscles trained: buttocks, hamstrings, calves, quadriceps
Stand with your feet together. Step one foot forward and lower your back knee toward the ground. Push your weight into your front heel. Switch legs and repeat (or you can do one side at a time and then switch legs).
climber
Muscles trained: shoulders, arms, core, buttocks, quadriceps, calves, chest
Start in a plank position. Bring one knee closer to your chest and quickly switch legs. Alternate your legs in a running motion.
push ups
Muscles trained: chest, shoulders, triceps, core
Start in a plank with your hands directly under your shoulders. Lower your body until your chest almost touches the floor, then push back up. Fix: If you can’t do regular push-ups, adjust to doing knee push-ups.
Dumbbell row (using luggage as dumbbells)
Muscles trained: shoulders, back
Place both your left knee and hand on the floor (about bench height) for support. Stand with your feet shoulder-width apart and lean forward until your back is almost parallel to the floor. Hold the load in your free hand, extend your arm and pull your elbow back to mimic rowing. Pull your shoulder blades together as you pull them together. After completing one set, switch arms and legs and repeat on the other side.
tricep dips
Muscles trained: arms, shoulders, chest, back
Sit on a stable floor and place your hands on either side of your glutes, palms on the floor. Extend your legs straight in front of you and lower your body by bending your elbows until your arms are parallel to the floor. Then, use just your arms to lift your body up and push up, repeat.
groot bridge
Muscles trained: hamstrings, glutes, calves
Lie on your back with your knees bent (make sure your hips are pressed into the floor) and press through your heels to lift your hips until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and slowly lower your hips. repeat.
Here are some other strength-training exercises Lepcio suggests you can do with your body weight.
cat cow bird dog board wall sitting wood chopper
Helpful tips for maintaining a strength-oriented training habit while traveling
Please bring your training gear
You may not need to bring dumbbells or other heavy equipment, but it’s a good idea to have some workout clothes and comfortable shoes to make your workout easier. Having the right gear on hand will help you stay active and feel comfortable during your workout.
Warm up and cool down before workout
Even if you don’t have time, never neglect your warm-up or cool-down. These few minutes (often overlooked) are critical to keeping your heart rate and blood pressure normal, relieving muscle soreness, and preventing injury. Try simple movements like arm circles, light jogging in place, and dynamic stretches to help you during and after your workout.
Make sure to stay hydrated and eat a balanced diet
Splurging is often a part of vacation (especially during the holiday season), and you should enjoy it without feeling guilty. However, it is also important to maintain balance. Consuming too much sugar or salt can make you feel sluggish and reduce your desire to exercise. For example, maintaining your protein intake will help you stay full, prevent unnecessary snacking, and benefit your training. HUM’s Core Strength Protein Powder is the perfect (and convenient) option for busy people on the go. Pea, Hemp, and Pumpkin Seed Protein Blend contains 20 grams of plant protein per serving. The best part is that it’s easy to digest and doesn’t leave you feeling bloated. So even if you eat heavy foods, Core Strength won’t cause bloating like other proteins.
Bottom line: enjoy your vacation
Remember, it’s okay to shorten your workouts. Working out while traveling is necessary to stay on track, but don’t feel guilty if you can’t keep to an exact schedule at home. These strength workouts are designed to help you get more done in less time, so you can spend more time with your loved ones.
Incorporating travel-friendly strength training workouts into your daily routine will help you maintain your fitness goals while on the go. By choosing adaptive and effective exercises that don’t require equipment, you can maintain consistent strength training wherever you go. Remember to prioritize balance and consistency over perfection to keep your workouts stress-free and fuel your body with the nutrients it needs to support your workouts. Prepare and pack our Core Strength Protein Powder so you always have a high-protein option with you on your travels. Take advantage of vacations, holidays, and other excuses to travel and enjoy the journey while making fitness a priority.
