Stay feeling strong while traveling with my favorite Sculpt Society workouts, simple bodyweight routines, and hotel gym circuits.
Hello friends!
how are you? I hope you are having a lovely morning. We’re on a bit of an adventure: we’re heading to New York! New York is one of my favorite places in the world and I get excited about the Broadway shows, shopping, all the food and sightseeing. If you have any NYC tips or new favorites, please send them my way! The last time I was there was on a girls trip with Liv.
If you’ve been here for a while, you know how much I love a good travel adventure. I always feel better when I stick to some sort of movement routine while away from home, whether it’s a family road trip or a long-haul flight overseas.
But let’s be real. Staying active while traveling can be challenging. Time zones, busy schedules, limited equipment, and a desire to relax can make it easy to skip a workout altogether. (And just skip training while traveling.)
Over the years, during family trips, girls’ weekends, and long vacations, I’ve learned that you don’t need a fancy setup or time at the gym to feel strong and energetic while out of town. Today I wanted to chat about my travel training, how I fit it into traveling without taking it over, and the idea of making on-the-go fitness feel doable and fun.
Staying healthy while traveling: my go-to workout + tips
Why make fitness a priority while traveling
When I exercise while on vacation or traveling for work, I notice:
my energy is high
I don’t feel like I’m getting too bloated.
I can enjoy all the great food without feeling dull
It helps me sleep better and manage stress, which is always appreciated
Most importantly, it’s not about “burning” the meal or forcing mysel to do anything I don’t want to do. I usually look forward to moving my body every day (and it’s one of the ways I stay somewhat sane lol). For me, it maintains my routine, supports my mental health, and makes me feel good so I can enjoy every moment of my trip.
My go-to workout while traveling
Here are my top three roads. All are tried and tested and easily customized to your schedule and location.
1. Sculpt Society App Training
If you’ve been following me for a while, you know that I love sculpture societies.
It’s my go-to for my travels because:
Labors are 10 to 45 minutes long. Ideal for quick movement sessions and can be adjusted depending on the time.
Doesn’t require a lot of equipment (you can do many workouts with body weight, but sometimes use 3 lb weights or ankle weights)
They combine the cardio, strength, and Pilates/barre inspired moves of dance to keep things fun.
The energy is upbeat and always lifts my mood, even in a hotel room.
Instructor is very good. Over-the-top fitness instructors are too much for me. TSS instructors have excellent natural energy and form cues.
I usually opt for a 30-minute sculpting session in the morning, or a cardio workout right before dinner if I’ve been sitting most of the day.
My full review of Sculpt Society is here and my link gets you a month free here.
2. simple body weight training
If you’re short on time or don’t have access to a gym, bodyweight training is a game changer.
This could be a hotel room, an airbnb, or even a park.
10 air squats
10 push-ups (change knees or lean on chair/bed if necessary)
10 gait lunges on each leg
20 bicycle crunches
20 glute bridge
30 second board
Repeat 3-4 rounds with minimal rest.
This routine hits all major muscle groups, keeps your heart rate up, and doesn’t require a single piece of equipment.
3. quick hotel gym circuit
If your hotel has a small gym, I like to keep things simple but effective with this combination of strength and cardio.
Strength circuit:
Do 3 rounds:
10 squats (dumbbell and goblet squats if available)
10 deadlifts (dumbbells or bar if available)
10 songs
10 bench pushups
10 leg bench step ups
12 bench hip rise
30 second board
Cardioblitz:
Treadmill hill workout:
Start with a 2% incline and warm up at an easy pace.
Increases by 2% every 2 minutes until it reaches 10%.
Hold at 10% for 2 minutes.
Return to 2% and sprint for 1 minute.
Cool on flat or low slope for 2-3 minutes.
This combo will get your heart rate up, challenge your muscles, and make you feel strong without spending an hour at the gym.
Tips for staying consistent on the road
Plan ahead: I usually decide which days I’ll be working out before I travel. A little planning goes a long way. Also, there are no expectations. If it works (heh) that’s great. If not, that’s okay too.
Pack the essentials: I always throw resistance band loops, a refillable water bottle, and sneakers in my bag.
Make it fun: Choose a workout you enjoy – dance cardio in your hotel room, hiking, beach walks – whatever makes your moves count.
Hydrate and rest: Traveling can be dehydrating and tiring. Prioritizing hydration and sleep will make your workouts easier.
With some go-to workouts and a flexible mindset, you’ll maintain your energy, support your health, and come home clean.
Whether you’re using Sculpt Society or narrowing it down to bodyweight workouts, hit the hotel gym circuit. Movement is a gift to yourself. Even on vacation. Also, exploring and walking with a tasty snack or shopping bag in hand totally counts as movement.
Do you want to exercise while traveling or do you prefer complete rest on your trip? I’d love to hear your approach in the comments!
xo
Gina
