Training and wellness is all about sticking to a routine.

When you travel, each day can pack in a completely different schedule.  Situational variables, such as unpredictable gym set ups, an inconsistent sleep schedule, and limited options for healthy meal choices present a challenges. How often do you come back from a trip feeling mentally and emotionally relaxed, but low-back pain from sitting on the plane has crept back in; maybe you are experiencing nagging knee pain from walking more than usual; or, perhaps your energy level is low from lack of movement and heavy meals?

This doesn’t mean you have to spend your whole trip exercising, nor that you shouldn’t enjoy meals out, or share a bottle of local wine! Cultivating a lifestyle in which you feel energized, and can move about pain-free, is about setting realistic expectations and making a few small changes. Healthy living just takes a little creativity!

Below are 7 tips on sticking to a routine to keep your body feeling good while you travel.

1. Make Space to Exercise! Work out in your hotel room, Airbnb, or even outside with a bodyweight-only workout. There are a lot of exercises to improve your mobility and strengthen your core. Overall strength that can be done using nothing but your own bodyweight. Below are a few routines that can be done anywhere.


2. Drink plenty of water! Start your day with 20 oz. of water. It’s easy to get dehydrated when traveling, between the recycled plane air, the constant activity, and a glass or two more of wine at dinner than you might normally have at home. Carry a reusable water bottle and take sips throughout the day to make sure you’re staying hydrated.

3. Make the city your gym!
Use a park bench instead of a gym bench for step ups or incline pushups. Find the jungle gym and work on your pullups!

4. Pack your resistance bands and a lacrosse ball! They can fit in a tiny pocket of a suitcase. You can get a great mobility and strength session in wherever you are with these two little pieces of equipment.

5. Don’t forget to eat some veggies! It’s ok to indulge a bit when you travel. You should enjoy the food and culture of the city you are traveling in! But, days of heavy food can leave you feeling sluggish and decrease your mood and productivity. Opt for a side of roasted or steamed veggies or stop for a veggie packed smoothie or juice when you it’s available to you.

6. Try to find at least 10-20 minutes a day for yourself
. Whether its taking a quick afternoon nap, or starting or ending your day with 10 minutes of meditation, taking some quiet time for yourself will go a long way in keep you mentally healthy when you travel, and help you make healthier choices. Try a meditation app like Headspace or Calm to reset and avoid some of the stress and anxiety that can sometimes come when traveling.

7. Remember that a workout doesn’t have to take a full hour!
Commit to 20 minutes in the morning. One of our favorite go-to workouts is a 16-20 minute tabata. Choose 4 exercises, and rotate through them for 20 seconds of work followed by 10 seconds of rest. If you really want to get your heart rate up and boost your energy for the morning, alternate between a cardio blast and an active recovery. Check out some of our favorite tabata workouts below!

Stick to these tips and you will find yourself coming back feeling refreshed and ready to get back to your normal routine. You may even find that a few days of lower activity will leave you coming back feeling even stronger!

Tabata Workouts

Tabata is a style of exercise where you do 4 minutes of each exercise, with 20 seconds of and 10 seconds recovery for 8 rounds.

-Work for 20 seconds

-Rest for 10 seconds

-Complete 8 rounds of each exercise

Tabata Routine 1

Bodyweight squats

Jump Squats

Pushups (Can be done on knees)

Mountain Climbers

Tabata Routine 2

Bodyweight lunges

Split jumps


High Knees

Tabata Route 3

Curtsey Lunges


Plank shoulder taps

Faux Jump Rope

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