travel to exercise

16 Travel-Friendly Fitness Exercises To Keep You Fit On The Go (No Equipment Required)

As much as we love the freedom of traveling and working remotely, it can sometimes disrupt our fitness routines.

Long hours on the road, irregular schedules, and unfamiliar environments can make it tough to stay active. However, we also know how staying fit is crucial for both mental and physical well-being as travelers.

But here's some good news: you can stay healthy and toned on the go without having to pack a gym bag!

For this blog post, I'm going to share my experience as nomad trainers by revealing the best travel exercises that require no equipment and are suitable for people always on the move like travelers, digital nomads and remote workers.

I will list these exercises in order of difficulty so keep reading to read our personal list of exercises you can't miss.

Easiest Travel Fitness Exercises

1. arm rotations.

Get ready to start your travel workout with a simple yet effective exercise - Arm Rotations. This exercise is as straightforward as it sounds, but it packs a punch in promoting mobility and flexibility in the upper body, essential for those long hours spent working on your laptop or carrying heavy luggage. The power of this exercise lies in repetition. So, take your time and aim for at least 15 rotations to start with. Keep breathing and enjoy the stretch in your arms and chest. You'll be amazed at how this simple exercise helps to keep your upper body flexible and energised.

How to do it

• Stand with your feet shoulder-width apart, grounding yourself firmly.
• Extend your arms out to the sides at shoulder-height. Imagine yourself as a human 'T'.
• Now, it's time for the rotation. Rotate your torso and arms behind you, then slowly return to the start.

2. Hip Circles

Next up on our list of no-equipment travel exercises is the Hip Circles. This exercise is not just about getting mobile, but also about building strength in your hips and the muscles that surround them. It's particularly beneficial for those of us who spend too many hours sitting during travel or work. A few rounds of Hip Circles can help keep your hips flexible and strong, helping you to avoid discomfort and maintain your mobility on the go. Don't forget to breathe here! You'll be amazed at how a few rounds of this exercise can fire up those hip muscles and add a touch of flexibility to your day.

• Stand tall, making sure your feet are aligned with your shoulders.
• Now, it's time to get those hips moving. Rotate them in wide circles, like you're hula-hooping.
• Don't forget to switch it up! Change directions every few reps to ensure you're working those muscles evenly.

3. Overhead Towel Row

Traveling doesn't mean you have to compromise on your strength training. The Overhead Towel Row is a fantastic no-equipment travel exercise that targets your upper back and shoulders. This exercise not only amplifies your strength but also enhances shoulder mobility and flexibility. You're just a towel away from toning up those muscles and feeling more powerful. It's not about speed here; it's about maintaining control and tension. So, take your time, keep breathing, and let the power of this simple yet effective exercise kick in. Your upper back and shoulders will thank you!

• Begin by holding a towel overhead, with arms stretched out. Create tension by pulling the towel ends outward.
• Initiate the rowing action by pulling the towel down in front of your face while maintaining the tension. Feel those muscles working!
• Extend your arms back to the overhead position and repeat.

4. The Towel Row

Don't be fooled by the simplicity of this exercise! The Towel Row is another super effective no-equipment travel exercise that brings the gym to you, wherever you are. All you need is your trusty towel and a bit of space. This exercise works wonders in strengthening your upper back, shoulders, and biceps. Moreover, it's fantastic for improving your posture, especially important if you find yourself slouched over a laptop while working on the move. The beauty of the Towel Row lies in its simplicity and efficiency. Take your time and really feel your muscles working with each pull. Your back, shoulders, and biceps will definitely feel the love. Trust us.

• Stand in a forward lean position holding a towel taut with palms facing up.
• Way to go! Now pull the towel towards your belly button, keeping your elbows close to your body.
• Slowly extend your arms back to the starting position, maintaining the forward lean.

5. Hip Bridge

Bring on the Hip Bridge, another perfect travel exercise that doesn't require equipment. Lying flat might seem easy, but trust us, this exercise will have your glutes and hamstrings burning in no time while giving your core some serious attention. Why should you get familiar with the Hip Bridge? It's straight-up rewarding – it strengthens your glutes and hamstrings and improves core stability. So, you might be on the move, but your workouts don't need to stop!

• Lie flat on your back with knees bent, and feet flat on the floor. Picture yourself ready to launch a rocket. You're the rocket!
• Without further ado, lift your hips off the floor until your knees, hips, and shoulders form a straight line. It's like you're a drawbridge – and you're lifting up!
• Hold for a moment, as if you're pausing to take in the gorgeous view from the top, then lower your hips back down to the floor.

6. Shoulder Taps

Let's round off the easy level with Shoulder Taps! This travel-friendly workout requires no special gear and is all set to challenge your strength, balance, and core stability. With every tap, you're not just working your shoulders but also engaging your core and boosting your balance. It's like hitting a workout trifecta – shoulder, core, and balance all in one go! Don't forget, you're a digital nomad, not a workout nomad. With these shoulder taps, you can prove that strength doesn't demand staticity.

• Start in a high plank position. You're a strong, sturdy table, ready to bear the weight.
• Next, tap your left shoulder with your right hand. Keep your hips level, no wobbling!
• Now, it’s time to repeat on the other side, alternating taps.

Loving these fitness exercises?

They were curated with the expertise of nomadstrong, the #1 online gym for digital nomads offering personalized online fitness training wherever your travels take you, intermediate level travel exercises, 7. push ups.

Alright, nomad travelers! It's time to level up with the first exercise for the intermediate level - the classic Push Up. This fundamental travel exercise, requiring no equipment, is here to work on your chest, shoulders, and triceps. Each push up is like a high-five to your strength and homage to the strength you carry within you, reinforcing your travel motto: No place too far, no workout too hard!

• Get into a high plank position. Imagine you're a solid plank of wood, ready to be carved into a masterpiece.
• Now, lower your body towards the floor, keeping your elbows snugly tucked close to your body. You're going down, but you're not staying down!
• Push back up to the starting position.

To mix things up a bit, it's time to give your lower body some love with Squats. This is another no-equipment, travel-friendly fitness exercise that can be done anywhere, anytime. Squats are your best travel buddy, strengthening those lower body muscles and improving your posture, setting you up for those long exploratory walks in your new destination.

• Stand tall, feet shoulder-width apart. Imagine you're a mountain, unshakeable and majestic.
• Now, it's time to lower your body, think of it like you're sitting on an imaginary chair by pushing your hips back and bending your knees. Don't rush, take your time!
• Stand back up to the starting position. Feel the burn in your thighs and glutes, that's your strength coming to life.

9. Reverse Lunge

Giving a shoutout to our legs, the trusted carriers, we have the Reverse Lunge. With no equipment required, this is another excellent and travel-friendly fitness exercise. This movement is a fantastic way to work on your lower body muscles and improve your balance. Think of it as your secret formula for strolling across cobblestone streets or hiking up winding trails in your next travel destination.

• Stand like a warrior, with feet hip-width apart.
• Time for some action! Step one foot back and lower your body, with both knees bending to 90 degrees. Like a graceful dancer, keep your balance and composure.
• Now, return to your starting position and repeat the process with your other leg.

10. Jump Squat

Next on our list is the heart-pumping Jump Squat. No equipment, no excuses - this fitness exercise is as travel-friendly as it gets. Jump Squats are not only about building strength in your lower body but are also amazing for improving your cardiovascular endurance. Think of them as your hidden superpower for those long, adventurous days of traveling and exploring. These are literally your secret weapon for when you want to race up the stairs of a breathtaking monument or dance the night away in a vibrant local festival.

• Stand tall and strong, with your feet shoulder-width apart. Picture yourself like a spring, ready to be unleashed.
• Dive into a squat, just like we practiced before. Now, here's the fun part – explode upwards in a jump. Extend your legs and reach for the skies!
• Land softly like a feather, seamlessly flowing into the next squat. Keep this rhythm, and feel the power coursing through your legs.

11. Reverse Lunge to High Knee

As we move along our list, we bring you the impressive Reverse Lunge to High Knee. This is a no-equipment-required travel exercise that will make your lower body stronger while improving your balance and coordination. Indeed, this exercise will be your secret edge when navigating uneven terrains or taking on spontaneous adventures in your travels.

• Begin with feet hip-width apart, poised and confident.
• Step one foot back and lower your body, bending both knees to 90 degrees. Remember, poise and balance are key.
• Now, rise like a phoenix! As you stand, drive the back knee up towards your chest.
• Repeat the process, alternating legs.

12. Kneeling Lean Back

As we cap off the intermediate level, let's dive into the Kneeling Lean Back! This truly a game-changer. It stretches your quads, and strengthens your glutes and hamstrings, making it a fantastic exercise to maintain lower body strength and flexibility while on the go. Enjoy the strength and flexibility it brings to your travel adventures!

• Begin by kneeling on the floor, with your torso upright. Picture yourself as a strong, grounded statue.
• Slowly lean back, extending your hips while keeping your chest lifted. Imagine a string pulling you up from your chest, keeping you tall and proud.
• Draw yourself back into the starting position, maintaining control and balance throughout.

Stay Fit, Wherever You Are!

The travel exercises in this guide were crafted in collaboration with nomadstrong, the #1 online gym tailored for the digital nomad lifestyle, to keep you in peak shape on your journeys., advanced travel exercises, 13. bulgarian split squat.

Next on our list and also the first in our list of advanced exercises is the Bulgarian Split Squat. This is a fantastic travel exercise that will get those legs burning and heart pumping. Not only does it work on your mobility and flexibility like the arm rotations, but it also targets your glutes, quads, and even your core. It's a powerhouse exercise that does a lot with a little and the key to this exercise is maintaining good form and balance. So, take your time, and don't rush. Rome wasn't built in a day, and neither is a good fitness routine!

How you do it

• Start by standing upright, feet shoulder-width apart. Keep your arms outstretched at shoulder height, ready for action.
• Now, take a step forward with one foot. The distance should be far enough so that when you bend your knee, your thigh is parallel with the ground.
• From this position, lower your body until your front knee is at a 90-degree angle. Your rear knee should almost touch the floor.
• Push through your front heel to stand back up, then switch legs and repeat.

14. Hindu Push Up

Next up, we have the Hindu Push Up. A favorite among many athletes, this fitness exercise not only strengthens your arms, shoulders, and back but also improves your flexibility. Imagine that! One single movement that works out so many muscle groups. This exercise is your go-to when you're short on time but still want a comprehensive workout. If done correctly, you'll feel a fantastic stretch and contraction in every rep. But as you work through these, remember to maintain steady breathing and always prioritize form over speed!

• Start in a pike position, with both hands and feet on the floor. Picture yourself as an upside-down 'V'. This is your starting position.
• Next, you'll move in a swooping motion. Lower your body, dropping your chest down and then forward. Imagine you're moving under a low fence.
• Finish the movement by pushing your hips back up into the starting position.

15. Shove Off

Let's move on to our next no-equipment travel exercise, the Shove Off. This is a fantastic and convenient exercise that focuses on strengthening your chest and triceps. All you need is a sturdy bench, a railing, or even a park bench will do! Remember, it's all about making the most out of what you have. So, even if you're halfway up a mountain or in the middle of a crowded city, you can still get a solid workout. In no time at all, you'll be seeing muscles you didn't even know you had.

• Begin by standing face towards a bench. Extend your arms out and place your hands on the bench, ready to show off your strength.
• Now, bend those elbows, leaning your body towards the bench. It's like you're trying to push it away with your body - hence the name, Shove Off!
• Once you've leaned in, it's time to push back. Use your chest and triceps to push your body back to the starting position.

16. Sit Out

Alright, it's time to wrap up our advanced exercises with an absolute humdinger - the Sit Out. The Sit Out is a prime example of how you can keep fit wherever you are without needing any fancy equipment. Brilliant, isn't it? You can do it right on the beach, in your hotel room, or even at the airport! It's a fantastic drill that enhances mobility, core strength, and coordination. Talk about getting the most bang for your buck!

• Get into an all fours position. Hands and knees on the ground, back parallel to the floor. This is the starting position.
• Kick one leg through to the opposite side, simultaneously rotating your hips and shoulders. It's like you're threading a needle with your leg.
• Return to the starting position and repeat on the other side. Remember to stay balanced and controlled throughout the movement. One rep down, many more to go!

Keeping fit while traveling can be tricky, but with these no-equipment fitness exercises, it's more manageable than ever before.

There are plenty of exercises that you can do in your free time to keep yourself healthy and energetic. Be sure to switch it up and mix and match various routines for the best results.

Enjoying this fitness exercises ?

They’re just the start unlock a universe of health and fitness designed for the nomadic life with nomadstrong, the #1 online gym tailored for digital nomads., ready to get fit on the go.

So, ready to level up your fitness game on the go? Well, we've got just the thing for you! Book our free, online gym tour at NomadStrong. We (Joe and Marlon) will be here to guide you through what you can expect and answer all your burning questions. No strings attached - promise!

About the Author: Joe Müller

Having been a software engineer and experiencing all the physical issues that come with it, Joe became a personal trainer and online coach in 2017. He co-founded NomadStrong with his partner Marlon Schadeck to offer digital nomads a solution to get fit and adventure-ready.

Hey, just an heads up that this article was written in partnership with NomadStrong. Don't worry though, we strive to only publish sponsored content that could be useful to you!

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5 Travel Workouts to Keep You Fit On the Go

Whether you're on a business trip or visiting family, these five workouts will keep your gains in tact..

You might be out of town for a business event or to visit your family for the first time in who knows how long. Or, you might be out on an actual vacation. Whatever your reason for being off somewhere that’s not your regular gym, it’s easy to fall into the “will I lose all my gains?” despair. But the reality is actually to the contrary: Taking time away from the barbell allows you to recover and reveal your true strength (fatigue masks fitness, after all). So your travel workout program may be a good thing for your heavy lifting , after all.

Let’s face it: your diet isn’t going to be perfect while traveling, and neither will your sleep schedule — let alone the amount of time you actually have to devote to your workout while so much else is going on. So performing short, intense training sessions while on the road will help you maintain what you’ve worked so hard to build and keep up the momentum that you need to continue moving forward with your regularly scheduled  programming .

Below, we outline five workouts to try, broken up by training goal. Of course, mobility-focused workouts will have positive crossover effects on your strength training. And sessions that are geared toward making you stronger will help you build muscle . There’s a lot of overlap in these travel workout categories, but if you’re trying to reach one goal above others efficiently, read on to learn which ones to pick and which moves to emphasize.

Travel Workouts

Travel workout for muscle gain, travel workout for conditioning, travel workout for strength, travel workout for mobility, travel workout for fat loss.

To gain or maintain muscle without equipment on the road, try to minimize your rest periods and complete these sets with 45 seconds between each set and two to three minutes between each of the three circuits. You’ll alternate between lower and upper body movements to give your specific muscle groups a break while making sure your body is still working hard overall. 

Three rounds of:

• Bodyweight Squat — 50 reps
• 1.5-Rep Push-Up — 15 reps
• Lateral Lunge  — 25 reps (each side)
• 1.5-Rep Triceps Push-Up — 15 reps
• 1.5-Rep Split Squat — 20 reps (each side)

You’ll notice a fair amount of 1.5-reps , which are when you complete a full rep, then half a rep, and counting those combined as a single rep). One-and-a-half reps increase your time under tension and maximize the mind-muscle connection — a perfect storm for building muscle — while keeping your volume high to compensate for your lack of external loading.

You don’t need access to a sled — or even a kettlebell or jump rope (although those are great if you can travel with it) — to get a solid conditioning workout while you’re traveling. Here, you’ll want to time yourself each day you do this workout and stack your results against each other so you can track your progress. The goal is to rest only as needed.

• 10 burpees with push-up
• 20 mountain climbers (per leg)
• 9 burpees with push-up
• 18 mountain climbers (per leg)
• push-up burpees with push-up
• 16 mountain climbers (per leg)
• 7 burpees with push-up
• 14 mountain climbers (per leg)
• 6 burpees with push-up
• 12 mountain climbers (per leg)
• 5 burpees with push-up
• 10 mountain climbers (per leg)
• 4 burpees with push-up
• 8 mountain climbers (per leg)
• 3 burpees with push-up
• 6 mountain climbers (per leg)
• 2 burpees with push-up
• 4 mountain climbers (per leg)
• 1 burpee with push-up
• 2 mountain climbers (per leg)

By the end of this session, you’ll have completed 55 burpees — which will include 55 push-ups — and 110 mountain climbers per leg. If that’s not enough for you, feel free to bump it up to two rounds: just make sure you’re keeping track of your time to completion.

To stay strong on the road, you’ll want to prioritize taking full-body movements to failure — repeatedly. To accomplish this, you’ll start by performing as many quality reps of the exercise as you can in one go.

For example, if you can bang out 26 crisp diamond push-ups at once before reaching failure, do it. Then your task will be to rest as little as possible to perform 26 more diamond push-ups. For example, you might be able to hit 14 reps on your second set; then eight, and then four, which will give you 26. In total, you’ll have performed 52 reps in as little time as possible — a strength builder both physically and mentally.

With exercises that require a static hold — like bodyweight pause squats and planks — time how long you can hold each position before failing, then rest as little as possible as you try to accumulate the same number of seconds in the position (count your seconds like reps, above).

To Repeated Failure:

• Diamond Push-Up
• Bodyweight Pause Squat
• Pike Push-Up
• Side Plank (left)
• Side Plank (right)
• Wide Push-Up

While you’ll want to rest as little as possible between your sets of each exercise, rest as long as you need to between the different exercises. In other words, after completing your diamond push-ups, rest as long as you need to before getting started on your bodyweight pause squat.

Aim to increase the number of quality reps you can start with — it’ll give you something exciting to strive for and a way to track your strength and progress without weights.

Improving your mobility will improve your lifting — it’s as simple as that. For this travel mobility workout, you’ll do moves that you’re familiar with in the gym, sans the weights, and concentrate on strengthening and extending the end ranges of motion.

Four Rounds Of:

• World’s Greatest Stretch  — 6 reps (each side)
• Single-Leg RDL  — 10 reps (each side)
• Scapular Push-Up — 15 reps
• Frog Stretch — 15 reps
• Single-Leg Glute Bridge  — 15 reps (each side)
• Back-to-Wall Shoulder Flexion — 15 reps
• Crab Reach — 10 reps (each side)

Ensure every rep is completed with intention, under extremely slow control — and don’t forget to breathe fully through each rep.

One of your goals might be body recomposition , and there are plenty of workouts you can do on the road to help you out. If you’re looking to decrease your body fat percentage , you’ll want to emphasize higher intensity moves requiring your full body to engage. Building strength while also resting relatively little and integrating intensive cardio work can help you shift your body composition toward more muscle and less body fat  if that’s what you’re going for.

Three to Five Rounds:

• Clapping Push-Up — 6 reps
• Jumping Lunge   — 12 reps (each side)
• Hand-Release Push-Up — 12 reps
• Jump Squat — 20 reps
• Lateral Bound — 12 reps (each side)

Aim to rest as little as possible between exercises, but rest for at least two to three minutes between rounds. That way, you’ll push yourself during the rounds, but let yourself come back with crisp form with each new round. Of course, if your form is ever slipping, rest as needed before proceeding.

If you want to measure your progress with a barometer beyond fat loss, time yourself during your workout and write it down. See if you can get faster and more efficient with your movements during your vacation.

The Best Exercises For Traveling

Especially if you tend to get bored when you can’t play with all the barbells and dumbbells in your regular gym, you’ll want to emphasize full-body, compound bodyweight movements when you’re on that business trip.

Think all manner of squats, push-ups, lunges, and dynamic movements like burpees, mountain climbers, and — if you have access to certain equipment — kettlebell swings and double-unders . When in doubt about an exercise, ask yourself if it requires your entire body to put in work and if you can execute it with perfect form to failure. If yes, then it probably passes the proverbial litmus test for travel exercising.

Using these kinds of high-energy, high-concentration compound movements, you’ll be making the most efficient use of your time, physical space, and mental energy . Remember, traveling can be emotionally and mentally exhausting , so your goal should be to maximize whatever energy you do have to get a solid workout in — even if you only dedicate 15 minutes to the cause.

Why Should You Work Out While You’re Traveling?

Let’s be real — whether you’re away for business or pleasure, traveling can be stressful . Working out while traveling is that it doesn’t need to add to your stress. You can get a high-quality workout in, even if it’s just in your childhood bedroom or hotel room, for 15 minutes with nothing but your bodyweight . So instead of adding extra planning, being intentional about working out when you’re on the road will decrease your stress levels and improve your overall mental health .

Plus, traveling is exhausting on the body, but that doesn’t often translate into resting better . On the contrary: With all those road trip coffee stops and all that jet lag, you’ll often find that your circadian rhythm is way off on your business trips. Enter working out — getting a hard workout can help improve your sleep . And the better you sleep , the better you train . This is definitely the kind of feedback loop you want to get yourself into: good sleep, good training — a win-win for every part of your body and mind .

As if decreasing your stress and improving your on-the-go sleep wasn’t enough, continuing your workout program while you’re traveling will keep you ready to get back to the gym with little interruption when you get back home. Instead of looking at your trip as a potential detriment to your gains because you won’t have your barbells, try to think of it as a chance to work through your sticking points . You might be able to use potentially equipment-free training as an opportunity to get stronger in areas that you typically neglect — think mobility , lateral movement , or bodyweight strength and conditioning . 

When Should You Work Out While Traveling?

When you’re figuring out when to work out on your business trip, things might be somewhat more stable than when you’re visiting family. You might have access to a hotel gym and more predictable hours (i.e., you’ve got to be at that conference by nine, get your workout in at seven). If you’re using a hotel gym, check the hours before you make your plan. So if you prefer to work out at night , instead of going to happy hour, make sure the hotel gym will be open; and if you’re the 4 a.m. workout type of human, make sure it’s open 24/7.

If you’re traveling to see family or are going on vacation, chances are you’ll have less control over your schedule and what you eat than you usually do. The latter isn’t necessarily a bad thing, but your body may feel pretty unsettled if you’re used to eating for your gains  but then get loaded up on pie and processed foods all week with your fam. If you’re looking to maximize the impact of your workouts and minimize the impact of grandma’s cookies, you might want to consider working out before tucking in.

Why? Your body (and muscles) are primarily fueled by glycogen , stored in limited quantities in the liver and the muscles. Exercise (particularly before eating) increases glycogen breakdown of liver glycogen to maintain blood glucose concentrations to make sure your muscles have enough fuel for movement. Doing moderate-to-high intensity exercise for an extended time results in lowering of liver glycogen stores. Exercise-induced glycogen deficit increases insulin sensitivity and helps the body efficiently process and store the calories (and especially carbohydrates) you’re about to eat. AKA, work out before you eat up on your vacation.

Workout With Your Bodyweight

Limited equipment, time, and space don’t have to stop you from training when you’re traveling. Doing short, high-intensity wor k will allow you to maintain your fitness while enjoying the finer things in life. If you’re looking to learn more about training with your bodyweight or limited equipment, check out these training articles.

• Best At-Home Bodyweight Workouts
• 9 Mobility-Focused Exercises to Improve Your Squat Without Weights
• Yes, Office Workouts Are a Thing — Here’s What You Need to Know

Featured image: Puhhha/Shutterstock

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

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The Best Travel Workouts You Can Do With No Equipment

By Alexa Tucker

When it comes to reaching your fitness goals, consistency is key . And while travel workouts are obviously great if you can fit them in, don't stress about taking a few days off— skipping your workout for a few days isn't going to set back your progress.

But there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood. That's why we rounded up some of our top equipment-free , minimal-space travel workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you've unpacked your suitcases.

So whether you're on the road for work, fun, or visiting family, here are eight travel-friendly workouts to try.

Repeat 3x: • 10 Plank Ups • 10 Lateral Plank Walks • 10 Burpees With Push-Ups • 10 Planks With Shoulder Taps • 10 Diamond Push-Ups • 10 Mountain Climber Twists

Developed by FitFusion trainer Kenta Seki , this workout might make it hard to blow dry your hair tomorrow. It will take about 10 minutes to complete—get all of the workout details here .

Do 12 to 15 reps per side for each exercise.

Repeat 4x: • Side-Step Squats • Single-Leg Glute Bridges • Curtsy Lunges With Side Kick Rest — 90 seconds

No squats required for this workout from Jill Penfold , LA-based personal trainer and creator of the 12-week LA Bride Body program . Get the workout details here .

If you're a beginner, do 30 seconds of work, 30 seconds rest per move. Intermediate: 40 seconds work, 20 seconds rest Advanced: 50 seconds work, 10 seconds rest

Repeat 2x: • Mock Jumping Rope • Burpee With Push-Up • Squat Jump • Plank Taps • Jumping Lunge

Get up on the right side of the bed (even if it's not your bed) with this 10-minute burner from Jill Penfold , LA-based personal trainer and creator of the 12-week LA Bride Body program . Get the workout details here .

By Alexis Berger

By Grace McCarty

By Katie Way

Do each move for 2 minutes, rest for 30 seconds between moves: • Bodyweight Squats • Push-Ups • Plank With T-Rotation (switch sides after 1 minute) • Alternating Standing Oblique Crunches

The perfect routine if you've only got 10 minutes to spare (and no extra time to get ready again afterward). It was developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE . Get the workout details here .

Repeat 2x: • Plié Squat pulses With One Foot Raised — 30 seconds per side • Alternating Side Lunges — 30 seconds per side • Skater Hops — 15 seconds • Curtsy Kicks — 30 seconds per side • Goblet Squats — 30 seconds • Jumping Jacks — 15 seconds • Pilates Scissors — 30 seconds • Clamshells — 30 seconds per side

This workout from exercise physiologist Michelle Lovitt , M.A., will set your inner thighs on fire. Keep in mind that spot training is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you'll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, get the full workout details here .

2 sets of 10 reps each: • Step it Up • Leg Lift • Tap It Out • Downward Dog Reach

This four-move strength circuit targets your core. It was created by Katherine Greiner of KGBody , for SELF's 2016 Six Weeks To Summer challenge . "The moves work the obliques, abs, and lower back to reveal a strong, sexy stomach," Greiner says. Get the workout details here .

Do each move for 1 minute.

Repeat 4x: • Jumping Lunges • Wall Sit With Hands Up • Jumping Squats • Plank Rest — 1 minute

This workout from SELF's 2016 Six Weeks To Summer challenge will have you jumping, planking, and sweating . Get the workout details here .

Air Punches — 30 seconds • 5 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 1 Burpee Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 5 Burpees

There are only two moves in this workout from SELF's 2016 Six Weeks To Summer challenge , but your heart will be racing by the end. Get the workout details here .

• 16 Equipment-Free Arm Exercises You Can Do at Home
• A 15-Minute No-Equipment Core Workout You Can Do at Home
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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

7 Fun, Fast, & Effective Travel Workouts

By: Author Robyn Robledo

Posted on Last updated: January 5, 2024

Working out while you travel can help you feel better, prevent you from losing your hard-earned gains, and up your metabolism so you can indulge a little without gaining weight. We’ve put together this travel workout guide with 7 different styles of workouts to meet your fitness needs while traveling.

Table of Contents

Fitness Equipment for Travel

The best equipment for travel workouts include:

• travel yoga mat
• monster mini jump stretch band
• exercise tubing
• exercise ball

Functional Training Workout

Aka “ my a$$ is flat from sitting too long ” workout.

This functional travel workout focuses on establishing strength in the glutes, which tend to get tight from prolonged sitting. No equipment is needed for this workout!

Here are 2 ways I’d integrate this type of workout:

1 | The no-sweat-feel-good workout.

This workout can be one complete workout in and of itself, especially if you are looking for just a “feel good” workout that wakes up some dormant muscles from prolonged sitting (think road trips and long haul flights) and energizes you without having to sweat.

Bonus: Add in the total body workout .

2 | The goal-driven athlete.

This is a good warm-up routine for your more intense workouts below or a great warm-up before your hike or other adventure sports. To prevent sciatica, try these yoga poses to really open up those tight hip flexors.

1 | Side Lying Leg Lift

Leg completely straight, foot flexed, make sure you are completely on your side. You should feel the movement in the outer hip. If you feel it in the front of your hip you are probably using your hip flexor instead of your hip/gluteal muscles.

2 | Bent Leg Bridge

Drive through the heels. Aim for your knees, hips, and shoulders to be in one line at the top of the movement.

3 | Alternating Single-Leg Bridge

Keep the hips high and in one plane, don’t let your hips shift from side to side. Press through the heels and contract your gluteals to help stabilize. Alternate extending one leg so that it is in line with the knee and hip.

4 | Arch Up

Keep toes on the mat, place hands behind the head, and squeeze shoulder blades together while you lift the chest and hands off the floor a few inches.

5 | Dolphin

Keep your upper body on the floor, with straight legs lift the heels as high as you can, trying to get the thighs to come off the ground.

Simple Total Body Conditioning Travel Workout

Sometimes the best travel workout is the simple one. These 3 easy movements can be done with no equipment and from the comfort of your hotel, Airbnb, or even campground.

While maintaining a slight arch in the lower back and the chest lifted, bend the knees so that the thighs get close to parallel to the floor. You should have even weight in the toes and heels and the knees shouldn’t go past the toes when you descend.

2 | Reverse Crunch

Feel free to bend the legs to keep your back on the floor. Press the belly into your spine and the lower back into the floor, try to have no space between the floor and your lower back. Lift hips off the floor trying to not use momentum to execute the crunch. The movement can be very small.

3 | Push Ups

Keep your abs tight so that you maintain a straight line from your shoulders to your feet. Tuck your pelvis under slightly to avoid sinking in your lower back. If you cannot maintain this position then do a modified push-up with your knees on the floor. Bend your elbows to ninety degrees, making sure your hands are wide enough that the elbows stay in line with the wrists, but your elbows should be lower than shoulder height. If there was a line between your thumbs and your chest you would touch it if you went all the way down. Keep your head in neutral.

Burn Fat Travel Workout

Now it’s time to get the heart rate elevated! This is the perfect HIIT travel workout to do if you just spent a night indulging too much 😉. The goal is to move from one exercise to the next as quickly as possible without sacrificing form. After you complete one round, allow your heart rate to come down significantly before repeating the sequence. This is also a great workout routine to do at home if you have limited equipment .

1 | Jumping Jacks (1 minute)

I hope you know what these are 🙂

2 | Rock and Roll with a Jump (15 reps)

Place your hands lightly on your knees while rounding the spine and rolling back. Keep the spine rounded and the abs engaged while rolling back up. Draw the heels close to the glutes and drive through the feet to jump as explosively as possible.

3 | Swim Kicks (30 reps total)

Start lying on the floor with the legs up and perpendicular to the floor. While keeping the low back on the floor, alternate lowering one leg until it almost touches the floor, then switch.

4 | Walking Lunges (10 per leg)

Make sure your feet are hips width apart before stepping out to do your lunge. When you step out and make sure your stride length is far enough apart that your front knee stays over your front ankle. Descend with control, your back knee should come close to the ground without touching it. Squeeze your front thigh and gluteal while ascending.

5 | Squat Jump (15 jumps)

Start with feet shoulder-width apart, and maintain a natural arch in your lower back while descending. Descend just as you would a squat, then jump as high as you can, driving through the heels, trying not to let your knees go over the balls of the feet.

6 | Bicycle Crunch (30 reps total)

Keep the lower back pressed into the ground. Lightly place your hands behind your head and alternate touching opposite elbow to knee. Try to round and twist through the upper back so the shoulder blades alternate coming off the ground.

7 | Hollow Hold (20 seconds)

Start by laying flat on your back, place the hands on the top of the thighs, and round your upper back as if doing a crunch. At the top of the crunch position, start to bring the legs off the floor a few inches. If it’s too difficult to keep the lower back down, then bend the knees until the lower back lies flat on the ground or keep the feet on the ground until your abs get stronger.

Advanced Functional Conditioning Travel Workout

This is a great total body workout that can be applied to improve strength, size, or leanness depending on the rep range you choose, except for the triple threat which we recommend doing 15 reps of in each direction, and the jackknife you should do for max reps.

1 | Bulgarian Squat

Elevate one foot behind you on a bench, block, or ball being careful to select a height that doesn’t force you to arch the lower back excessively. Bend the front leg to 90 degrees using a long enough stance that the knee of the front leg doesn’t pass the ball of the foot. The torso should lean forward slightly inclining forward over the working leg but not rounding. *You can skip using the Swiss ball and place the back foot on a picnic table, chair, or just on the ground and make it a lunge.

2 | Back Dips

For this movement, you can place your feet on the floor or elevate them if you’d like more challenge. Place hands on the edge of the bench, chair, or elevated surface with the finger facing forward. Bend elbows to 90 degrees or as far as comfortable, keeping elbows over the wrists.

3 | Swiss Ball Triple Threat (15 in each direction)

This combination involves three different movements each targeting a different area of the posterior chain. Start lying on the ground with the arms out to the sides and head resting on the floor. Place your heels and lower calves on the Swiss ball for all three movements. The first movement is done with the legs straight and focuses on squeezing the glutes while lifting the hips up and down. The second movement is done with the legs bent at 90 degrees and focusing on the hamstrings while lifting the hips up and down. The last movement involves the low back, hips, and hamstrings and requires the hips to be held high without straining the neck while rolling the ball in and out.

4 | Swiss Ball Jackknife (max reps)

Place your hands on the floor and your shins on the Swiss ball. Holds a tight plank position. If your hips sink, you will feel it in the lower back which you don’t want. Lift the hips as you bring your knees towards your armpits.

5 | Rear Delt Pull

Hold the band just outside shoulder width at shoulder height. With the arms straight pull the band apart until the band touches the chest. As you separate the hands keep the shoulders down and squeeze the shoulder bladed together. If you need more or less of a challenge, you may need to upgrade to a different size band . The band I use is a #3, or 35# resistance band. You can also make it more challenging by doubling up the band.

6 | Clapping Push Up (max to failure)

Just like a push-up but accelerate as you ascend so you can add a clap at the top of the movement.

HIIT Travel Workout

This is travel workout is great if you want to have fun and challenge yourself, but I don’t have any weights to use.

1 | Burpee (20-30 reps)

There’s nothing quite like a set of burpees to wake you up and get you ready to push yourself! Squat down place your hands on the floor, and jump back to a plank. From the plank, hop the feet back to the hands then jump powerfully up as high as you can.

2 | L-sit (10-30 seconds)

Using yoga blocks or an elevated surface. Sit in a pike position (legs straight and in front of you) and press your feet and legs off the floor.

3 | Spiderman Push Ups (6-10 reps per side)

Do a push-up while bringing one knee to the same side elbow. Your hands won’t be even like they are in traditional push-ups. Instead, think of them being in diagonal from one another with the elbow that touches the knee lower than the other hand and switch with each rep.

4 | Vertical Jumps (10 reps)

Make sure to swing your arms powerfully and jump as high as you can while controlling the landing.

5 | Handstand Push Ups (4-8 reps)

As a beginning option, start facing away from a wall and walk your feet up the wall. Eventually, you will get your feet up high enough and your hands in close to the wall to do some partial push-ups in this position. The end goal is to be able to start facing the wall kick up to the handstand with your back against the wall and then do push-ups. Or have someone hold your feet.

6 | Handstand Tap Ups (10 reps- try starting 5 with each foot in front)

If handstand push-ups are too much, do regular handstand holds instead. Start with one foot in front and arms overhead. Visualize trying to keep a straight line from the arms overhead to the toes of the back leg. Slowly lean forward keeping the body straight and tight. As the hands touch the floor use some momentum to kick up to a straight body position.

7 | Tuck Jump (10 reps)

Jump up as high as you can and at the the top of your jump, bring the knees to the chest.

Gymnastics Travel Workout

We taught gymnastics for 25 years. This is a fun travel workout to do if you have kids. It helps them stay healthy and gives you a bonding experience. Alternate the jumps with cartwheels and have fun with it.

1 | Standing Broad Jump (10 reps)

As you bend your knees, swing your arms behind you and bring them forward powerfully as you jump as far as you can landing in a squat position.

2 | Cartwheels (10 reps- try starting 5 with each foot in front)

Hotel Travel Workout For Building Muscle

It’s easy to get a travel workout in when you are staying in a hotel since most hotels have a gym with dumbbells. Do this routine from top to bottom two times through with a weight that fatigues you by 15 reps. For true strength gains, your RPE (rate of perceived exertion should be between 6 and 8 and your rep range from 8-12 so adjust the weight accordingly.

1 | Shoulder Press

Hold a pair of dumbbells at shoulder height with the palms facing forward. Press the dumbbells overhead and together while keeping the neck long, ears in line with the shoulders, and scapula depressed.

2 | Alternating Bicep Curl

Start with the palms facing towards the body and as you bend one elbow, rotate the palm to face that shoulder. Remember to keep the elbow close to the body and pointing down.

3 | Overhead Tricep Extension

Hold one dumbbell in both hands and extend the arms straight overhead. Focus on keeping the elbows pointing upward and triceps parallel to one another as you bend the elbows and then re-extend the arms.

5 | Good Morning (aka Straight Leg Deadlift)

With a flat back, hinge forward with mostly straight legs until your back is parallel to the floor or you reach an endpoint in the stretch of the hamstrings. Then squeeze your glutes to return to standing. You should feel a nice stretch in the back of the legs for this one but use your butt muscles and not your back to bring you up to vertical.

6 | Bent Over Row

Bend the knees and hinge forward so that your back is almost parallel to the ground. With a nice arch in the lower back and the chest slightly lifted, start with the dumbbells hanging under your shoulders then squeeze your shoulder blades together as you draw the elbows up past the rib cage.

More Fitness Resources:

• Yoga for Surfers
• Surfing Fitness Workout
• Yoga for Hikers
• How to Train for a Strenuous Hike
• Yoga for Climbers (coming soon)
• Best Tools for Myofascial Release

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My Bodyweight Travel Workout (No Equipment? No Problem)

When caught up in the exciting and unpredictable throes of travel, it’s quite easy to push personal fitness to the back-burner or neglect it completely. I get it. I’m living and breathing proof.

I’ve pulled hazy all-nighters at Peruvian casinos. I’ve ingested frightening amounts of Chinese street food under the buzz of flickering streetlights. I’ve spent entire days detached and burnt out from the grind of travel, staring blankly at a computer screen . I know from experience how easy it is to get out of shape on the road.

But, I also know that it doesn’t take much to get in shape and stay in shape while traveling. 

Over the years, I’ve developed a routine of simple and effective travel bodyweight workouts — no equipment necessary — to stay fit without disrupting my life the road. No gyms, weights, machines, or big time commitment. It works for me and it can help you too.

What to Expect

• About 30 minutes of dedicated exercise a day, five times a week
• Three days of bodyweight exercises
• Two days of cardio exercises
• Two ‘rest’ days
• A complete full-body workout

Where to Workout

The beauty of this bodyweight travel workout is that you can perform it wherever the hell you want. It can be accomplished in seedy bus stations, balmy hotel rooms, beaches, airports… practically anywhere. The choice is yours. This workout requires no equipment and is made for travelers .

Day One – Shoulders, Arms, and Core

Complete exercises 1-4 in succession (one set). A complete workout consists of three full sets separated by 3-4 minute breaks . The number of reps can be raised once you comfortably complete three full sets with proper form.

Knee-to-Elbow Plank – 20 reps per leg

Pike push-ups – 12 reps, crunches – 40 reps, 20 to the center, 20 alternating to the sides, decline push-ups – 10 reps, flutter kicks & scissor kicks – 30 seconds each, day two – cardio.

The goal on cardio days is to get your heart beating at a high rate for at least 30 minutes . Cardio days should be fun and productive – that’s it. No rules, reps, or sets. Workouts shouldn’t always seem like a chore.

Here are a few of my favorite ways to get my cardio workout in :

• Ping pong (yes, ping pong)

Get creative. Seek out free fitness classes, find pickup games, join running groups, play frisbee in the park, or set lofty step goals . Make your cardio days entertaining, social, and fulfilling.

Day Three – Chest, Back, and Core

Push-Ups – 12 reps

Planks – 45 seconds center plank, 45 seconds side planks per side, bird dog crunches – 50 reps (25 on each side), dips – 15 reps, superman – 45 seconds, day four – cardio.

Today is another cardio day, so get your heart beating at a high rate for at least 30 minutes, just as you did in day one.

If the freedom of the cardio workouts creates too many options and makes it hard to decide, just run for 30 minutes. I always think of running as my go-to when other options are unavailable or inconvenient.

Day Five – Legs

Wall-Sits – One minute

Lunges – 30 reps, squats – 20 reps, calf raises – 25 reps, track your progress.

Keeping a log of your daily reps will hold you accountable. For forgetful people like me, a record of progress will ensure that workouts are focused and on track. Numbers will serve as a great motivator as time passes.

Work Out While You Travel (No Equipment Necessary)

It’s easy to lose focus and a sense of routine on the road. Travel can pull you in a million different directions at once and throw your life out of balance.

Following this no equipment travel workout routine will inject harmony, focus, and energy into your days on the road. Finding time to exercise will help balance out the oily street food, hours-long computer sessions, and late nights. No, this routine won’t solve all of the problems you encounter on the road, but it will keep you grounded and help you get in great shape along the way.

Travel with purpose. Commit to making routine exercise a focal point and you will begin to live your best life on the road.

Last Updated on March 19, 2024

Noel Krasomil

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

How to fit in exercise while travelling

By Anita Bhagwandas

We tend to fall into two distinct camps: those who stick fastidiously to their exercise routines when travelling and those who just don’t. I’m resolutely a part of the latter. My gym kit has taken a tour of the most exotic locations across the globe, failing to actually ever leave my suitcase . More often than not, I’ve returned home and taken my forlorn-looking kit out of the suitcase only to feel a familiar feeling: travel workout shame.

Perhaps my avoidance is partly justified. “For some people, a break can actually be hugely beneficial, especially if you’ve been training consistently for some time leading up to going away,” says personal trainer Luke Gouden . “But for most people, the big challenge of keeping up with fitness routines when travelling is that it tests any momentum you may have had, as well as your ability to get back on track when you return,” he says.

There’s little value in berating yourself or hurling your unused kit across the room in a flight of fury. “It sounds obvious but focus on what you can do when you’re away and the overall benefit of why staying on top of your fitness routine is important to you both mentally and physically. Mindset is everything, so remind yourself of the importance of the energy boost and endorphins you get from exercising,” Goulden says reassuringly. If fitting movement into your travelling is something you’re struggling with, here’s how to navigate it…

1. Manage your own expectations…

I start every potential trip thinking I’ll work out every morning and yet, I don’t actually do that back home. Goulden says: “Be realistic. Imagine a volume dial on a stereo that you can turn up and down. Accept that you may have to dial down your fitness routine, but not dial it completely off. Is there a way for you to maintain consistency and momentum? If so, what does that look like for you?”

That might not be a daily workout at the hotel gym or a gruelling beach run in the sweltering heat. Instead, walking a bit more each day for example when you’re away could be enough. If you find fitness tricky to maintain when you travel, perhaps just do a little bit more than you usually would, and that could be enough to spur you on to do more. Set a small goal each time you go away, and just try to hit that – anything else is a bonus.

2. Make it easy and fun

One way to find the motivation to move is to make it fun and novel. Trying a class in a new location lets you sample the local culture and have fun and it’s a great way to meet new people too. Using an app like ClassPass – which is available in 30 countries across five continents – also allows you to find classes and gyms super easily. The app automatically detects your location and shows you what’s on offer nearby – and you can use your credits and membership wherever you are. Many gym chains also offer digital workout videos so you can take your workout with you. For example, Nuffield Health’s 24/7 app gives you access to multiple training classes on the go. If you can make your exercise fun and part of the holiday experience, then that’s also a bonus: “Hiking is a good option to see nature, you can enjoy volleyball on the beach in Spain , play football in Brazil, kayak in Australia and rock climb in Scotland . Each new location can have a new exciting form of activity to try,” says Adam Byrne Regional Clinical Fitness Lead for Nuffield Health.

Alternatively, says celebrity personal trainer Peter Mac , make your transport your workout. “Don’t use taxis, just – if you're able to – walk everywhere . Walking increases your N.E.A.T (non-exercise activity thermogenesis) and is the best way to explore the place you’re in and its surroundings.”

3. Schedule it in…

You might have made restaurant reservations or have massages pre-booked, but that approach works for exercising too. Mac advises, “Schedule your workouts in your calendar like you would any other appointment. Block out one hour in your diary, in advance, so it doesn’t get taken over by anything else or so you can easily move it if something urgent comes up. You don’t necessarily need to workout for one hour but at least you have the time blocked out. When you treat your workouts like an appointment you’re prepared and committed so you’re more likely to fit it in – you wouldn’t miss a business meeting would you?” You want to ‘fail proof’ all areas.”

Charlotte Davey

Arati Menon

Connor Sturges

CNT Editors

Not feeling a full workout? Welcome to my world. Just commit to 10 minutes with no pressure – chances are once you’ve started, you’ll keep going a little longer.

4. Bring the right kit with you…

If you’re dedicated, then you could think about taking some resistance bands with you or, as Mac advises, a skipping rope. “You can use it in your hotel room or outside if your hotel doesn’t have a gym. You can do a full body workout in 15-25 minutes – a skipping rope is great if you’re short on time,” he says. If luggage space is at a premium, chances are your gym kit might be the item you ditch first, especially if you’re just taking hand luggage. Mitigate that by packing some kit that’s super light and dries fast like Nike DriFIT One Luxe Top , which works for yoga or running , and is made from at least 75 per cent recycled polyester fibres. Something that works as athleisure is crucial too, like Lululemon’s Adapted State High Rise Jogger that suits multiple sports, is super lightweight and also looks smart.

Just having a way to track your steps can help keep you motivated, but a smartwatch can also notify you when you’re due to workout, and the Apple Fitness+ app (in Apple watchOS 9 ) has tonnes of new ways to monitor your workouts, from the inclusion of new running form metrics (like stride length and ground contact time) to extra precise workout data and new workout experiences – perfect if you’re data-driven.

5. Take away the reasons to not do it…

Taking away any potential obstacles makes it far easier to follow through on your fitness goals, although jet lag can be tough to combat: “Turning off devices and resting can help, as does aiming for 7-8 hours of sleep per night,” says Byrne. Trekking to the hotel gym might feel like a slog, so you could even request a room that’s closer to it and laying your kit out the night before helps too. But if it’s raining, getting outside for a walk or class feels like an extra hurdle to jump (or not jump, more to the point) so bring an all-weather jacket like Rains Short Hooded Coat (it also works as a casual jacket) and Arket’s Packable Tote works as a gym bag, beach bag and shopper. 

Having trainers that are suitable for walking, shorter runs and the beach like Allbirds Wool Runner Mizzles also means you won’t come up with kit-related excuses. They’re water repellant, have all-condition traction for unpredictable weather and are warm because they’re made of merino wool.

6. Stay in your room…

If all else fails, make your hotel room your gym. Follow these tips from Jordan Stanford, White City House Fitness Coach, on how to work and utilise your hotel furniture. “Beds or chairs can be used for a variety of different bodyweight exercises both to increase or decrease difficulty. Most bodyweight exercises can be performed in only the space a yoga mat would take up, so even in the tightest of spaces you can still get in a full-body workout. Perform this as an AMRAP (As Many Rounds As Possible) in your given time frame…

10 Air Squats 20 Lunges (10 each side) – Or for more of a challenge using a table or chair for Bulgarian Spilt Squats.) 10 Push Ups – to modify, place hands on a higher surface such as a bed for an incline push up 20 Mountain Climbers 10 Glute Bridge – To increase difficulty position shoulders on edge of the bed and perform Hip Thrusts with feet on the floor 20 Single Leg Bridge/Thrust (10 on each side) 10 V Ups 20 Russian Twists

The Best Travel Workouts Without Equipment – Stay Fit When You’re on the Move!

Travel can put a wrench in even the most disciplined person’s workout routine, but it doesn’t have to throw your efforts totally off balance. There are many ways to work out while traveling, whether you’re taking a long road trip or staying with family for the holidays.

As you prep for your journey, keep these travel workouts in mind. Here’s how you can move your body, even without weights, a lot of space, or running shoes.

Bodyweight Workouts

Best for: no weights.

If you don’t have access to any weights or exercise equipment, focus on bodyweight workouts and modifications that make them harder.

For example, a simple travel workout that covers all your major muscle groups can be as simple as doing three rounds, 12 repetitions each of the following exercises:

• Backward lunges

If you want to get more of a workout, however, you can keep the reps and sets the same, but step up each exercise like this:

• Jump squats
• 1-leg push-ups
• Star crunches
• Jumping lunges
• Plank jacks
• 1-leg bridge

If you struggle to come up with exercises, use FitDeck to find new exercises that will keep your body working hard while you travel. It’s the same size as a deck of cards, so it packs well and makes it easy to put together travel workouts quickly and easily.

Best for: No time

If your travel schedule is full, you may not have time for a run or a full bodyweight workout. That’s where HIIT, High-Intensity Interval Training , comes into play. This type of travel workout can be quick because the intensity is so high — you should be working at 80 percent of your maximum effort — which leads to higher caloric burn before and after exercise, according to the American Council on Exercise .

To write your HIIT travel workout, keep these tips in mind:

• Stick with simple exercises. The focus here is less on strength training and more on endurance and burning calories. There’s no need to push yourself with 1-leg push-ups — you’ll burn out with regular push-ups all the same.
• Remember to set both active and rest intervals. Start your active intervals at 20 or 30 seconds, with a 1:1 ratio for your rest intervals. If you want to push yourself harder, you can rest for less time than you worked, or vice versa, resting for more time than you worked. An even 1:1 is the best way to challenge yourself if you’re new to HIIT.

Keep your workout between 4 to 15 minutes. Four minutes is the standard time for a Tabata workout , while Men’s Journal warns about overuse injuries if you go too far past the 15-minute mark.

Online Videos

Best for: no motivation.

If you have no motivation, it may be time to hold yourself accountable with workout videos. When you don’t have a gym, you have to do more work to come up with your routine. With a workout video, you just do what the instructor says — not to mention, it goes by faster because you’re doing less thinking and more moving.

You can pay for online subscriptions to access workout videos, or use free resources like Fitness Blender . The latter provides access to hundreds of free workout videos, ranging in duration and covering every area of the body, with full-body workouts , cardio, HIIT and more.

Do Your Sightseeing on Foot

Best for: busy trips.

When you just can’t get a single workout in — you have no time, minimal space, etc. — focus on making your day-to-day activities more mobile.

If you’re driving a lot, find ways to explore the area on foot. Perhaps you can park the car and walk through town, rather than driving from one place to the other. If you’re in a city, walk the extra 10 blocks rather than taking the subway. If you park in a lot, park furthest from the door and race to see who can reach it first.

Looking for more of a workout? Explore your current location with a run. Sometimes, you learn even more about a place by trekking through in your running shoes . Bonus: your sneakers don’t take up much space, so you can enjoy travel workouts without making any changes.

Stay Fit on the Go

Use these ideas to stay fit, no matter where you’re going or staying. Bring your shoes and explore on foot or take just 15 minutes to do a quick HIIT workout before enjoying your day. Traveling doesn’t have to stop you from working out — just adapt and keep your body moving.

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Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

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The best workout for every travel scenario, according to the experts

How you focus on fitness within the routine of life at home doesn’t always translate well to the reality of travel. You’re out of your element on the road, faced with new stresses and responsibilities, away from your usual gear, running route, classes or gym membership. Even if you can do it when you’re traveling for work or for fun, tackling your home workout might not make the most sense on your trip.

To help you pick the best workout for every travel situation, we interviewed fitness experts on which types of exercises to turn to.

The best exercise when you get off a long flight

Long flights — or long bus, car and train rides — are terrible on your body. You’re stuck in a sedentary position for hours. Our experts point to mobility training to reset your spine after being crammed so awkwardly on a flight.

“Travel is one of the most beautiful parts of life but also just feels so detrimental to your body,” says Kirsty Godso, Nike Master Trainer. “Do something like [mat or tower] Pilates, where you’re really rolling your spine and mobilizing. Taking away a lot of that tightness in the hips that you feel from sitting on a flight is a great way to do it.”

Chris Perrin recommends doing a short workout to get you moving and functional again.

“The best thing to do is a dynamic stretch to stretch out the hip flexors and get the spine moving,” says the co-owner and operator of the sports conditioning gym Cut Seven, in Washington.

Try a reverse lunge with a spine rotation to stretch your hip flexor and get your back moving. Perrin recommends moving until you start to feel relief, and feel more loose. That time frame may depend on the length of your flight, drive or ride.

And before you start any post-flight workout, grab some water.

“That’s critical,” says Janine Delaney, a psychologist and fitness influencer. “If your joints are dehydrated, you’re not going to help them move as well. So you want to definitely hydrate.”

View this post on Instagram QUICK SIZZLE 🔥⚡️✨ Try this 10/10/10 ting to induce a good mood 😅 10x Plank Knee Tucks 10x Pyro Tings 10x Donkey Kicks Sprinkle it into your next workout and see how fast you can do it maintaining good form ⚡️✨ @pyrogirls #pyroseason #letswork #pyrotings A post shared by KIRSTY GODSO (@kirstygodso) on Jun 25, 2019 at 12:05pm PDT

The best workout to fight jet lag

When you’ve jumped across time zones and your body is feeling weary, a workout can ease the pain. If your goal is to stay awake and push through a jet-lagged morning or afternoon, go big.

“You should shock your body and wake it up,” Perrin says. “Do something super intense as hard as you can, and your body essentially won’t know what hit it. You’re fully awake afterwards, and it won’t matter what time of day it is; you’ll feel that your heart rate will be raised.”

Perrin recommends 30 to 45 minutes high-intensity interval training (HIIT) with active rest built into your time. Work hard for 30 seconds with moves like burpees to get your heart rate up, then spend 45 seconds to a minute doing things like push-ups, squats and curls (if you have access to weights) to keep your blood moving.

4 frequent fliers share their tips for dealing with jet lag

The best workout in between big vacation meals

You’re in Italy going to town on every incredible pasta, gelato and Barolo opportunity that comes your way. Although your heart may be full, your body may feel horrible. Exercise could be the answer to your bloated woes; at the very least, it could ready you to eat again later.

“Most people are going to want to be sedentary, but it’s good to get up and start moving,” Delaney says. “Avoid doing anything too intense. The last thing you want to do is make yourself nauseous.”

In between meals, Delaney recommends spending 30 to 45 minutes doing yoga, walking in the pool or light weight training. Perrin is also on the weight-training train.

“What you want is to go slow and work out with a heavy weight,” he says. “You may want to start with upper body, because doing things lower body — those kind of body movements may upset your stomach.”

The best workout when you only have 15 or 20 minutes to spare

A travel workout doesn’t have to be long. It’s about quality, not quantity.

“A big deterrent for people is they think a workout has to be super long,” Delaney says. “If you can find time to work out, even doing 20 minutes a day is amazing."

When you don’t have a ton of time to spare on your trip, Delaney recommends grabbing a jump rope. It’s one of her favorite workouts at home and on the road.

“Aside from the convenience that you can do it anywhere and the affordability, it is the best overall conditioning exercise,” she says. “You get cardio, you get upper body training. It’s also a great endorphin release.”

If you’re new to jumping rope, Delaney stresses the importance of moving just your wrists (vs. your arms), and not trying to jump super high. When shopping for the right rope, make sure you pick one that’s the appropriate length for your height.

For Godso, Tabata HIIT training (a type of high-intensity interval training) and EMOM (or every minute on the minute) workouts are best for crushing 10- to 15-minute openings.

“You can really fry yourself in 15 minutes,” she says. “Pick a few drills, or keep it so simple, and do two exercises.”

Try tackling Godso’s signature “ hot sauce” burpees (or one of its many variations) coupled with something like mountain climbers, or following a workout from the Nike Training Club app.

The best workout when you don’t have access to a gym

Hotel gyms are a luxury. Not every hotel has one, and not every person stays at a hotel when they travel. But there’s plenty to do without weights and cardio equipment to get a good workout in.

“I would take it back to basics,” Perrin says. “Do a one-minute plank. Ten push ups, then a one minute wall sit, then 10 squat jumps. One minute of crunches and 10 reverse lunges each leg. You don’t need a ton of room. You don’t need any equipment.”

Take your workout outside, when possible. Go for a run around town.

“I hate running, and I’m very open about it,” Godso says. “But when I travel to Europe and I go places like Paris, it’s such a gorgeous city to run around and a great way to see all of the monuments.”

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The best workout before your flight home

When the party’s over and you have to fly, drive or take the train home, squeeze a workout in beforehand to save your body a little transportation-related pain. Because your gluteus maximus muscles will be dormant for a while, Perrin suggests focusing on exercises that will fire up those glutes ahead of time.

“After you get off the plane, you’re going to be less sore,” Perrin says.

Before a big flight, Godso prefers well-rounded hybrid exercises, like combining boxing with strength training. She tries to find exercises that will activate her glutes and core before locking in for a sedentary flight.

“I love to do a bit of a combination between strength and HIIT. That is my ideal,” Godso says. “Everyone is different, but what you want to do is get your body moving. You definitely want to sweat.”

The best workout when you don’t want to work out

Don’t feel like it when you’re on vacation? Then don’t bother.

“I never work out on vacation. My wife always works out on vacation. Everyone is different,” Perrin says. “Do whatever you want to do, and don’t feel bad. Get rid of the ‘I need to work out’ mentality.”

Godso stresses that being on vacation is about being happy — not beating yourself up over missed gym time or indulgent foods.

“Your body isn’t going to remember if you have two meals off script,” she says. “It’s about mental relaxation."

The experts’ advice is a little different for the business traveler, though. Road warriors can struggle to create or maintain a workout routine in a routine-less life. When you’re really struggling to overcome the urge to flop down on the hotel bed, but you still want to get a sweat session in, Perrin suggests going in with low expectations.

“All [business travelers] need to do is move,” Perrin says. “Plan to walk into the gym and do your favorite exercises. It doesn’t have to be heavy, doesn’t have to be your best workout. Continue the habit of moving.”

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20 Clever Ways to Stay Fit While Travelling You Should Try

Motivation to exercise whilst travelling is tough. The trick is not to overthink it. There are plenty of ways to stay fit without going to the gym. We’ll look at the best travel exercise equipment and loads of clever fitness hacks perfect for travelling.

It’s the night before your trip. You’re sitting on the floor packing your bag and face that usual dilemma. Do you or don’t you pack your trainers and gym clothes?

Motivation to exercise whilst travelling is tough. Sure, the initial motivation might be there, but it’s hard to maintain. Then the questions come, will there be a gym close by? Will I have time? What will I do?

The trick is not to overthink it. There are plenty of things you can whilst travelling to stay fit without going to the gym.

Going on a holiday means taking be a break, but don’t let that be an excuse to turn into a sack of potatoes!

Take a break from your work and other commitments, but take the time to focus on yourself and having a good time. Not exercising will only make it harder to get back into a healthy routine once you return. Mixing up your workout is the key to keeping it interesting and enjoyable.

With that in mind, I’ve collated a list of 20 simple, yet effective tips on how you can stay fit and healthy on the road.

Pack for fitness with the best travel exercise equipment

Before your trip, make a point to research the hotel or nearby fitness facilities and pack accordingly. Your travel workout essentials might include purchasing some of the best travel exercise equipment :

• Comfy running shoes
• Stretchy exercise leggings
• Full-support sports bra
• Collapsible water bottle
• Lightweight ab-roller
• Resistance bands
• These sweat resistant earphones
• This Yoga mat
• Fitbit – track your steps and heart rate
• Stream or download workouts anywhere on the  Beachbody on Demand app

20 Ways to Stay Fit Travelling

1. keep active along the way.

Whether you’re travelling by car, train or plane, travelling can force you to sit for long periods, which isn’t good for your health. Make doing physical activity easy by always on your travel days by wearing your walking or running shoes.

If you’re travelling by plane and time permits or you encounter a delay, stroll through the airport terminal rather than sitting at the gate. When travelling by train walk through the cars occasionally. If you’re driving, take breaks to get out and stretch.

If you know you’re going to have a long layover at an airport, check to see if the airport has a gym and pack your carry-on bag accordingly. Walk up the escalators, don’t stand. Take the stairs instead of the lift.

Make it a goal to reach the recommended 10,000 steps each day. Consider getting a Fitbit , it did wonders for my motivation.

2. Walk Everywhere

3. Sightseeing run

Forget the segway or the hop on/hop off bus, get up and go for a morning run, you’ll see all the sights with fewer tourists around and you’ll be able to appreciate the view more.

The benefits of practising Yoga are endless, but when it comes to travelling, it will leave you feeling energised. Not to mention that after all the walking you’ll be doing you’ll need a good stretch!

Do a routine either in the morning to help revitalise your body, or at night to ensure a good night rest

5. Take the Stairs

Maybe you have stairs in your hotel or there’s a famous monument with loads of stairs. Set a time limit (20-30 min is recommended) and run up and down those bad boys as fast as you can!

For extra burn, do them in a “suicide” style. Head up the first flight, then back down, then back up to the second floor, and back down…working your way all the way to the top. Hello tight buns!

6. Take a Hike

One the best experiences you can have abroad is experiencing the great outdoors and seeing what nature has to offer, and what better way than going on a hike!

You chose the degree of difficulty, both in distance and terrain covered. Maybe push yourself like I did when I  hiked Trolltunga  and in Yosemite National Park , my most memorable travel experience. Hiking is so much fun, that you’ll forget you’re even exercising, or at the very least, it’ll distract you.

7. Check Out Local Parks and Trails

Ask the hotel staff about safe nearby routes for walking or running. Go and experience the great outdoors through the eyes of a local.

Be sure to take a map or use your phone GPS, wear a helmet. Safety first!

9. Do a Hotel Room HIIT Workout

Hotel doesn’t have a gym? No worries, sweat it out in the comfort of your hotel room with a HIIT routine. HIIT, or high-intensity interval training, is a training technique where you give one hundred per cent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training keeps your heart rate up and burns more fat in less time. 

Whether at home or on the road, I use Beachbody on Demand  to immediately access to a whole range professionally-led exercises routines. Beachbody on Demand is a streaming platform and app which gives you access to a free Coach for support and accountability. My awesome coach is   Basil About Fitness . I love Beach Body because I can choose the duration, type, and intensity of the workout, and even download videos to access them offline. Sign up to Beachbody  and let Basil be your coach too!

Susu Yoga , we've created a quick yet effective HIIT routine that will keep you energised for the rest of your day and trip.-->

In the meantime, here is a quick yet effective hotel room HIIT workout routine that will keep you energised for the rest of your day and trip.

30 Seconds Mountain Climbers 30 Second Rest 1 Minute High Knees 30 Second Rest 30 Seconds Crunches 30 Seconds Scissor Leg Lifts (alternate leg on top after 15 seconds) 30 Second Rest 1 Minute Up-Down Elbow Plank (alternate leading elbows) 30 Second Rest 1 Minute Burpees 30 Second Rest

30 Seconds Mountain Climbers 30 Second Rest 1 Minute Side Plank (alternate sides after 30 seconds) 30 Second Rest 1 Minute High Knees 30 Second Rest 1 Minute Plank knee-to-nose (alternate knees) 30 Second Rest 30 Seconds Frogs Legs to Plank 30 Seconds Dolphin plank 30 Second Rest

30 Seconds Mountain Climbers 30 Second Rest 30 Seconds Jump Squats 30 Second Rest 1 Minute High Knees 30 Second Rest 30 Side Lunge Squat 1 Minute Burpees 30 Second Rest 30 Seconds Standing Side Crunch (alternate sides after 15 seconds) 30 Seconds Tricep dips 30 Second Rest

30 Seconds Mountain Climbers 30 Second Rest 30 Seconds Wide Sumo Squats 1 Minute High Knees 30 Second Rest 30 Seconds Jump Squats 30 Second Rest 1 Minute Burpees 30 Second Rest 30 Seconds Leg lifts (alternate leg after 15 seconds) 30 Seconds Leg Extends (alternate leg after 15 seconds) 30 Second Rest

This hotel room HIIT workout is intense, but it’s only for 28 minutes, which means you’ll be out the door, back to exploring before you know it!

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10. Join in Local Activities

Fancy salsa dancing in Spain? Or tango in Latin America? Be daring and try something different abroad, from Chinese martial arts to line dancing, try something that will enrich your cultural experience.

If all else fails, join the locals playing a friendly game of soccer in the park.

11. Go on a Walking tour

Download a walking app, get a Fitbit , I use the FitBit Charge 2 for counting calories and tracking my heart rate or get a free pedometer app to track your progress.

12. Go to the Beach or Do Watersports

Try kayaking, it’s great for the core and upper body!

13. Rock Climbing

14. Use the Airport Gym

Got a long layover? Make the most of your time at the airport and make a beeline for the airport lounges. You don’t need to be flying First-Class or have a Gold tier membership. Just get a  Priority Pass . This will give you access to more than 1,000 lounges across the world, regardless of your airline or cabin class.

When you think about how much food, alcohol, and Wi-Fi cost at airports, you’re paying a very similar price but getting luxurious amenities and comfortable spaces on top of it. Some lounges even have gyms and showers.   Get 10% off your membership here.   You won’t look at airports the same way again!

15. Exercise Even if You’re in a Queue!

No one is expecting you to get on all fours and do a push-up, but there are a few exercises that you can do that can really help your strength and stability, and others will be none the wiser.

Try standing with legs shoulder width apart, and simply tense your buttocks while gently pushing your feet outwards, while they stay firmly rooted to the floor. Combine this by tensing the lower abs too for a subtle core workout. Remember to breathe!! Hold for a count of 5 and relax and repeat. If you spend an hour in a queue you’ll have had a great workout!

16. Take your Workout to the Next Level

If you’re a bit more serious about your fitness and want to build up or maintain muscle, then you can’t go past getting this lightweight portable resistance band kit.  It comes with a door anchor, exercise chart, carrying bag, ankle strap and starter guide. Woohoo!

17. Be Prepared to Eat Healthy

Instead, carry multiple healthy snacks with you so you always have a healthy option on hand throughout the day. This will hold you over until your blood sugar levels return as well as your willpower!

18. Eat healthy meals in transit

After landing in a new city, it’s very easy to fall into the “you only live once” mindset and just go with the flow.

Fact, airports are full of horribly unhealthy and overpriced food, yet they have no problem attracting multitudes of sleepy, willpower-deprived travellers.

The fact is, when we’re rushing to catch a flight, it’s very easy to rationalise that any food is just good sustenance to get to the next location.

Don’t let this be you. Pack a couple of sandwiches, nuts, protein bars, and eat a big healthy meal before you leave for the airport.

19. Drink Plenty of Water

Make an effort to drink at least 1-2 glass of water every hour. This is especially important whilst in transit. This will keep you hydrated and energised and also stop you from eating when you don’t need more food.

Water can be expensive, so bring your favourite thermal water bottle and fill it up. This will keep the water nice and cool and refreshing. Alternatively, I also recommend getting a collapsible water bottle . This will fit in the smallest of handbags.

For more inspiration, don’t miss my guide to the best travel accessories and travel gadgets here.

20. Stock up on freebies

If you’re staying in a hotel, snap up some extra fresh fruit or muesli/granola bars from the continental breakfast. You never know when they’ll come in handy throughout the day.

Listen to your body

Last, but not least. Listen to your body. If jet lag or schedule changes leave you exhausted, make your workout shorter or lighter than usual. Here are some simple tips for arriving fresh at your destination after a long-haul flight. 

It’s OK to take it easy once in a while. Travel can be very disruptive to how we sleep and what we eat, which doesn’t make it the best time to try to increase our fitness level.

Remember, however, that regular exercise can help reduce stress and feelings of low energy, which might be just what you need to motivate you into action.

Remember, that travelling does wonders for your mental health , you just need to balance this with your physical health, which is why a balanced diet and plenty of exercise is key.

Want more travel tips? Don’t miss these

• 57 Brilliant Travel Accessories Every Traveller Must Have
• How to Travel Cheap: Ultimate Guide to 108 Travel Resources
• 43 Amazing Money-Saving Travel Tips and Hacks
• 10 Simple Long Haul Flight Tips for Arriving Rested and Relaxed
• 23 Top Travel Essentials: Ultimate Travel Packing List for Backpackers
• What Pack for Winter in Norway: 17 Must-Have Packing Items
• 10 Travel Hacks That’ll Make Your First Solo Trip A Total Breeze

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Over to you!

Which of these tips did you find the most helpful? What else would you add? Let me know using the comments section below or join me on social media to start a conversation.

Thanks for reading and I hope you enjoyed this post.

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Michele creates language learning guides and courses for travel. What separates her from other instructors is her ability to explain complex grammar in a no-nonsense, straightforward manner using her unique 80/20 method. Get her free guide 9 reasons you’re not fluent…YET & how to fix it! Planning a trip? Learn the local language with her 80/20 method for less than the cost of eating at a tourist trap restaurant Start learning today!

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Hey Michele. Thanks for the great post. Will try your 28 HIIT on my next trip ?️‍♂️. Keep up the great work.

My pleasure Basil 🙂 Good luck!

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Travel Tips

How to Fit in Exercise While You Travel

Traveling, whether for business or pleasure, is no reason to leave your fitness goals behind. Here’s how to get a good workout, on the go.

By Shivani Vora

Think you won’t have time to exercise on your next vacation? Not according to Annette Lang , a New York City-based certified personal trainer. “You can actually maintain and even improve your fitness level when you’re on the road,” she said. “And, you don’t have to bother with a gym to do it.”

Ms. Lang naturally has plenty of tips on how to get some exercise while you travel. Here are some of the ones she offers her clients when they tell her they’re leaving town.

Experience Your Environment Through Activity

Think about how you can include some activity on each day of your getaway, Ms. Lang said. If you’re in an urban destination that has a bike share program, for example, consider renting a bike for an hour or two, and take a ride along a waterfront or other scenic part of town.

When visiting sites with scenic viewpoints at the top, such as on the observation deck of a building or the roof of a cathedral, climb the stairs to the top, if that’s an option. Even a few minutes of stair climbing will boost your heart rate, and you’ll be rewarded by great views at the end of your journey.

And, if you’re hiking or exploring a local park, throw in a little exercise by doing 10 step-ups to a bench followed by 10 push-ups, and repeating the set at the next three benches you pass by. “This quick workout burst goes a long way in keeping you fit,” Ms. Lang said.

Create Your Own Walking Tour

Discovering your destination on foot is the ideal way to get an authentic sense of place and be active at the same time. Ms. Lang loves to design her own walking tours whenever she’s on vacation. “I make a list of the attractions I want to see and look at a map to find the best walking route that will hit them all,” she said.

On her recent trip to San Francisco, for example, Ms. Lang started her day at a popular breakfast joint, hit two museums, visited Fisherman’s Wharf and ended the day at several bars. All told, Ms. Lang logged more than 10 miles through the hilly city, and took in plenty of sights at the same time.

Start Your Day With a Mini Workout

Take five minutes in the morning on each day of your vacation to do a high-intensity workout. “You’ll burn calories first thing and also feel energized for the rest of the day,” Ms. Lang said.

Plenty of high-impact workouts that don’t require equipment are available for you to follow along online. Do a quick web search or visit YouTube for ideas, or drop by your hotel’s gym, if it has one.

Alternatively, try the following workout from Ms. Lang: 20 push-ups, 20 squat jumps (where you go into a deep squat and jump up toward the sky as high as you can) and 20 burpees (where you jump up toward the sky, come down into a squat, kick your legs back behind you and then come back up). Repeat three or four times or until you’ve been moving for at least five straight minutes.

Don’t Just Wait in Line

Whether it’s to buy tickets for a popular attraction or cue up to board a tour bus, waiting in line can be an inevitable. Instead of passively standing and waiting, however, Ms. Lang suggested using your time to do three exercises that your fellow bystanders won’t notice: calf raises, which strengthen the lower legs, glute squeezes, where you tighten your glutes and hold as long as you can before releasing, to tone your backside, and belly breathing, where you exhale as you pull your stomach in and keep inhaling and exhaling while pulling it in more, to boost core strength. You might garner some odd looks, but the result will be worth it.

Bodyweight Travel Workout: Easily Stay in Shape While Traveling

By Steve Theunissen

Experiencing different cultures, landscapes, and foods when travelling broadens your horizons and enriches your life. But it can make maintaining your fitness routine a real challenge.

The attractiveness of regional cuisine, erratic schedules, and restricted access to conventional gym facilities make it all too easy to ditch your workouts while on vacation.

Yet, maintaining your fitness routine while travelling doesn’t have to be complicated.

Here’s a 10-exercise bodyweight travel workout that keeps you active, energized, and in shape no matter where your adventures take you.

Why Opt for Bodyweight Workouts When Traveling?

Bodyweight exercises are a traveller’s best friend when it comes to fitness , thanks to their adaptability to a variety of circumstances.

Exercises using only your body weight do not require specialized equipment because you use your own body as resistance. This makes them an accessible alternative for travellers because you can perform good workouts without relying on gym access.

You can get your workout in at a park, the beach, or right in your hotel room. 

Preparing for Your Bodyweight Travel Workout

Here are some things you can do to lay the groundwork for a bodyweight travel workout:

• Comfy Workout Clothing and Proper Footwear : You can move quickly and freely while exercising with appropriate fitness clothing. Choose clothing that allows for a complete range of motion and textiles that wick away sweat to keep you cool and dry. Choose training shoes that offer sufficient support for your feet when performing dynamic activities like jumping or lunging.
• Use Available Exercise Space : Ensure your safety and freedom of mobility by removing any objects from the area that can get in the way of your workouts.
• Including a Warm-Up Exercise Before Every Workout : Before beginning any fitness program, it is essential to warm up. The benefits of a dynamic warm-up include increasing blood flow to your muscles, preparing your joints for action, and lowering your chance of injury. Perform dynamic stretches like arm circles, leg swings, hip rotations, and light cardio (such as stationary jogging).
• Hydration and Food : Have a water bottle on hand that you can sip from throughout the workout. Eat a light meal that combines simple carbs with protein about 30 minutes before the travel workout, such as mashed banana on toast.

10 Essential Bodyweight Exercises for Travellers

Exercise #1: push-ups.

Step-by-Step Guide: 

• Start in a high plank position, keeping your hands slightly wider than shoulder-width apart and pointed forwards. From head to heels, your body should be in a straight line.
• Keep your elbows near your torso while lowering your body to the floor. Maintain a straight line from your head to your heels by engaging your core. A complete range of motion Without letting your hips sag or your lower back arch, lower your body until your chest is a few inches off the ground or as low as your flexibility will allow.
• Return to the plank position by pushing through your palms and straightening your arms. Throughout the movement, maintain a neutral spine and a tight core.

Exercise #2: Body Weight Squats

Step-by-Step Guide:

• Stand with your feet hip-width apart and your toes pointing outward. Maintain an upright torso with your spine in a natural arch.
• Bend your knees and hinge your hips back as if sitting in a chair. Keep your core tight and your chest high.
• Keeping your spine neutral, lower your body till your thighs are parallel to the floor or as far as your flexibility will allow.
• Drive through your heels to straighten your legs. As you reach the top of the exercise, fully extend your hips.

Exercise #3: Plank

• Lie face down on the floor. Ensure your elbows are squarely beneath your shoulders as you prop yourself on your forearms. Your arms ought to be parallel to one another.
• With your toes tucked under, extend your legs behind you. Your body should form a straight line from head to heels, with your core contracted for stability.
• Focus on maintaining a neutral spine; refrain from letting your hips sink to the floor or elevating them excessively. Your body needs to be in one continuous line.
• Maintain a focused look on the ground while ensuring your neck and spine are aligned.
• Maintain this position for a predetermined amount of time, beginning with a length of time that tests you without compromising form. 20 to 60 seconds are typical durations.

Exercise #4: Lunges

• Stand tall, with your feet hip-width apart and your arms at your sides.
• Take a large step forward with one leg in a smooth motion. Your level of comfort and mobility will determine how long your stride is.
• Lower your body by bending both knees until your front thigh is parallel to the ground and your rear knee floats just above it. Position your front knee so that it is directly over your ankle. Keep your upper body straight, your shoulders back, and your core engaged for stability.
• Push through the front foot’s heel to return to the start position, using the strength of your front leg.
• After finishing the required number of reps on one leg, repeat with the other leg.

Exercise #5: Tricep Dips

• Locate a firm surface, such as a step, bench, or chair. Place your hands on the edge of the surface beside your hips and sit on it. Your palms should be down, and your fingers should be pointed forward.
• Leaning on your hands for support, slide your hips forward off the bench. Place your feet flat on the ground and bend your knees at a right angle.
• Bend your elbows to lower yourself until your triceps are almost parallel to the surface you’re using or until your upper arms are parallel to the floor.
• Press through your palms to return to the start position. Maintain a tight core the entire time you’re moving.

Exercise #6: Bridge Pose

• Lie on your back with your knees bent and feet flat on the ground, lie on your back. Your arms should be next to your body, with your hands facing down. Your feet should remain hip-width apart.
• Press through your heels and contract your glutes and core muscles to lift your hips into the air. As you elevate your hips, try to move one vertebra at a time up through your spine. Lift up gradually from the tailbone until your upper back and shoulders are off the floor.
• Slide your shoulders under your body and interlace your fingers together from below. Your shoulders, upper arms, and feet should all bear an equal amount of your weight. Do not strain your lower back or apply too much pressure to your neck.
• Hold the bridge pose for a few breaths, maintaining a comfortable alignment. Pay attention to your breathing while allowing your chest to rise towards your chin.
• Unlock your fingers and slowly roll through your spine, bringing your hips back to the floor one vertebra at a moment.

Exercise #7: Mountain Climbers

• Assume a high plank position, with your hands directly beneath your shoulders and your toes tucked under. From head to heels, your body should form a straight line.
• Drive one knee towards your chest while keeping the other leg extended. Contract your core muscles to stabilize your body,
• Driving the other knee towards your chest, quickly switch legs as you bring the first leg back to its starting position.
• Continue to move your legs in a running-like action alternately.
• While maintaining perfect form, try to move at a faster tempo to increase your heart rate. The intensity of the exercise increases with the speed of your leg alternations.

Exercise #8: Superman

• Lay face down on the floor with your legs extended and your arms out in front of you. Contract your core muscles to protect your lower back and stabilize your spine.
• Simultaneously lift your arms, torso, and legs off the ground, imitating the Superman flying position. Create a long and stretched line by reaching your arms and legs as far apart as you can while you lift.
• At the top of the movement, squeeze your glutes as well as your upper and lower back muscles. Hold for a 5-count.
• Slowly return to the start position by lowering your arms, chest, and legs. 

Exercise #9: Leg Raises

• Lie flat on your back with your hands, palms down, at your sides.
• Lift both legs off the floor while maintaining a straight, stretched posture. Stabilize your lower back by contracting your abdominal muscles.
• Slowly lowering your legs back towards the floor while keeping control of the movement is known as a controlled descent. Avoid contacting the ground with your feet; they should barely be off it.
• Controllably raise your legs back to the starting position, activating the movement with your core muscles.

Exercise #10: Burpees

• Stand with your feet hip-width apart.
• Drop down to bring your palms to the ground just outside shoulder width and your feet back to full leg extension. You should land in a high plank position. From head to heels, your body should form a straight line.
• Perform a standard push-up.
• Jump your feet forward.
• Reach your arms overhead while jumping vertically to return to the start position. 

The Workout

This travel workout is designed to be performed in a circuit style, where you go through one set of all ten exercises with no or minimal rest between them. You then rest for 2 minutes and repeat the circuit. Work up to completing three rounds of the circuit:

• Push-Ups: 12 reps
• Bodyweight Squats: 15 reps
• Tricep Dips: 10 reps
• Mountain Climbers: 20 reps (10 per leg)
• Bridge Pose: Hold for 30 seconds
• Leg Raises: 12 reps
• Superman: Hold for 20 seconds
• Lunges: 12 reps (6 per leg)
• Burpees: 8 reps
• Plank: Hold for 40 seconds

Bonus Section: 5-Exercise Dumbbell Workout

Want to add a more significant resistance challenge to your travel workout? Dumbbells will get you from skinny to buff faster than your body weight.

Here’s a complete body 5 exercise workout using dumbbells. Pick up a pair of travel-friendly adjustable dumbbells , and you’ll be good to go.

Dumbbell Exercise #1 – Goblet Squat

Step-by-step guide: 

• Grip the top of a dumbbell held vertically near your chest.
• Stand with your feet shoulder-width apart and your toes slightly pointed out.
• Perform a squat by lowering your body while maintaining a straight back and an upright posture.
• Drive through your heels to return to the start position.

Dumbbell Exercise #2 – Dumbbell Lunges

Step-by-step guide:

• Hold a dumbbell at your sides in each hand.
• Take a large step forward with one leg in a smooth motion.
• Lower your body by bending both knees until your front thigh is parallel to the ground and your rear knee floats just above it.
• Keep your upper body straight, your shoulders back, and your core engaged.
• Push through the front foot’s heel to return to the start position, using the strength of your front leg. 

Dumbbell Exercise #3 – Dumbbell Rows

• With feet shoulder-width apart, hold a dumbbell in each hand, palms towards your torso.
• Maintain a straight back while bending at the hips.
• Pull the dumbbells to your hip region while pressing your shoulder blades together.
• Lower under control and repeat.

Dumbbell Exercise #4 – Dumbbell Shoulder Press

• Hold a dumbbell in each hand at shoulder height with the palms facing forward.
• Press the weights overhead, stopping just short of full extension.
• Lower under control back to your shoulder level and repeat.

Dumbbell Exercise #5 – Dumbbell Deadlifts

• Hold a dumbbell in each hand in front of your thighs, palms towards your body.
• Hinge at the hips while maintaining a straight back and slightly bent knees to lower the dumbbells toward the floor.
• Push through your heels and use your glutes and hamstrings to return to the start position.
• Perform three sets of 8-12 reps on each of these dumbbell exercises.
• Rest for 60-90 seconds between sets.

And that concludes the bonus 5-exercise bonus workout. Check out these dumbbell exercises for more ideas on how to put your dumbbells to good use during your travels. And if you need help making exercising a habit, these  10 tips  will help you get into and stay in a great exercise routine.

Staying in shape while working out doesn’t have to go in the too-hard basket. The body weight workouts we’ve laid out can help you turn any area into your own personal fitness haven.

So, pack your sense of adventure , gather your activewear, and head out on your trip, knowing that you’ve got your travel workouts covered.

Your body will thank you, and your travel memories will be more vivid as a result. 

Steve Theunissen joined his first gym at age 15 and, five years later, was managing his own studio. In 1987, he became the first personal fitness trainer in New Zealand, and over the past decade, he has built a freelance fitness writing career to share his fitness passion with the world.

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Stay Fit in the Sky: Airplane Exercise Tips to Keep You Healthy and Energized

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Stuck in your seat during a long flight? Feeling stiff and uncomfortable? Don’t worry, we’ve got your back! In this article, we’ll share airplane exercise tips that can help you stay healthy and energized during your journey. Let’s get moving!

• Exercising on a plane reduces the risk of deep vein thrombosis (DVT) and improves overall well-being
• Choose simple, easy-to-do exercises that don’t require much space
• Focus on stretching, muscle activation, and circulation exercises
• Practice proper posture to prevent muscle strain
• Stay hydrated and take breaks to walk around the cabin

You should also check out: Airplane green travel tips

The Importance of Exercise on Long Flights

According to a study by the Aerospace Medical Association, passengers who exercise during long flights have a lower risk of developing deep vein thrombosis (DVT), a potentially life-threatening condition. Dr. David Geier, an orthopedic surgeon and sports medicine specialist, emphasizes the benefits of in-flight exercise, stating, “Sitting for long periods of time on a plane can lead to stiff muscles, poor circulation, and even blood clots. Incorporating simple exercises into your flight routine can help prevent these issues and keep you feeling energized.”

With 70% of passengers surveyed by the International Air Transport Association believing that in-flight exercise is essential for their health and well-being, it’s time to dive into some airplane exercise tips to make your next flight more comfortable.

Exercises You Can Do in Your Seat

Here are some simple exercises you can do right from your airplane seat to keep your muscles active and your blood flowing:

1. Ankle circles

Lift one foot slightly off the ground and rotate your ankle in a circular motion. Do this for 10-15 seconds in each direction, then switch to the other foot. This exercise helps improve circulation in your lower extremities and reduces the risk of swelling.

2. Seated marches

While sitting, lift your right knee toward your chest, then lower it back down. Repeat with your left knee. Perform this exercise for 30 seconds to one minute. This helps activate your hip flexors and promotes blood flow.

3. Neck stretches

Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-20 seconds, then switch sides. This stretch relieves tension in your neck and shoulders.

Exercises to Do While Standing

When the seatbelt sign is off, take advantage of the opportunity to stand up and move around the cabin. Here are a few standing exercises to try:

1. Calf raises

Stand with your feet hip-width apart and slowly raise your heels off the ground, coming onto your tiptoes. Hold for a few seconds, then lower your heels back down. Repeat 10-15 times. This exercise strengthens your calf muscles and improves circulation in your legs.

2. Standing leg curls

Stand and hold onto a nearby seat or wall for balance. Bend one knee, bringing your heel towards your buttocks. Hold for a few seconds, then lower your foot back down. Repeat on the other side, performing 10-15 reps per leg. This exercise helps stretch your quadriceps and activate your hamstrings.

3. Forward bends

Stand with your feet hip-width apart and slowly bend forward at the hips, keeping your knees slightly bent. Reach for your toes, ankles, or shins, depending on your flexibility. Hold for 15-20 seconds, then slowly rise back up to a standing position. This stretch targets your hamstrings and lower back.

Posture and Ergonomics on a Plane

Maintaining proper posture during your flight is crucial to prevent muscle strain and discomfort. Follow these tips to ensure you’re sitting correctly:

• Adjust your seat: Make sure your lower back is supported by the seat’s lumbar support or use a rolled-up blanket or travel pillow for added cushioning.
• Keep your feet flat: Place your feet flat on the floor to maintain proper alignment of your spine and prevent strain on your lower back.
• Rest your arms: Use the armrests to support your arms and keep your shoulders relaxed.
• Adjust your screen: If you’re using an in-flight entertainment system, position the screen at eye level to prevent neck strain.

Stay Hydrated and Take Breaks

Drinking water and staying hydrated is essential during long flights. Dehydration can lead to muscle cramps, fatigue, and an overall feeling of discomfort. Aim to drink at least 8 ounces of water every hour during your flight. Avoid alcohol and caffeine, as they can contribute to dehydration.

Take breaks to walk around the cabin when the seatbelt sign is off. This helps promote circulation and stretch your muscles. Even just standing up for a few minutes can help reduce stiffness and discomfort.

Make Exercise Part of Your Travel Routine

By incorporating these airplane exercise tips into your travel routine, you’ll not only feel more comfortable during your flight but also arrive at your destination feeling refreshed and energized. Don’t forget to stretch and stay active throughout your trip to keep your body healthy and ready for adventure!

Not all airplane exercises require you to stand up and move around the cabin. There are several effective exercises you can do right from your seat to keep your blood flowing and your muscles engaged. Here are some in-seat exercises you can try:

• Ankle Circles: Lift one foot slightly off the floor and rotate your ankle in a circular motion. Do this for about 10-15 seconds, and then reverse the direction. Repeat with the other foot. This helps maintain good circulation in your lower legs and prevents swelling.
• Seated Leg Lifts: While seated, straighten one leg and lift it a few inches off the floor. Hold for 5-10 seconds, then lower it back down. Repeat with the other leg. This exercise strengthens your quadriceps and helps prevent stiffness.
• Foot Pumps: With both feet flat on the floor, lift your heels while keeping the balls of your feet on the ground. Then, lift the balls of your feet while keeping your heels on the floor. Repeat this pumping motion for about 30 seconds to improve circulation in your lower legs.
• Seated Marching: While seated, lift one knee up toward your chest, then lower it back down. Repeat with the other knee. Continue this marching motion for about 30 seconds to keep your hip flexors engaged and maintain good circulation.
• Shoulder Rolls: Sit up straight and roll your shoulders up, back, and down in a circular motion. Repeat for about 10-15 seconds, then reverse the direction. This exercise helps relieve tension in your neck and shoulders.

Stretching Exercises for Long Flights

Stretching is essential during long flights to keep your muscles from becoming stiff and sore. It’s important to stretch every major muscle group , focusing on the areas that tend to get the tightest during prolonged sitting, such as your neck, shoulders, back, hips, and legs. Here are some stretching exercises you can do while on an airplane:

• Neck Stretches: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for about 10 seconds, then repeat on the other side. You can also gently turn your head from side to side, holding each position for a few seconds.
• Shoulder Stretches: Reach one arm across your chest, using your other hand to gently pull it closer to your body. Hold for about 10 seconds, then repeat with the other arm. This stretch targets your deltoids and can help relieve tension in your upper back and shoulders.
• Back Stretches: While seated, twist your upper body to one side, placing your hand on the opposite knee to deepen the stretch. Hold for about 10 seconds, then repeat on the other side. This stretch helps alleviate stiffness in your lower back.
• Is it safe to exercise on an airplane? Yes, it is safe to exercise on an airplane as long as you choose simple, low-impact exercises and follow any safety instructions provided by the flight crew.
• How often should I exercise during a flight? It’s recommended to exercise at least once every hour during a flight , especially on long-haul flights. This can include stretching, muscle activation, and circulation exercises.
• Can I exercise during turbulence? During turbulence, it is best to remain seated with your seatbelt fastened. Wait until the turbulence subsides before attempting any exercises.
• What should I do if I start to feel sore or cramped during a flight? If you begin to feel sore or cramped, try performing some of the suggested exercises to stretch and activate your muscles. You can also adjust your posture, drink water, and take breaks to walk around the cabin when possible.
• Are there any exercises I should avoid while on an airplane? Avoid exercises that require a lot of space or involve sudden movements, as they can be disruptive to other passengers or pose a safety risk during the flight.
• Aerospace Medical Association. (n.d.). Study on the benefits of in-flight exercise.
• Geier, D. (n.d.). Quote on the importance of in-flight exercise.
• International Air Transport Association. (n.d.). Survey on passengers’ perceptions of in-flight exercise.

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A fitness movement built around traveling.

Jul 7 10 No-Equipment Bodyweight Travel Workouts

Do these workouts on your next trip with no equipment..

It’s always important to have a backup plan. Serving in the military, I often find myself in the middle of nowhere, with no gym for miles in any direction.

Instead of writing off my fitness for the time I'm away, I like to have a few no-equipment workouts up my sleeve before every trip.

Since I'm not going to be lifting heavy, I either focus on doing a large number of repetitions or finding ways to alter exercises with small changes to make them harder.

Great workouts do not require anything more than your body. You just have to get creative and then put in the work.

These are the best no-equipment exercises for traveling:

There are countless ways to make these exercises even more challenging so you make progress and these workouts are going to show you how to do it.

Here are ten travel workouts that require no equipment.

10-9-8-7-6-5-4-3-2-1 repetitions for time:

Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and then repeating the sequence this time doing 9 reps of each movement.

You will continue doing one less rep of each of the three movements until your last air squat. 

100 Push-Ups

100 Sit-Ups

100 Air Squats

This workout, while simple, contains a high number of repetitions. Those with higher levels of fitness may not have a hard time doing all 100 reps in one shot for each exercise. Most people would be better off partitioning the reps of each exercise.

There are countless ways you can do this but here are a few that I have tried and liked:

10 Rounds of 10 Push-Ups, 10 Sit-Ups, 10 Squats.

5 Rounds of 20 Push-Ups, 20 Sit-Ups, 20 Squats.

4 Rounds of 25 Push-Ups, 25 Sit-Ups, 25 Squats.

Workout #3 - Legs

Workout by Ryan Humiston (see video below).

Reverse Lunges (Either Adductor/Full-Leg/Glute-Focused): 4 sets - 20 reps (Each)

Bodyweight Jefferson Squats/Deads: 3 sets - 20 (Reps per Side)

Pistol Squats: 3 Sets to Failure

Single-Leg Bodyweight Stiff Leg Deadlifts: 4 sets - 15 reps (Each - Slow)

Single-Leg Squat Calf Raise: 3 sets - 20 reps (Each Side)

As Many Rounds as Possible (AMRAP) in 20 Minutes:

5 Handstand Push-Ups

10 Pistol Squats

This workout is four-time Fittest Man on Earth Rich Froning's go-to travel workout.

5 Rounds for Time:

20 Push-Ups

20 Pistol Squats

Rich Froning

"A bodyweight workout that you can automatically do on a travel day or when you're stuck inside is essential. You really don’t need any gym equipment to challenge yourself with a tough workout."

- Rich Froning

74-44-11 Reps for Time:

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Workout #7 - “The Longest Mile”

4 Rounds for Time:

100 Meter Run

10 Air Squats

10 Push-Ups

8 Rounds for Time:

11 Hand-Release Push-Ups

30 Walking Lunges

This is one of Josh Bridges’ go-to travel workouts.

Handstand Push-Ups

Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 handstand push-ups, 10 push-ups, 10 burpees, and then repeating the sequence this time doing 9 reps of each movement.

Continue doing one less rep of each of the three movements until your last burpee. 

Workout #10 - Chest/Shoulders/Triceps

Pause Push-Ups: 3 Sets of 20 Reps (or Failure)

Close Grip Push-Ups / Wide Push-Ups / Pike Push-Ups: 3 Sets of 15 Each

Inner Chest Partial Twist Push-Up + Slow Push-Ups: 3 Sets of 20 (Each Side) + Slow Push-Ups to Failure

Side Plank Lateral Raise SS Rear Delt Push-Up: 3 Sets of 20 (each) + Rear Delt Push-Up to Failure

Jul 10 Why the Fitbod App is Worth It [Reddit Edition]

Jul 1 How to Build Muscle in Any Hotel Gym

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5 Tips for Staying Active on the Go

Maintaining an exercise routine away from home can be challenging. But there's no reason to take a break from habits that keep you happy and healthy.

Exercise Tips While Traveling

As travel restrictions are lifted – or at least loosened – in many places around the U.S. and the rest of the world, people are starting to plan vacations, road trips and even business trips.

Getty Images

Pandemic aside, many people struggle with maintaining an exercise routine – or a healthy eating plan – while away from home. A vacation or business trip doesn’t have to mean taking a break from those habits that keep you happy, healthy and balanced in your day-to-day life, but it may be an opportunity to shake things up and take a new approach to wellness, even if only for week or so.

Here are five tips for staying active on the go, whether you’re flying to a trade show or road tripping with your family.

5 Ways to Exercise When Traveling

1. Plan ahead. As with most things, planning can be the key to success. From mapping out places to stop, stretch and grab a healthy meal when on the road, to leaving time for workouts when you’re attending a work event, it’s important to think ahead and have a plan.

Deviations from that plan are okay, but some forethought may keep you from completely losing focus on your wellness goals. And, if you simply can’t survive without hitting the gym and maintaining your usual routine – and you have a membership to a national chain – find locations in your destination city and book a nearby hotel.

2. Pack wisely. Most hotels have gyms and pools. But if you’re staying with family or simply don’t have time to make it down to the gym each morning, be sure to pack some light-weight exercise equipment, such as resistance bands, a jump rope and a yoga mat.

A simple but well-rounded routine can be performed with nothing but your body weight, a few pieces of equipment and some ingenuity.

3. Get outside and explore. Every destination has its attractions. Whether it’s the River Walk in San Antonio, a local park with walking paths or a trailhead near your hotel, there’s always a good reason to get outside.

Outdoor exercise – also called green exercise – is a great change of pace if your typical workout regimen keeps you indoors. It’s also an opportunity to try new types of exercise that shake up your routine. The switch from indoor cycling to mountain biking, or from treadmill walking to hiking, can challenge your body and mind in new and fun ways.

4. Use online videos or workout DVDs. Getting a quick workout done in your hotel room is a great way to squeeze in some exercise before starting your day. The options are endless, so don’t be afraid to mix things up by trying types of exercise that are not part of your typical routine.

And don’t think you have to maintain your “60 minutes a day” rule while on vacation in order stay fit. Every little bit helps and will make it easier to get back to your routine once you return home.

5. Focus on nutrition and hydration. Always drink plenty of water , especially if you’re flying. And no matter how or where you’re traveling, be sure to pack some healthy snacks . If you’re on a road trip, map out some food destinations so you’re not pulling off the highway for fast food every time someone gets hungry. In addition, it’s always a good idea to look at restaurant menus online before arriving so you can be prepared to make healthy choices.

Finally, here’s a bonus tip: Don’t be too hard on yourself if you stray from your plan or indulge a bit while you’re traveling. While a vacation or business trip can be a welcome break from your routine, it doesn’t have to be a break from your hard-earned healthy habits. That said, don’t be afraid to splurge on some local cuisine or enjoy a day of relaxing on the beach – you're on vacation, after all.

Try These Workout Tips to Boost Results

Tags: diet and nutrition , exercise and fitness , Travel

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The Best Travel Workout Equipment That Won't Take Over Your Suitcase

By Meaghan Kenny

All products featured on Condé Nast Traveler are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission.

If one of your 2023 goals is to stay consistent with your workouts, it's time to invest in some lightweight, packable equipment to help you stay on track when travel plans inevitably interrupt your fitness routine. Whether you're training for a marathon or have gotten into a ClassPass groove at home, there's plenty of effective and easy-to-use travel workout equipment that'll allow you to keep up that active streak wherever you go , without needing to visit a gym.

Below, we've gathered the best workout equipment for travelers, from versatile resistance bands to portable yoga mats to post-exercise recovery tools. We're also recommending some accessories that are ideal for active travelers, like belt bags designed for runners and wrist weights to level up a hike. Whether you're going off the grid in a private Airbnb , planning an island vacation , or headed on a weekend getaway , we have the packable workout gear for you, no matter your current fitness level.

• Packable travel workout equipment  
• Travel-friendly fitness accessories
• Post-workout must-haves

The best workout equipment 

I must admit, I'm a bit obsessed with these Bala Bangles. I wear them constantly on my wrists or ankles for long walks, yoga exercises, and at-home workouts—but they can also be worn during aerobics, boxing, Pilates, core training, or rehabilitation sessions. Made of soft silicone, I usually forget I'm even wearing them. They elevate an otherwise easy walk around the neighborhood into a slightly more challenging workout. Each Bala Bangle is a one pound weight, adding a comfortable resistance to any movement you're doing. They won't add too much weight to your tote bag or duffel bag and they come in a sleek travel case. 

If you want to exercise from anywhere, you'll need a lightweight mat that can turn any surface into your gym floor.  Made of a cushioned rubber backing, the Alo Yoga Air mat is no-slip, dry-wicking, and anti-odor. This travel-friendly mat rolls up thinly and only weighs 3.5 pounds, making it lighter than exercise mats tend to be. Roll this out for yoga, stretching, or any floor exercises. 

One of the smallest, lightest, and most versatile pieces of workout gear you can pack are simple resistance bands, like this budget-friendly set available on Amazon. This set of five bands each have a difference resistant level—ranging from extra light to extra heavy—making them ideal for both beginners and the pros. Roll them right back up into their compact carry bag to take them with you anywhere. 

Sliders, sometimes called gliders, will make even the simplest workout more challenging—no heavy equipment or exercise machine required. These flat, round discs allow your hands and feet to slide across any floor while increasing your balance and strengthening your core. They're ideal for floor workouts that you can do anywhere—like push ups, lunges, mountain climbers, or planks. Whether you're working from your living room floor or your Airbnb in Joshua Tree , your core will be engaged the whole time with these. Plus, they're easy to pack in just about any bag and are so versatile.

If your favorite way to exercise is by hitting an early morning yoga class, you may want to add this yoga block from Alo to your packing list. The Uplifting yoga block fits into most any tote bag—pull it out when you're ready to practice and maintain stability during poses. It's lightweight and features curved edges for an even better grip. 

If you're used to using the TRX suspension training equipment at the gym, this travel-ready set from Amazon will come in handy wherever you go. This lightweight set includes a suspension training strap, indoor/outdoor anchors, and a mesh travel bag. It's fairly easy to set up on the go and weighs about 1.5 pounds. 

I've been using the Sweat Sweet waist trimmer for years and I continue to be impressed every time I use it. Made of extra-thick neoprene, this waist band causes you to sweat even harder without doing any extra work. Simply adjust it around your waist using the Velcro strap before doing any cardio and when your workout is complete, you'll be dripping with sweat. It's affordable and can be folded down to take up very little packing space. Even a simple walk with this on around my waist leaves me sweating as if I just went on a long run. 

If you're someone who prefers attending in-person workout classes to stay on track or are a beginner who needs some guidance on what to do, an Alo Moves membership is a great option. Work out from anywhere with thousands of classes you can access on your phone, all led by skilled instructors. There are plenty of classes to choose from—Vinyasa, barre, HIIT, core, yoga, mindfulness, and more. Plus, Alo offers a seven-day free trial you can test out before committing to a membership. 

Travel-friendly fitness accessories  

On any trip you'll want a versatile sling bag that will keep you hands-free on the go. Whether you're going on an adventurous hike or walking around all day exploring a new city, the Béis Sport Sling will fit all the must-haves you need. There's a spot for your credit cards, a microfiber-lined protective pocket for your phone or sunglasses, and a compartment to store items like AirPods or sunscreen . The best part: There's a hidden water bottle pocket so you can stay hydrated all day long. 

The ultimate fitness gadget to keep you on track: the Fitbit Versa 4. This sleek watch tracks your daily activity, heart rate, and sleep cycle all in one. Fitbit allows you to access apps, receive notifications, and send messages without pulling out your phone, another plus for travel days. There are over 15 exercises modes to record your workout; even better, it's water-resistant, so you don't have to worry about taking it off before jumping in the pool or taking a dip in the ocean. 

One of our favorite (and smallest) fanny packs , the Lululemon Fast and Free mini belt bag is made for runners on the go. It fits the essentials you need while running —your phone, cards, and keys—without slowing you down. Bonus: The touchscreen-friendly mesh on the front of the bag allows you to quickly tap your phone to silence a call or change the song without stopping to open the bag. 

A sports cap is always welcome on sunny days outdoors. This classic and chic Nike hat is available in a handful of colors to match any workout set you have. I always keep a neutral-colored hat in my suitcase for active days (or those inevitable bad hair days).

Running and hiking enthusiasts , listen up. This water-resistant armband holds your phone, a key, and your headphone cord (if you still have 'em)—no bag or legging pocket necessary. It's adjustable to fit your arm comfortably and doesn't get in the way of unlocking your phone with Face ID when it's in the case. Plus, it's under $15 on Amazon—a price you can't beat. 

If you're visiting a windy city like Chicago , be sure to pack an ear warmer headband for outdoor runs or walks. This fleece headband keeps your ears protected and warm even on the coldest days. Choose from black, charcoal, navy, or white. 

Read more: The Winter Running Gear Getting Us Out on the Coldest Days

Post-workout recovery must-haves 

This collapsible foam roller is perfect for travelers—it's portable, easy to fold, and weighs less than two pounds. It can be used to warm up with or for recovery to target tightened muscles. It's folds down nicely to fit right in your carry-on and comes in a small mesh travel bag. 

At only 1.5 pounds, the Hypervolt Go 2 is so lightweight and portable. It's a percussion massager that targets stress, muscle tension, and fatigue. Use it to warm up, loosen tight muscles, or help relax after a workout. It's an ideal recovery tool for active travelers always on the move. 

The Theragun Mini is worth the hype: It's the smallest and lightest option among Theraguns with three speeds and three attachments. It'll decrease muscle soreness and release tension and knots you might experience after exercising. It helps speed up the recovery process, improves sleep and mobility, and relieves stress—benefits any traveler will appreciate. 

7 Secrets To Staying Fit On The Road

You plan almost every aspect of your trip. Do the same for exercise, and you'll arrive home in top form!

Finding the time and energy on a daily basis to exercise and eat right can be a serious challenge. Throw in frequent business travel, and the task can seem almost impossible. 

To ensure that your hard work at home doesn't go by the wayside on the road, there are a few simple steps that you can take to keep your waistline and calorie intake in check.

1. Include workouts in your travel itinerary.  When we travel, we schedule. From airline reservations and rental cars to hotel reservations and itineraries, every detail of the trip is planned well in advance. So why not schedule your workout like you do a meeting? Put it on your calendar and e-mail yourself a reminder so you don't forget. 

2. Determine how you'll exercise on your trip before you leave.  Most hotels have gyms. Call before you travel to determine the gym's hours and range of equipment. Once you know what the hotel offers, you can decide whether you will need to bring additional equipment, like exercise bands or a swimsuit if there's a pool.

In addition, DVD players are readily accessible in hotel rooms or on laptops. If you have a favorite exercise DVD, bring it along and do the routine in your hotel room.

More from Prevention: 7 Slimming Workouts For Small Spaces

3. Don't forget your sneakers.  When you travel for business, you would never think of leaving your laptop or cell phone behind. The same should hold true for your tennis shoes and workout gear. Just as your computer provides the tools you need for your work, your tennis shoes offer a wealth of exercise possibilities. [pagebreak]

4. Don't be rigid when it comes to your fitness routine.  When you travel, even the best-laid plans can be disrupted by flight delays, traffic snarls and scheduling changes. If you miss your "scheduled" workout, a short exercise routine is better than nothing. Consider doing sit-ups or yoga stretches in your room, or running up and down the stairs in the hotel a few times. Even 10 minutes of activity can make a difference.

Another good place to get exercise is in the airport. If your plane is boarding at the farthest end of the concourse, you can skip the electronic walkways and power walk to the gate (just remember to wear comfortable shoes). And if you hate layovers, make the most of your time by taking a power walk around the airport. Again, every little bit helps.

5. Pack healthy snacks. When you make a list of things to take while you travel, make sure to include granola bars, apples, or better yet, make your own trail mix that you can enjoy on the plane or in your hotel room. Not only will the snacks tide you over until your next meal, they also will ensure that you don't make a late-night trip to the vending machine or an afternoon jaunt to the coffee shop for a pastry.

And, always, ALWAYS carry water. Traveling dehydrates the body. Water satisfies hunger and helps you stay alert.

More from Prevention: 6 Grab-And-Go Snacks

6. Have it your way. Remember that restaurants are there to serve you. In addition to ordering your salad dressing on the side, ask that your meal be prepared to your specifications. Replace potatoes with steamed vegetables, ask for sauces on the side, and request a "to-go" box for half your meal. Or consider eating soup and a salad instead of a large entrée. (And beware of these 5 Tricks Restaurants Use To Make Your Overeat .)

Also, if you are required to attend cocktail parties, order a glass of water between each beverage. Whether you drink alcohol, soda, or coffee, water decreases the calories that you consume and counteracts the effects of alcohol and caffeine.

7. At the very least, try not to lose ground. If you know that you're going to eat more when you travel, make sure that you institute some type of daily exercise so that you balance the increase in calories with physical activity. While it may not be realistic to think that you will lose weight while traveling, you will feel better if you maintain some healthy habits. While traveling for business offers some challenges to your exercise routine, a little creativity can go a long way to helping you stay fit at home and on the road.

More from Prevention: Avoid These Vacation Health Hazards

Fitness expert Chris Freytag is the author of Shortcuts to Big Weight Loss and Move to Lose . Read her blog for more healthy living tips, or check out her Prevention fitness DVDs.

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Bon Voyaged

20 Ways To Get A Workout In While Traveling

Posted: April 13, 2024 | Last updated: April 13, 2024

Maintaining a fitness routine while traveling can seem challenging, but with a bit of creativity and flexibility, it’s entirely possible to stay active and healthy on the go. Whether you’re confined to a hotel room, exploring a new city, or enjoying the great outdoors, there are numerous ways to incorporate exercise into your travel plans. From utilizing hotel amenities and portable fitness gear to engaging in outdoor adventures and local sports, the opportunities to work out while traveling are plentiful and varied. These methods not only help you keep up with your fitness goals but also offer unique ways to experience your surroundings. We’ll explore a variety of travel-friendly workouts that are effective, adaptable, and enjoyable, ensuring you can stay fit no matter where your travels take you.

Hotel Room Circuit Training

Maximize your workout without leaving your hotel room by engaging in circuit training. Utilize bodyweight exercises like push-ups, sit-ups, squats, lunges, and planks to target major muscle groups. You can easily tailor the intensity and duration to fit your fitness level and schedule. This type of workout requires no equipment and minimal space, making it perfect for travelers. A 20-30 minute session can effectively boost your heart rate and build strength.

Running or Jogging

Running or jogging through a new city is an excellent way to explore while keeping up with your cardio. This activity allows you to discover hidden gems and scenic routes that you might miss otherwise. It’s flexible; you can adjust your pace, distance, and route according to your preferences and fitness level. Early morning runs can offer a serene experience of the city waking up. Remember to stay safe by choosing well-lit, populated routes and letting someone know your planned route if possible.

Use Hotel Gym

Many hotels are equipped with gyms that guests can use, ranging from basic setups with a treadmill and weights to fully-equipped fitness centers. Take advantage of this amenity to maintain your workout routine. Hotel gyms offer the convenience of not having to leave the premises to get a workout in. Whether you prefer cardio or strength training, you can usually find the equipment you need. Working out in the hotel gym can also be a great way to meet fellow travelers.

Online Workout Classes

With the availability of online workout classes, you can turn any space into your personal gym. From yoga and pilates to high-intensity interval training (HIIT), there’s a vast array of options to choose from. All you need is a laptop or smartphone and enough room to move around. This is particularly useful for maintaining a routine when the weather or local amenities limit outdoor activities. Plus, it offers the flexibility to work out on your own schedule, making it easier to fit exercise into a busy travel itinerary.

Practicing yoga can be a grounding way to start or end your day, especially while traveling. It requires minimal space and can be done in your hotel room, a park, or on the beach. Yoga not only improves flexibility and strength but also reduces stress and enhances mental clarity. Bringing a travel yoga mat or using a hotel towel can make your practice more comfortable. There are plenty of online resources and apps to guide your practice, whether you’re a beginner or an experienced yogi.

If your hotel or accommodation has a pool, swimming is an excellent low-impact workout that works your entire body. Swimming laps can be a meditative and refreshing way to start the day or unwind in the evening. It’s also a great alternative to more strenuous workouts if you’re recovering from an injury or looking for a gentle exercise. You can vary your strokes to target different muscle groups and improve endurance. Plus, swimming is a fun way to stay active, especially if you’re traveling with family or friends.

Walking Tours

Opting for walking tours instead of bus tours provides a unique opportunity to immerse yourself in the local culture while staying active. Walking tours can range from historical explorations to culinary adventures, allowing you to learn about the area’s history and cuisine. This form of sightseeing ensures you get your steps in, often covering several miles without even realizing it. It’s also a more environmentally friendly way to explore. Make sure to wear comfortable shoes, as you’ll be on your feet for a few hours.

Renting a bike is a fantastic way to see a city or countryside, offering greater range and flexibility than walking. Many destinations offer bike rental services or bike-sharing programs, making it easy to pick up a bike for a day or even just a few hours. Cycling is not only good exercise but also allows you to cover more ground and see sights at your own pace. It’s a sustainable mode of transportation that lets you enjoy the outdoors and get fresh air. Always remember to follow local traffic laws and wear a helmet for safety.

Hiking is an adventurous way to explore natural landscapes, from national parks to local trails. It offers the chance to disconnect from technology and reconnect with nature, providing both physical and mental health benefits. Hiking can be tailored to any fitness level, with trails ranging from easy walks to challenging climbs. It’s also a great opportunity to capture breathtaking views and wildlife sightings. Remember to prepare appropriately with good hiking shoes, water, and snacks, and always let someone know your route.

Jumping rope is a highly efficient, full-body workout that you can do just about anywhere. It’s an excellent cardio exercise that also improves coordination, agility, and stamina. A jump rope is lightweight and portable, easily fitting into a suitcase or backpack. Just 10 minutes of jumping rope can burn as many calories as a 30-minute jog. It’s a versatile workout, allowing for variations like double unders or high knees to keep it challenging and fun.

Resistance Bands

Resistance bands are a travel-friendly workout tool that can significantly enhance your strength training routine. They come in different levels of resistance, making them suitable for beginners and advanced users alike. You can perform a wide range of exercises targeting various muscle groups, including squats, lunges, and arm curls. Because they’re lightweight and compact, resistance bands can easily be packed in your luggage. Integrating resistance band workouts into your travel routine can help maintain muscle tone and strength without the need for heavy equipment.

Park Bench Workout

A park bench can be your makeshift gym equipment for a variety of exercises. Utilize it for step-ups, dips, and incline push-ups to target your legs, arms, and core. This type of workout is not only effective but also allows you to enjoy the outdoors. It’s a great way to add some variety to your fitness routine, making use of your surroundings. Always ensure the bench is stable and secure before starting your workout to prevent injuries.

Stair workouts are an excellent way to build endurance and strength in your legs and glutes. Look for a set of stairs in your hotel, a nearby park, or a public building. Climbing stairs can be more challenging and rewarding than walking on flat surfaces, providing a great cardiovascular workout. You can vary your routine by taking the stairs two at a time, sprinting up, or doing calf raises on a step. This type of workout is easy to fit into a busy schedule, requiring only a small amount of time for a significant impact.

Active Commuting

Choosing to walk or bike for short distances instead of taking taxis or public transport is a simple way to stay active while traveling. This form of “active commuting” allows you to explore the area at a slower pace, noticing details you might miss otherwise. It’s also a cost-effective and environmentally friendly mode of transportation. Incorporating physical activity into your daily travel routine can contribute to your overall fitness goals. Plus, it provides a more authentic experience of the local lifestyle and environment.

Dancing in your hotel room is not only a fun way to work out but also an excellent stress reliever. Turn on your favorite music and let loose, using dance moves to get your heart rate up and work different muscle groups. This form of exercise can be particularly enjoyable after a day of sitting in meetings or traveling. You don’t need any special equipment, just enough space to move around safely. Dancing is a versatile activity that can be adapted to any fitness level and style preference.

Play a Sport

Engaging in a sport while traveling can be a great way to stay active and meet new people. Many parks and recreational areas offer facilities where you can play sports like basketball, soccer, tennis, or volleyball. Playing a sport not only provides a vigorous workout but also adds a competitive and social element to your fitness routine. You can often find local groups or pick-up games that welcome visitors. This activity allows you to enjoy the outdoors and get a break from the typical tourist activities.

Use Playground Equipment

Playgrounds are not just for kids; they can offer adults a unique setting for a workout. Use the monkey bars for pull-ups, the swings for leg exercises, and the various structures for climbing and strength training. This type of workout is both fun and effective, utilizing your body weight as resistance. Playgrounds are usually accessible and offer a change of scenery from the gym or hotel room. Just be mindful of children using the playground and ensure you’re using the equipment safely.

Beach Workouts

Beach workouts take advantage of the natural resistance of sand to intensify your exercise routine. Activities like running, lunges, and yoga on the beach not only provide a challenging workout but also offer stunning views and fresh air. The uneven surface of the sand helps improve balance and strengthens stabilizing muscles. Early morning or sunset workouts can be especially rewarding, offering cooler temperatures and picturesque backdrops. Always stay hydrated and apply sunscreen to protect yourself during outdoor beach workouts.

Travel-Friendly Fitness Gear

Investing in travel-friendly fitness gear can make staying fit on the road much more convenient. Items like a foldable yoga mat, a portable kettlebell, or a TRX suspension trainer are designed for easy packing and can be used in various settings. These tools allow you to maintain a strength training routine without access to a gym. They’re versatile, enabling a wide range of exercises to target different muscle groups. Having your own equipment can also provide the comfort and familiarity of your home workout routine, making it easier to stay motivated while traveling.

Body Weight Tabata

Bodyweight Tabata is a high-intensity interval training method that requires no equipment and little space, making it ideal for travelers. The format involves 20 seconds of intense effort followed by 10 seconds of rest, repeated for four minutes. You can use exercises like burpees, mountain climbers, and high knees to get a full-body workout. This efficient approach maximizes calorie burn and increases cardiovascular and muscular endurance. Tabata workouts can be easily adapted to any fitness level, providing a quick and effective way to maintain your fitness routine on the go.

Incorporating fitness into your travel itinerary not only helps you maintain your physical health but also enhances your overall travel experience. By exploring new cities on foot, taking advantage of hotel amenities, or even turning a beach visit into a workout session, you can keep your body active and your mind refreshed. The key is to be adaptable and make the most of the resources available to you, whether that’s a park bench for a quick strength session or an online class to start your day with yoga. With the strategies outlined above, staying fit while traveling becomes an exciting adventure in itself, allowing you to return from your trip feeling rejuvenated and perhaps even stronger than when you left. So, pack your workout gear and prepare to explore the world without compromising on your fitness goals.

For the Latest Travel News, Headlines & Videos, head to Bon Voyaged

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Home » Budget Travel » fitness retreats

34 Top Fitness and Wellness Resorts in the World • 2024

Life is a special gift. Within that there’s no better gift than good health; physical and mental. 

But we love to travel – and when you’re on the move, it can be hard to prioritise health. When we discovered fitness resorts and wellness programmes, it completely changed the game. 

So we have reviewed some of the best fitness retreats in the WORLD. Not only will I cover gruelling, heart-pumping health and fitness holidays, but yoga, meditation, and wellness retreats, surf camps, nature immersive escapes, and more!

The concept of wellness travel is simple: take time off to restore your vitality and your sanity, to build connections, and take a skill or passion to the next level. Your vacation can truly change your life. 

If you’ve ever gone on vacation to hike, surf, practice yoga, or immerse in nature, then you’ve experienced wellness travel. The programs below have put together incredible programs in exotic locations with health professionals and other like-minded people to help you create a sustainable lifestyle for the mind, body, and spirit.

So let me give you a low down on our favourite fitness retreats!

Finding a Fitness Retreat for You

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The days of MTV girls’ gone wild beach resorts are behind us. Wellness travel is now one of the fastest-growing sectors in tourism because people are tired of needing a vacation from their vacation.

People are looking to detox on holiday, not to destroy their livers in the process. People are looking for ways to get away from the stress, not deplete their adrenals faster than their bank account.

Don’t get me wrong: there are times and places for partying and letting loose (this is a backpacker blog, after all), but there is also a time and place for staying fit on the road and fitness classes that are actually restorative and rejuvenating.

Although there are some expensive retreats out there, I’ve hand-picked the getaways and fitness resorts that are worth your money. I’ve also included many affordable getaways so even we backpackers can take a break from the crazy hostel life once and a while.

As someone who personally likes to work out hard, hit the gym, and go on adventures, I also appreciate   working inwards through yoga and meditation, digital detoxes, and nature immersion. I always ensure my backpack is equipped with light and reliable travel workout gear to stay fit on the roads.

You can trust that I’ve covered a solid variety of wellness and fitness getaways that encompass my passion for health and travel.

I’d like to point out that wellness and fitness are not interchangeable, and sometimes athletes sacrifice health and longevity to achieve maximal physical fitness and performance, but the two can go hand in hand. Many of the fitness and wellness retreats I cover below incorporate healthy food, restorative rest, digital detoxes, mobility, and recovery in balance with intensive workouts and adventures.

Some of the best fitness retreats in the world include surf and yoga retreats, outdoor escapes, adventurous locations, luxurious getaways, and more. As mentioned, I’ve included a few amazing surf and fitness camps for those of us on a budget.

I am going to cover a few fitness retreats that focus on your physical fitness as well as particular skill sets like martial arts and CrossFit. Some will focus more on group settings, while others on silent meditation.

Whatever your health goals are, it’s likely there’s a wellness holiday out there for you. Let’s dig in, shall we?

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Before signing up for a fitness retreat, you should think about what you want to get out of your ultimate fitness vacation. Do you want a holistic vacation or one that just hits you hard with HIIT (high-intensity interval training), boot camps, and long runs?

Are you interested in yoga and meditation? Surf? Martial arts?

Are you simply looking at getting into hiking or exclusively time to relax at the spa?

1. WanderFit Retreats

Where: Bali, Costa Rica, and Portugal

WanderFit Retreats is a travel and tour company that aims to be more than the world’s best boot camp. Their mantra is to incorporate healthy living, fitness, and adventure throughout the trip.

Bali retreat spends 8 days on the “Island of the Gods,” combining fitness and active adventures for each day. These include a hike up Mt. Batur, functional fitness and HIIT workouts, sightseeing, snorkeling, and spa days. Get excited about the unlimited access you get to Amo Spa’s sauna and amenities with this package! (I’ve spent quite a bit of time at Amo while visiting Bali .)

These incredible fitness vacations don’t stop in Bali either. They’ve recently added trips to Portugal and also a fitness retreat in Costa Rica. While great for couples or solo fitness enthusiasts, this is a fantastic fitness retreat for singles!

2. Extreme Fitness Camps

Where: Caraberete, Dominican Republic

If you are searching for the best fitness vacations in the Caribbean , then this eco-adventure paradise is the retreat for you. Set in the Dominican Republic, this is one of the best active retreats, designed to get you healthy and energized.

Their fitness retreats include personal training sessions, twice-daily small group workouts, and yoga. (They also have a kiteboarding program, as Caraberate is one of the best kiteboarding locations in the world!)

This is the world’s best boot camp, working with everyone from professional athletes to top executives to fitness enthusiasts.

Food includes a daily protein smoothie, organic breakfast, and dinner at the hotel’s farm-to-table restaurant. You even get to tour their organic farm. An onsite nutritionist will help you figure out how to continue your healthy eating once you’re at home.

Their gym is also one of the leading ecologically sustainable small hotels in the Caribbean. Extreme Fitness Camps is more than just an adventure sports and fitness retreat, but a place that values sustainable and ecological tourism and community.

3. Kung Fu Retreat

Are you looking for a unique and life-changing fitness retreat? Do you want to experience the body, mind, and spirit shift of a yoga retreat… but yoga isn’t for you? Kung Fu Retreat takes you in deep adventures in Thailand in the northern mountains of Pai. Destress and immerse in daily Kung Fu, tai chi, and meditation practices.

Experience an incredible well-being holiday in paradise with a combination of physical exercise, guided meditations, delicious healthy food, accommodations with beautiful views in the hillside, and a feeling of community unlike anywhere else. Kung Fu retreat is a place to build strength, heal, and find peace all in one.

The program packs a punch with the best elements of Chinese Kung Fu, Chi Kung, meditation, and tai chi. You can sign up for the week, a month, 3 months, or even stay for multiple years.

4. 38 Degrees North

Where:  Marbella, Spain

Alright, this is one of the more extreme fitness camps for adults. With retreats in both Ibiza and Marbella, the four-day retreats include a sunrise fasted HIIT session, breakfast, lunch, and dinner intermixed with outdoor functional training, stretching, kettlebell training, boxing, yoga, and nutritional workshops.

38 Degrees North has been running since 2012 and each retreat is hosted by owners Claire and James. They offer a holistic lifestyle retreat that gives you a paradisal location, space, and support to recharge, make changes, and improve your health!

The retreats also include beachside accommodation, habit change coaching and a four-week training plan. What I dig about this fitness retreat is how they focus on creating sustainable programs for busy people. Their goal is to educate people on how to incorporate fitness into ‘real’ life – in a holistic way, so they can get short and effective workouts and routines to weave into normal life.

5. Ultimate Fitness Holiday

Where:  Thailand, Bali, Spain, Sri Lanka and Australia

Want to join an all-service experience retreat in paradise-like destinations? Do you want to get the healthiest you’ve ever been with the support of experts and become the world’s fittest You?

Ultimate Fitness Holiday offers customized fitness retreats for you to get YOUR perfect fitness retreat. With over 10,000 meters of fitness space spread out over all their locations, you will have space and the facilities to deepen your practice while strengthening your body and mind.

Balancing out hard work and relaxation, Ultimate Fitness Holiday makes sure that you also have some downtime and some fun. In your free time, take your healthy body on an adventure and engage in fun activities such as kiting.

While I do love hitting a good workout class or WOD at Crossfit – I’m a firm believer that the best functional fitness and overall health are found in nature. Studies show nature is vital to optimum health.

So let’s use the great outdoors to get healthy, connect with nature, and reconnect with ourselves. These are my favorite outdoor fitness retreats.

6. Red Mountain Resort

Where:  St. George, Utah

Set along the inspiring Southwest’s red rock cliffs and canyons, and a stone’s throw away from Red Rocks, Zion National Park, and Bryce Canyon National Park, Red Mountain Resort is one of the top fitness resorts in the USA. It offers the perfect location to improve your fitness and wellness in the great outdoors.

St. George, Utah is one of the outdoor adventure capitals of the world, Red Mountain Resort offers a variety of unique fitness-related experiences and outdoor experiences. You’re within driving distance of the greatest national parks in the USA !

Red Mountain fitness Resort includes three healthy meals per day, guided hiking and biking, and yoga and fitness classes. There’s even a lap pool for water workouts!

If you want to take it slow, relax at the Sagestone spa, inspired by ancient health and beauty rituals practiced throughout the world. If you want more of an adventure, they customize trips for rock climbing, canyoneering, and hiking trips in the parks and wilderness.

A typical day goes like this: early morning breakfast and a hike, an afternoon kayaking trip, and an evening winding down at the spa. The southwest, USA is one of the most beautiful places in the world, so you can’t go wrong with this fitness getaway.

7. Mountain Trek Fitness Retreat in British Columbia, Canada

Where: BC, Canada

I can’t think of a better place to reset your health than the exquisite and beautiful mountains of British Colombia. Each day features sunrise yoga, Nordic-style hikes through the mountains, chef-prepared cuisine, and time to unwind in a state-of-the-art spa at their beautiful lodge that Kootenay Lake and the Purcell Mountains.

The concept is to reclaim your functional movement and natural health through balancing key hormones and boosting your metabolism. This is the perfect wellness retreat for anyone who wants to immerse themselves in nature.

Bonus point: Mountain Trek’s spa has been named as one of the best destination spas in the world.

8. Moab Mindful Running Retreat

Where:  Moab, Utah

Moab is home to the ultra-ultra marathons… (We’re talking 250-mile races!) The concept is to build a sustainable running practice that avoids injury and burnout while meeting other like-minded runners.

This fitness retreat is intended for runners who can keep up with four-to nine-mile daily workouts through the red rock canyons. That said, Moab Mindful Running Retreat is about more than just running: set among the sheer beauty of Moab, you have the opportunity to do restorative yoga, join mindful running workshops and natural form clinics to mitigate the stress of running, and improve posture, efficiency, and flow.

The retreat leader Charlotte was once a professional sprinter and Denmark’s fastest woman. Afterwards, she combined her sports science degree with a new interest in mindfulness and yoga and then spent a decade using sports as a tool to create peaceful co-existence and social cohesion in the former Yugoslavia and Afghanistan.

9. New Life Hiking Spa

New Life Hiking Spa is an all-inclusive fitness retreat in the Green Mountains of Vermont. Its affordable rates include three healthy meals a day, guided hikes along the Appalachian Trail, yoga, wellness lectures, and one massage per three-night stay.

New Life has emphasized cleansing by using the freshest, most wholesome foods available – no lose weight quick schemes. Their schedule is somewhat flexible depending on your fitness level, and the hikes can be customized to your needs.

10. Fitness Adventure Travel

Where: Worldwide

Fitness Adventure Travel trips go to various exotic locations to get you fit while still enjoying what the country has to offer. You go on a wonderful group tour with an emphasis on fitness.

They go everywhere from Morocco and the Mediterranean to a Costa Rica fitness retreat and Barbados boot camp vacation. On their Ecuador trip , for example, they take you to Quito, the world’s highest capital city to trek around the area with experts for your personal training sessions. You get to explore hot thermal baths, volcanoes, rivers, lakes, and beaches.

What makes this a great fitness retreat is their focus on your fitness and nutrition needs, while simultaneously exploring the historic town and indigenous markets. Plus, this program also serves as a digital detox as many destinations are remote, like the top of a mountain or a fishing village.

11. The Big Blue Swim in Greece

Where: Santorini, Lefkada, and Crete, Greece

Long loved as a honeymoon destination for travelling lovebirds , why not experience Santorini in a different light by swimming along the coastline, or visit the large island of Crete and swim its alluring waters? How about exploring the lush island of Lefkada from land and then sea?

Start each day with a buffet-style breakfast before heading to the first swimming location and jumping into the alluring Greek waters. The concept behind this fitness resort is to swim in a different location each day. Boat transfers will take you to harbours for lunch.

12. Cycle Retreats in Costa Blanca, Spain

Where: Costa Blanca, Spain

Another one of the more extreme fitness camps for adults, get ready to cycle along the sunny coast of Spain. With 325 days of sun a year, you’ll be hard-pressed to find a better cycle retreat in winter!

They offer routes for every level, including the cycling novice too. What sets Cycle Retreat from other cycle tours? I’m a big fan of Costa Blanca’s incredible views and their relaxing villa with home-cooked food made using locally-sourced ingredients and wines. Moreover, you can schedule trips to the ocean, wine tastings, and massages.

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These are a few of the best surf retreats in the world. Between Morocco, Costa Rica and Central America, and South East Astia, there are so many potential options, but in terms of fitness retreats, these are some of the best.

13. SurfMaroc

Where: Morocco

They offer packages for beginners (Surf Coaching) and intermediate and advanced surfers (Guiding). This surf retreat includes hearty breakfast and dinner, picnic lunches, beachfront accommodation, sunset yoga, and of course, surf lessons with good-quality boards and gear.

As for the coaching, they go above and beyond, with two hours a day of daily surf lessons and video analysis for intermediate and level 5 surfers. This program aims to take your surfing to the next level as quickly as possible with hands-on instruction.

14. Mad to Live

Where: Faro, Portugal

This epic surf retreat offers 7 days of surfing, sunset beach yoga sessions, and sunrise trail running. They also lead beach circuit sessions, and one-on-one PT sessions, so this is just as much a fitness retreat as just surf! All meals are included except for two nights, which are spent out on the town.

15. Point Break Retreats

Where:  Sayulita, Mexico (+ Costa Rica and Portugal destinations)

Their mantra is “find your balance” and that’s exactly what you’ll find. Find your balance on the board, in the studio, and life. They help you go deep into the movement. Point Break is unique as they blend the art of ballet with the athleticism of surfing. The trip is sprinkled with a handful of fun excursions around town, yoga classes, beach time, salsa lessons, and plenty of time to lounge and decompress. I believe they also host women fitness retreats too!

16. Safari Surf School

Where: Nosara , Costa Rica

They have tons of curated packages and some you can design on your own. This program is unique because a percentage of all their proceeds go to a local non-profit – Refuge for Wildlife. Enjoy your vacation, learn to surf all while helping the local community! (They also have a camp in Panama!)

You’ll be getting in the water in the morning and afternoon for lessons, but also have time to explore in between! You can find anything from waterfall hikes to horseback tours! Or just read a book by the pool or beach, take a yoga class, or get a rejuvenating massage.

The Importance of Travel Insurance

As a member of the globetrotter community, being prepared for the unexpected is a basic requirement. That’s why good travel insurance is a must-have. The peace of mind is worth it – trust us!

ALWAYS sort out your backpacker insurance before your trip. There’s plenty to choose from in that department, but a good place to start is Safety Wing .

They offer month-to-month payments, no lock-in contracts, and require absolutely no itineraries: that’s the exact kind of insurance long-term travellers and digital nomads need.

SafetyWing is cheap, easy, and admin-free: just sign up lickety-split so you can get back to it!

Click the button below to learn more about SafetyWing’s setup or read our insider review for the full tasty scoop.

While a lot of the best fitness resorts include yoga classes, this section focuses on ashrams, all-inclusive yoga retreats, and meditation retreats, specifically. I have listed some of the most popular yoga retreats, but generally included many of the best retreats and shalas offered in India and across the world.

I have excluded obscenely priced retreats from this section. Please see my luxurious fitness retreat section below for those. Most of these the best yoga retreats in the world reside in yoga’s birthplace of India, though not all, and I added a couple of different retreats elsewhere.

Keep in mind, you can show up to travel India or Asia and find a retreat that speaks to you, but if you want to book everything ahead of time, then these suggestions are a great place to start.

17. Ramamani Iyengar Memorial Yoga Institute in Light of BKS Iyengar

Where: Puna, India

This might be one of the most popular yoga retreats in the world, as it is the heart and soul of Iyengar Yoga. There is a great significance behind the unique design of RIMYI. The three floors represent the body, mind, and soul. Its height is 71 feet and has 8 columns which represent the eight limbs of ashtanga yoga i.e.yama, niyama, asana, pranayama, pratyahara, Dharana, dhyana and samadhi. The institute conducts regular classes for beginners, intermediate, and advanced yogis.

18. Samma Karuna

Where: Koh Phangan, Thailand

Looking for a meditation trip? One of the best yoga retreats in the world? A place to meet like-minded people? Samma Karuna is located amongst the palm trees, beautiful beaches, and jungle landscapes of Koh Phangan, and this place is more like a community than a retreat.

They offer various packages, teacher training courses, a unique 1-month Awakening and Healing program, and shorter stays too. My friend has raved about how incredible this yoga getaway is.

Don’t be alarmed that Koh Phangan is the infamous Full Moon Party island because there are many lowkey spots on the island as well, and I’ve heard the yoga on Koh Phangan is overall incredible at many studios and retreat centers.

19. Mysore Mandala

Where: Mysore, India (Ashtanga’s birthplace)

If you are looking for an Ashtanga-style yoga and meditation retreat in India , this is one of the best Yoga retreats in India. Mysore Mandala Yoga Shala is a Yoga and Cultural Centre located in charming Heritage House with a cafe supplied by the owners’ organic farm on-site.

It’s closer to a western-style studio than traditional ashram but remains authentic. They mainly teach Ashtanga, Mysore Style, but also offer Hatha, shatkriya (cleansing), back bending, and pranayama as well as instruction in Sanskrit, in the yoga sutras, and Ayurveda, the Vedic medical system. The personal training sessions are highly regarded here.

20. Sagrada Wellness Retreat

Where: Santa Margarita, California

Right in my backyard of California’s Central Coast, The Sagrada Wellness retreat is nestled amongst the quiet hilltops of Santa Margarita, California. I love that there is no internet, and you can fully disconnect from technology to practice yoga, eat farm-to-table organic foods, meditate, journal, and spa in peace.

As someone who lives around here, it’s hard not to eat and feel well among the California hilltops!  Bonus points for their 100% solar-powered home, saltwater pool, Jacuzzi, and nearby hiking spots. They also run “Singlehood Retreat” making them one of the best spiritual retreats for singles. Considering the location, there are wine and yoga retreats, too because of wine not?

21. Ana Maya Resort

Where: Montezuma, Costa Rica

More than just a yoga retreat, Ana Maya is a paradise nestled in the Costa Rican jungle overlooking the ocean. They do all-inclusive yoga retreats ranging from a few days to weeks. You’ll get nothing less than all organic, healthy meals – gourmet style, yoga packages, spa services, and specialized workshops.

Ana Maya Resort works with the neighbouring Rancho Delicioso to do yoga packages with their permaculture courses, scuba and surf camps, aerial silk, and archery. Rancho Delicioso is just a few miles away. It’s more affordable but not as luxurious as Ana Maya, and so many guests do one week at Anamaya and one at Rancho Delicioso.

22. Yoga Goa Purple Valley

With access to the world’s best Ashtanga teachers (John Scott, Petri Raisanen, Alexander Medin), Goa’s Purple Valley one of the best yoga retreats in the world to practice Mysore-style yogic living.

The yoga retreat is spread over two Portuguese-style houses and landscaped gardens with a tropical forest feel. Two international and one Ayurvedic chef prepare delicious, healthy meals.

You may also meet with Ayurvedic doctors and massage therapists. We consider this one of the best spiritual retreats in India for singles, though couples you are welcome too.

23. Sleep YourSelf Awake Retreat

When: Puerto Vallarta, Mexico

Located between the jungle and a private beach, this is one of the best meditation and yoga retreats in the world. I love their focus on yoga nidra sessions to work through the stages of sleep and get restorative sleep.

Yoga Nidra brings the nervous system into a coherent state, resting in a place where healing can occur on all levels. You can also expect body mapping and dream mapping workshops, and the option to participate in a traditional  temazcal  (Mayan sweat lodge) ceremony.

24. Aro Ha in the Southern Alps of New Zealand

Where: Lake Wakatipu, New Zealand

Aro Ha is a multi-award-winning retreat where wellness traditions meet luxury. Each retreat aims to achieve that by focusing on the BREATH acronym: Being, Relating, Eating, Activity, Toxicity, and Healing.

Salute the rising sun with vinyasa yoga, be immersed in nature, and use a variety of practices to elevate your body and mind. The accommodation features a range of eco suites in a home with a shared foyer with communal space to sit and share tea. From the hydrotherapy spas set into the mountainous earth to the yoga studio with panoramic views of Lake Wakatipu, you’ll find peace everywhere you turn.

The all-inclusive program serves up vegetarian, paleo-friendly, gluten-free, and dairy-free cuisine to help reset your eating habits; and fitness classes, spa therapy, and mindfulness practices take care of the rest of the body and mind. This will translate nicely into all your mindful training in the gym, on the mat and elsewhere.

Aro Ha is a self-sustaining retreat that merges ancient traditions with modern technology. From the organic produce grown onsite and stored in ambient, earth-cooled cellars, to our state-of-the-art solar and hydro energy system, each wellness journey leaves no trace.

25. Akasha Wellness Retreat

Akasha Wellness Retreat combines some of the best hiking in the world with a yoga retreat. It is in a quaint village in the mountains of Transylvania close to the city of Brasov. It is the perfect wellness retreat getaway from Western Europe, as it’s – as they say – “remote and rural on purpose.” You’ll practice yoga and hike amongst pure mountain air and nature, and eat some of the best homemade food.

You’ll have unlimited access to Swedish & infrared sauna, and outdoor jacuzzi hot tub, both with views of the mountains. Body therapies, energy healing, and massages can be booked on arrival.

26. Seven Senses

Where:  Todos Santos, Mexico

Throughout this week-long retreat, holistic naturopath, Dr. Erica Matluck and sound practitioner, Paul Kuhn will lead you through a series of exercises, ranging from breathwork and sound therapy to yoga and empowering purpose-driven workshops, to optimize your seven chakra centers.

At the end of this transformative journey, you will have the access to and understanding of powerful physical and metaphysical tools to unblock, strategize and manifest boundless success and happiness back at home.

Wanna know how to pack like a pro? Well for a start you need the right gear….

These are packing cubes for the globetrotters and compression sacks for the  real adventurers – these babies are a traveller’s best kept secret. They organise yo’ packing and minimise volume too so you can pack MORE.

Or, y’know… you can stick to just chucking it all in your backpack…

Are you looking for an extreme fitness retreat for adults? You know, the drinking kind? Check out these fitness vacations that may or may not serve beer too.

27. Surf Yoga Beer

Where: Italy, Belize, NYC, and Beyond

No, this surf camp and fitness vacation is not just about beer. They offer salsa dancing, sailing, surf, Hiit workouts, kayaking, and fitness retreats around the world. There are also smaller exercise retreats around New York City.

28. Yoga for Bad People

Where:  Multiple locations like Cuba and Tanzania.

So what’s up with Yoga for bad people? From their site: “In a classic text on yoga, the “Hatha Yoga Pradipika”, it is stated that one of the obstacles to yoga is “adhering too strictly to rules”, hence the slang term “bad”. BAD, essentially meaning good, but with a little spice and an element of being unconventional and eccentric.” They do adhere to some traditional yoga but are not afraid to throw on some bumping music and dance.

Yoga for bad people leads fitness retreats around the world that allow for quiet reflection intense physical athleticism. Unlike the other fitness resorts above, they focus on nightlife too.

We’re not all made of money. But it doesn’t matter anyway. Your ideal wellness retreat doesn’t have to cost the Earth.

Yes, you can still experience health spa services, fun activities, and weight loss boot camps on a budget. Here are some top picks that the world has to offer in affordable fitness retreats.

29. Soul & Surf

Where: India, Sri Lanka, Portugal

With shallow, uncrowded waves, Kerala could never rival surf hot spots like Indonesia and Hawaii, but it’s perfect for learning how to surf in a tropical, exotic place. They were one of the country’s first surf camps to offer classes from professional teachers. Get to know this beautiful place in India, and learn to surf with daily rooftop yoga.

Another excellent option is to go surfing in Sri Lanka with Soul & Surf. Although they’re affordable, they set their standards high with brilliant, down-to-earth staff, surf, yoga, pranayama, meditation, therapies, cafe, and music programs. I’m a huge fan. 

30. Free Spirit Hostel, Nicaragua and Ecuador

Surf and yoga package holidays do not have to be expensive. At Free Spirit, the owners believe surf and yoga should be for everyone. The package includes six nights of accommodation in a shared dorm, six breakfasts, six dinners, three surf lessons, one surf theory lesson, board rental, and five yoga lessons. El Transito’s break offers the best intermediate-advanced waves in March-August.

Our GREATEST Travel Secrets…

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While we love to backpack and travel on a dime , we also love to dream about luxurious fitness retreat vacations once and a while. If you come across a winning lottery ticket or inheritance, maybe you should book yourself a spot at a luxury boot camp.

31. The Ranch

Where: Malibu, California

The Ranch is one of the best luxury fitness retreats in the world, where wealthy A-listers go to get in shape. Choose from the Ranch (a seven-day stay), the Ranch 4.0 (a four-day weekend), or the Ranch 10.0 (an intense 10-day program). A typical day includes long hikes, strength training, and yoga, accompanied by an organic plant-based meal plan.

32. Canyon Ranch

Where: Tuscon, Arizona

One of the most famous luxury fitness resorts in the US, Canyon Ranch offers everything you can imagine in the name of wellness. They have experts in medicine, exercise physiology, nutrition, life management, spirituality and other wellness specialities onsite. From their Life Enhancement Center to their Spa, wellness programs, and incredible dining experience (organic and beyond), no one does luxurious wellness better.

During your stay, you are encouraged to set an intention for each visit. From there, you get over 40 classes and activities to choose from, like forest bathing and yoga, HIIT training, and creative art classes. You also get $160 per day to use for massages, facials, and one-on-one with fitness pros, exercise physiologists, nutritionists, spiritual guides, physicians and more.

Canyon Ranch has a 100,000-square-foot spa and fitness facility with indoor and outdoor pools, saunas, steam rooms, an indoor running track, cycling studio, and more.

33. The Body Holiday

Where: St Lucia, Caribbean

If you are looking for one of the best luxury fitness retreats on a beautiful, tropical island, then this fitness resort is for you. You have several activities to choose from, like archery, Zumba, morning runs, snorkeling , and sunset yoga. Plus, five restaurants cater to any type of diet.

They host weight loss retreats, yoga retreats and beyond. The Body Holiday is both a great fitness vacation for singles but also couples fitness retreat too. Moreover, they use technology, ancient Ayurvedic principles, and a range of non-invasive diagnostics to assess your nutrient, hormone and stress levels, heart health and more.

34. Ananda Spa Wellness Retreat

Where: Narendranagar, India

Ananda Spa is one of the best wellness retreats and most famous Ashrams in India. It’s quite pricy for India, but their detox program is supposed to be one of the best. You’ll experience a variety of yoga, Ayurvedic, meditation, and cleansing spa remedies.

Still have some questions? No problem! We’ve listed and answered the most commonly asked questions below. Here’s what people usually want to know:

What are the best luxury fitness retreats in the world?

If you’re not worried about money, joining The Ranch retreat will be a blast. Other great luxury options are The Canyon Ranch and The Body Holiday Retreat .

How fit do you have to be for a fitness retreat?

As long as you can move consistently for a couple of hours during the day, your fitness level should be fine. However, reserach the retreat you want to join for any fitness requirements beforehand.

What are the best fitness retreats in Europe?

Check out these cool Europe fitness retreats: – 38 Degrees North – The Big Blue Swim in Greece – Mad to Live

What is the best all-inclusive wellness retreat?

The best all-inclusive wellness retreat in the world is Ana Maya Resort in Costa Rica. As well as offering all the best healthy food and luxury experience, they just have an incredible all-rounder experiences.

Fitness and wellness is way more than just weight loss or dropping dress sizes. It truly should be about how happy you are in your skin. That is way off from anything you’re going to just see in the mirror. 

That’s why these are some of the best opportunities in the world to improve your life. Make yourself proud of what you achieve, and you can also be somewhere incredible while you do it!

From luxurious adventure retreats to mind-body yoga, for fitness and wellness to extreme fitness getaways, I aimed to cover the best wellness getaways in the world. Whether you want to surf, greet the sun with salutations, or get your butt whipped, there’s a retreat listed for you.

In the process of improving your physical and mental health, push yourself to make friends. These people are in the same place as you for a reason. So open up your heart to get to know these people around you. If you’ve had amazing experiences in a fitness or wellness retreat anywhere in the world, tell us about it in the comments!

And for transparency’s sake, please know that some of the links in our content are affiliate links . That means that if you book your accommodation, buy your gear, or sort your insurance through our link, we earn a small commission (at no extra cost to you). That said, we only link to the gear we trust and never recommend services we don’t believe are up to scratch. Again, thank you!

Ana Pereira

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The Best Treadmills for Your Home Gym, According to Fitness Pros

These top-tested treadmills are perfect for avid walkers to marathoners.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Best Overall

Nordictrack commercial 1750.

Sunny Health & Fitness SF-T7515 Auto Incline Treadmill

Best for Beginners

Sole fitness f63 treadmill.

Best for Interval Training

Horizon fitness 7.4at treadmill.

Best Splurge

Bowflex treadmill 22.

Our fitness experts in the Good Housekeeping Institute have evaluated treadmills for nearly a decade and have seen tremendous improvements in the space over the years. Not only do most treadmills fold today to maximize space when not in use, but several models offer "smart" features and guided classes so you can get an effective workout at home and save on an expensive gym membership. Our top picks for the best treadmills take into account every type of living space and every level of physical activity, focusing on high-quality performance, speed ranges, incline capabilities, substantial running belts and more. We're confident that our choices offer solutions for all different types of home gym setups and personal fitness needs.

You can learn more about how we evaluate treadmills — including tips for selecting the best treadmill for your home gym and what you should know before you buy one — at the end of this guide. Looking for even more compact choices? Check out our top picks for the best foldable treadmills .

NordicTrack treadmills have performed well in our previous treadmill tests, and the Commercial 1750 is a reliable addition to any home gym. Let's start with the build: The sleek design offers solid construction and a substantial-sized running belt for comfortably running at speeds up to 12 mph. You'll also get access to thousands of iFIT workouts with this machine (30-day trial included, with a $39/month charge after that for access to iFIT), including scenic runs through breathtaking destinations around the world with seasoned instructors. What's more, the treadmill offers incline and decline capabilities to simulate outdoor terrain and can be automatically controlled and adjusted by your iFIT trainer during the workout.

The 14-inch touchscreen is big enough to provide an immersive experience, especially during those scenic runs, and pivots and tilts so you can complement your sessions with strength training exercises for runners and other classes off the machine. But if you're looking for an even bigger screen, the Commercial 2450 model offers a robust 22-inch touchscreen at a steeper price (though the models both ultimately have very similar features which is why we chose to spotlight the 1750 instead since it comes at a more affordable price).

Another useful feature is that the Commercial 1750 does fold slightly upright, which can allow you to make room for other fitness equipment when the treadmill isn't in use. At a decent price point, this model offers a solid build and sleek design with smart capabilities that made it worthy of our best overall spot.

READ OUR FULL REVIEW: NordicTrack Commercial 1750

Sunny Health & Fitness SF-T7515 Auto Incline Treadmill

Coming in at a very affordable price point compared to most treadmills on the market, this option from Sunny Health & Fitness is a solid choice for walking or light jogging. Those tight on space will appreciate that this machine is foldable too, with a soft drop hydraulic mechanism which the company says is designed to help the deck gently lower itself to the floor.

The console is complete with a digital monitor and tracks metrics like time, distance, speed and calories burned on the LCD screen. You can take advantage of 12 built-in programs for some workout guidance too. This treadmill also includes pulse sensors and dual water bottle holders to hydrate through those longer runs. While this treadmill won’t endure fast runs (it only goes up to a max of 8 mph), I like that it has a display where the push of a button will quickly adjust your speed.

This truly is one of the most affordable automatic incline treadmills on the market, so if you're a beginner or looking for a low-budget investment then this pick is a great option. But just keep in mind that it is more ideal for walking, incline walking and light jogging since the speed capabilities are limited to 8 mph, and the running belt isn't as long as others on our list. The weight capacity itself is also on the lower side, and while I did find the machine fairly sturdy, this is something to take note of.

Run at speeds up to 12 mph and 15 incline levels with the F63 Treadmill from Sole Fitness. The moderately priced treadmill features a great marriage of useful features like a 6.5-inch LCD display that notes metrics including speed, incline, time, distance, calories and pace . It's chest-strap compatible and features pulse grips, too.

You can work out with seven built-in standard programs, but if you want to stream running and walking classes on your preferred fitness platform , you can place your tablet in the dedicated tablet holder on the console. Plus, there is a USB port for charging and Bluetooth audio speakers.

For the money, I feel it's a solid treadmill that provides a decent amount for the value and a nice-sized running belt. It does accommodate higher speeds and a substantial incline range as well, making it great for beginners and intermediate runners. Plus, I liked that the tablet holder is at eye level for viewing, which is a small feature but can make a big difference during your runs so you can keep your neck in a neutral position and not have to look down. You won't find tons of high-end features on this pick, but it's a great basic treadmill to keep you active at home and at the right price point where it's a quality investment.

The spacious running deck and sturdy frame on this newer model from Horizon Fitness has everything avid runners will need in a treadmill. Designed for performance, the 7.4 AT is thoughtfully made with advanced Bluetooth features, on-board media controls, a tablet holder and a rapid charging port.

During our tests, we found the speed changes to be seamless, allowing you to sprint with just the swipe of a palm. The QuickDial controls simplify those speed and incline adjustments (up to a whopping 15%) and are intuitive to use without having to break your stride, making it perfect for interval training. The dial on the right rolls forward to increase speed and back to decrease speed, and the dial on the left rolls forward to increase incline and back to decrease incline. "Felt very sturdy and wasn't loud, and it also felt very secure," a tester commented. "It had great handles to hold onto to get your heart rate and to hold on if going up a high incline too."

Another added bonus: The 7.4 AT is foldable so you can save some space in your home workout area when it's not in use. The 7.0 model is also a favorite of ours with a few less features if you're looking for something at a lower price.

You'll find all the bells and whistles you'd expect (and more) from a high-end smart treadmill in the Bowflex Treadmill 22. The premium 22-inch HD touchscreen comes complete with JRNY content, and your membership is free for the first two months. But if you're looking for a more affordable option, I also tested out the Bowflex Treadmill 10 that has a smaller console but still did favorably in our tests thanks to all of its incredible special features.

The Treadmill 22 model has decline and incline capabilities to mimic real-life outdoor runs, as well as a speed range of up to 12 mph. It's also Bluetooth compatible so you can link certain smart devices and heart rate monitors. All of these premium features make this machine ideal for serious runners. Of all the treadmills we tested, this was by far my favorite with its solid build and longer and wider running belt compared to other competitors. But if you're a beginner or intermediate runner, you'll still be able to find a wide variety of appropriate class content and guidance through the JRNY platform.

This option is also great for the whole family, since JRNY gives you access to entertainment options as you run, like Netflix, Amazon Prime Video and Hulu so you can watch your favorite shows and movies while getting a workout. "This machine has transformed my workouts," a tester said. "It's very high-end and makes half marathon training enjoyable when I can't get outside. Plus I can pass the time by streaming Hulu and my other favorite services for those longer runs which really helps." Another bonus is that the Treadmill 22 is foldable, so you can make room for other home gym equipment when it's not in use. But the product itself weighs a ton (336 pounds to be exact), so I highly recommend paying for expert assembly. It's an investment but one that will likely pay off to keep you and your family motivated to consistently exercise.

Other Treadmills We Tested and Liked

• Nordictrack EXP 7i : This foldable treadmill from NordicTrack is also worth mentioning. It has a solid build and goes up to 10 mph with an incline up to 12%. The smaller profile features a built-in EasyLift mechanism for storage, so you can fold it up when you're done with your run. However, it has a significantly smaller touchscreen than the 2450 or 1750 models, as well as a slightly shorter running belt and no decline capabilities. But for the price, it's a quality model that would work well for most joggers and runners.
• Nordictrack Commercial X22i : Those looking for a serious incline on their walk or run can turn to the NordicTrack Commercial X22i , which wowed us with its 40% incline capability. Speeds go up to 12 mph and you'll get all the other high-end features, like a large 22-inch touchscreen, speed and incline auto-adjust and easy-to-access controls. The high price and intense incline aren't for everyone, but those looking to get a serious workout and mimic strenuous outdoor hikes and runs will appreciate all that the Commercial X22i has to offer. If you're looking for an even larger screen, the X32i offers an extra-large 32-inch HD smart touchscreen.
• Peloton Tread+ : At a whopping $6K (plus a $44/month membership fee), Peloton's newest treadmill is a steep investment. But there's no denying its quality — the crystal-clear 32-inch tilting touchscreen provides for an immersive workout experience and the Peloton instructors are some of the best in the industry. The sturdiness of the model is best-in-class too. The 67-inch running belt is one of the longest we have seen, and you can level up your workouts with "free mode" where you can manually move the treadmill by the force of your feet. But it's important to note that after Peloton's Tread and Tread+ were both recalled back in 2021 following 70 injuries and one child death, the brand has since implemented new safety mechanisms on the models. Ultimately, I feel that the Bowflex Treadmill 22 offers similar capabilities and smart features for a fraction of the price which is why that model was spotlighted in our top picks.

We had previously tested models from Proform and Xterra that we liked and recommended but are currently out of stock. We do plan to test updated models from the brands within the coming months.

How we test the best treadmills

The fitness and tech experts at the Good Housekeeping Institute test sports equipment ranging from e-bikes to exercise bikes and rowing machines .

We vet treadmills for ease of use, performance and safety. For this roundup, we featured treadmills that we’ve personally tested, newer units of similar models we've evaluated, equipment from reliable brands that have tested well in the past and top-selling products whose specifications we’ve reviewed. All in all, we've tested over 30 different treadmill models over the years. We even send the units to testers across the nation for real-life feedback on functionality and performance.

We looked for options to meet every type of fitness level and home gym environment, whether you're looking for an advanced treadmill with all of the special features to support a serious (yet fun!) run or a compact foldable option. We also included budget-friendly options that still provide an effective workout. Our evaluations did show that for the most part, price was a good determinant of how well-made the treadmills were but that mid-tier options still performed well. If you're looking for a more compact option, you can check out our top picks for the best foldable treadmills too.

What to look for when shopping for a treadmill

A treadmill that fits into your budget is most important, and our top picks have a wide range of price options to choose from. There are a few other important factors you'll want to take into account too.

✔️ Size: Pay close attention to the dimensions of your treadmill so it’s guaranteed to fit your space. Keep in mind that most treadmills have an incline feature so you'll want to have at least a foot of clearance above your height on the treadmill to the ceiling. Some brands will let you know how much clearance is needed. In addition to size, double-check the treadmill’s maximum weight capacity to ensure you can use it safely.

✔️ Running belt: Make sure that the length of the running track is at least 4 feet long. If you’re over 6 feet tall, then the belt size should be even longer — around 4.5 feet. Running on a belt that's too short for your body may put you at risk of injury.

✔️ Speed: Some treadmills can go up to 12 mph or more, while others have a max speed closer to 8 mph. If you plan on running quickly, always double-check your treadmill’s max speed setting.

✔️ Incline/decline: Being able to adjust the incline on your walk or run is one of the best ways to replicate an outdoor environment. Some newer models even offer decline capabilities to mimic real-life terrain. I recommend walking instead of running on the decline setting when possible to help protect your joints.

✔️ Folding capability: Many treadmills on the market now offer some sort of folding feature, which can help save space when the treadmill is not in use. But not all foldable treadmills are created equal — some can collapse to the point where they can fit under a bed, whereas others simple fold upright for a bit more storage space. Most of the treadmills on this list do the latter, but if you're looking for super compact options our best foldable treadmills list features a nice variety of choices. In our tests though, I've noticed that the more foldable a treadmill is the less sturdy it tends to be.

✔️ Warranty: Check the treadmill’s warranty and prioritize products with a longer offering, especially for key parts like the motor or frame.

✔️ Special features: Features such as a touchscreen, built-in Bluetooth speakers and any other advanced settings will likely cost you extra. Decide whether you'll be satisfied with an LED display with standard buttons and controls or if you’d be happier with preset programs or a built-in screen offering on-demand workouts or training.

✔️ Set-up and delivery: Treadmills can be heavy and difficult to set up alone. Most offer options for expert assembly, but that typically comes with an additional fee. If you do plan to assemble the treadmill on your own, consider recruiting a handy friend or two to help. If you plan to move the treadmill to a basement or small room in your home, double-check that the dimensions will fit through narrow hallways and around tight corners.

What do I need to know before buying a treadmill?

Double-check the weight capacity and dimensions to ensure the treadmill is the right fit for you and any other individuals who will be regularly using it. There also needs to be sufficient clearance around and above the treadmill (especially keep this in mind if you plan to workout on an incline). And double-check installation and if it is included or an additional fee — treadmills are typically heavy and complex to assemble on your own, so you may need to enlist the help of a friend or opt to have the company assemble it professionally in your home (often for an added fee).

What is the average life of a treadmill?

There is no simple answer since this ultimately takes into account several factors, but the industry standard is roughly 7 to 10 years . If you take close care of your machine and perform regular maintenance on it then it may last even longer. Daily use will wear down the belt and may cause the machine to "age" faster. Check the company's warranty to see what they cover, as you may just need to simply replace a certain part instead of having to get a whole new machine altogether.

Are more expensive treadmills better?

The phrase "you get what you pay for" isn't always true, but our evaluations did show that for the most part, price was a good determinant of how well-made the treadmills were . That's because more expensive models tend to offer additional special features, such as smart capabilities, on-demand workouts, streaming options and more. They also tend to be more substantial machines with a higher weight capacity and solid running belt. You'll even find certain models with significant incline ranges and the ability to decline. But if you don't need all of those bells and whistles, the more affordable options on our list are still high-quality with decent speed and incline ranges that will make for an effective workout.

Why trust Good Housekeeping?

Stefani Sassos has been working in the fitness industry for the past 10 years, specializing in indoor cycling and strength training. As a NASM-certified personal trainer, she uses her expertise and exercise science knowledge to create informed fitness content for the Good Housekeeping Institute. From vigorously testing exercise equipment and apps to curating workout plans for GH readers, Stefani is passionate about leading an active lifestyle and inspiring others to do the same. After giving birth to her first child, she actively used a treadmill at home to ease back into fitness postpartum when she couldn’t walk outside in the colder months.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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10 Bodyweight Travel Exercises And A Quick Travel Workout

by Cori Lefkowith | Blog , Bodyweight , Exercises , Travel Workouts , Workouts | 0 comments

When you travel it can be hard to keep up with your workout routine.

You may simply be busy, or relaxing or without access to your usual workout equipment. But that doesn’t have to mean you fall off your workout routine.

While you can take time off on vacation, it can be useful to have some Bodyweight Travel Exercises and quick Travel Workouts on hand, especially if you travel often. These moves and exercises can be something quick you do in your off time, even if all you have access to is the space in your hotel room.

Try these 10 Bodyweight Travel Exercises and Quick Travel Workout.

10 Bodyweight Travel Exercises

These Bodyweight Exercises require no equipment and very little space for you to get in a great full-body workout. And they can help you add some variation to the basic bodyweight push ups and squats we all know.

They are perfect for when you travel or even if you want to do a quick workout at home.

Squat to Alternating Lunge – Combine the Squat and Lunge into one lower body toasting move with the Squat to Alternating Lunge. This move will work your legs and glutes while getting your blood pumping.

To do the Squat to Alternating Lunges, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.

Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.

In the lunge, your front heel should be down and your weight should be fairly centered.

Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.

Beginners can start with stepping between the two moves instead of jumping.

Push Up with Toe Touch – This is a great push up variation that will work your glutes, core and shoulders even more.

Beginners can do this from their knees and simply reach back between their knees instead of toward each ankle.

To do the Push Up with Toe Touch, set up in the plank position on your feet and hands with your hands under your shoulders and your feet about shoulder-width apart. Putting your feet closer together can make it harder to balance and force your core to work harder. Your body should be in a nice straight line.

Then from this plank position, reach one hand back toward the opposite ankle. As you reach back, push your butt up in the air. Reach back toward the opposite ankle and then move back into the plank position, placing your hand back down on the ground.

Perform a push up, dropping your chest toward the ground with your body moving as one unit. Press back up and then reach the other hand back toward the opposite ankle.

Push your butt up into the air every time you reach back, but make sure to come back forward into the plank position before performing the push up.

Side Plank Stars – Work your entire core, but really target those glutes and obliques with this Side Plank variation. The leg raise while in the Side Plank, challenges your core stability while engaging your glutes even more.

To do the Side Plank Stars, start in a side plank position with your elbow under your shoulder and your body in a nice straight line to your feet. You can choose to stack your feet or place your top foot in front. Beginners may need to drop their bottom knee down toward the ground.

Keeping your bottom hip up, lift your top arm up toward the ceiling as you raise your top leg up. Lift them up then lower them back down and rotate into a front plank with your elbows under your shoulders and your body in a nice straight line.

Do not let your hips sag or your butt go up toward the ceiling as you shift into the front plank. Do not touch your knees down or relax in this position although beginners may do this from their knees.

Then rotate into a side plank on the other side. In this side plank position, with your bottom hip up and body in a nice straight line, lift your top arm and leg up. Do not rotate toward the ground or rotate your leg way open as you lift.

Lower back down and rotate back into the front plank before switching to the other side.

Plank Sit Thrus – Sit Thrus are a great rotational core exercise. When you add in the hop back to Plank, you make them not only more challenging for your core, but also more of a cardio movement. Beginners will stick with the basic Sit Thru.

To do the Plank Sit Thrus, start in a bulldog position from your hands and feet, with your hands under your shoulders and your knees bent so that your knees are under your hips. Your knees should be about an inch off the ground.

Then jump   your feet back into the plank position with your hands under your shoulders and your body in a nice straight line from your head to your toes.

Jump your feet back into the bulldog position, then rotate into a Sit Thru on one side. Kick one leg under and through as you lift the opposite hand up off the ground. As you kick the leg under and through, your body should rotate so that you could “sit” on the ground with one leg out straight.

Bring the leg back under your body and place the foot back on the ground so you are back in the bulldog position. Jump back into a plank and then repeat on the other side.

You can also cut out an extra plank between Sit Thrus to make the move slightly easier. Move as quickly as possible and rotate all the way through with each Sit Thru.

Snowboard Hop Burpees – This Burpee variation is a great way to blast your legs even more while getting your blood pumping.

Beginners can step instead of hopping. You can also choose to do a jump back into plank with each hop or you can do 3 hops with a jump back (shown in the video). Adding in a few more hops works the legs even more!

To do Snowboard Hop Burpees, start with your feet in a slightly staggered stance and your back foot out in front of your front foot. Look forward over that front leg and then squat down to place your front hand down on the ground by your toe. Do not simply round over to place your hand on the ground. Squat down. Do not touch the ground if that means rounding over with your butt up.

Then jump up and rotate, switching to land in the slightly staggered stance on the other side. Touch your hand back down to the ground as you sink into a squat on that side.

Jump back up and rotate back to the first side. Then in the squat, place your hands down on the ground and jump your feet back into a plank position.

Keep your core engaged and your body in a nice straight line. Jump your feet back in and come back into the squat.

Jump and switch to a snowboard hop on the other side. Repeat 3 jumps and perform the jump back on the other side.

3-Way Squat Jumps – Squat Jumps are one of those basic bodyweight moves we all love to use, especially when we want a cardio workout that will work our legs and we don’t have much space or equipment.

However, the basic Squat Jump gets boring. That is why the 3-Way Squat Jump can be a fun way to mix things up. Plus the three different jumps target your legs in slightly different ways.

This move is a leg burner for sure!

To do 3-Way Squat Jumps, start with your feet about shoulder-width apart or maybe even a little wider. Sit your butt back and squat down. Do not round over.

Then jump up and as you do bring your feet in a little bit closer so that, when you land, your feet are closer than shoulder-width apart.

Sink into a squat and then jump back up to land with your feet together. As you land, sink quickly into a squat.

Explode back up and repeat, moving back into that wide squat to start.

Square Lunge – This is a great move to work your legs from a few different angles and target not only your glutes, but also your adductors. It can be hard when you travel to really work your legs unless you have access to weights or use jumping exercises.

However, if you combine lunges, you can challenge your legs more than you would with a basic bodyweight Squat without adding weight.

To do the Square Lunge, start to one side of the space you have to use. Then step out wide to the side, and bend the knee of the leg you stepped out with to sink into a deep side lunge. Keep your other leg straight as you sit your butt back and sink down. Keep both heels down as you sink and do not round over.

Then, drive up through the heel of your bent leg to stand up as you use your adductors to pull the straight leg in toward the leg you stepped out with. You will now be on the other side of the space from where you started.

Then lunge back. You can choose to keep the same leg working or alternate which leg works. Lunge back toward the back of your square, dropping your back knee down toward the ground while keeping your front heel down. Keep your chest up as you sink into the reverse lunge.

Drive off your front heel to push backward and come to standing. You will now be at the back of your square.

Perform another side lunge, stepping out to the side with the other foot this time. Sink down, pushing your butt back then stepping in with the straight leg.

Then lunge forward, dropping the back knee down as you keep your chest up. Step your back foot forward to come to standing and you’ve completed the square. Repeat, moving the same direction for a few more reps or alternate and reverse the square.

While this move doesn’t require a ton of space, it does require you to have a nice square of space. If you don’t, try one of these Lunge variations. ********

Rotational Reach Push Up – This is a great rotational core exercise to build core stability while working your core even more. And the Push Up is a great way to work your upper body without being the same old boring basic Push Up!

To do the Rotational Reach Push Up, start in a plank position with your hands under your shoulders and your feet about shoulder-width apart. The closer your feet are together, the harder the move will be. But don’t place them so close together that your butt goes up in the air, especially as you rotate.

Then reach one hand under your body and rotate slightly that direction. Reach that same hand back open toward the ceiling, rotating your body into a side plank from your hand as you open up.

Rotate back closed and place the hand back down on the ground before performing a push up. Make sure your body moves as one unit as you perform the push up.

Lower your chest down to the ground then press back up and lift the other hand up to reach under and across your body before rotating open into the side plank.

Place the hand back down and perform another push up.

You can keep alternating rotational reaches on each side or you can stay on one side for a number of reps before switching.

Lateral Crawl Push Up – This is a great challenging push up and crawling exercise. It will work your entire core and really toast your chest, triceps and shoulders. Because it combines two different types of push ups (wide grip and narrow grip) it will work your upper body in different ways while your core has to work hard to keep your body in a nice straight line.

Plus, adding in the lateral crawl makes the move extra cardio!

To do the Lateral Crawl Push Up, start in a plank position with your hands in closer together and your feet about shoulder-width apart. Perform a push up, dropping your chest down toward the ground as your body moves as one unit. Do not let your elbows flare way up by your ears.

Press back up to the top of the push up and then step to one side with your hand and foot (your “front” hand and “back” foot will move together). This should bring your hands out wider, probably wider than shoulder-width, as your feet come together. Perform another push up then step your hands back in together and your feet back out wide (this time you will move the back hand and front foot).

Keep moving toward one side, performing a push up each time you step. Then go back the other way.

Beginners can remove the push ups or even only perform a push up every other crawl.

Forearm Plank Bird Dogs – The basic Bird Dog is a great way to build core stability and activate your glutes. By doing the move from a plank position, you force your core and glutes to work even harder. Beginners may need to stick with the move from their knees while advanced exercisers can try the Forearm Plank Bird Dogs or even the Advanced Bird Dogs from their hands.

To do the Forearm Plank Bird Dog, set up in a plank position from your forearms and toes with your elbows under your shoulders and your feet about hip-width apart. Placing your feet closer together will make the move more challenging because your core will have to work harder to stay balanced.

Then, holding this plank position, lift one arm and the opposite leg up off the ground. Reach them as if reaching toward opposite walls. Do not rotate open or let your butt go up in the air as you reach. Also, engage your glute as you lift your leg so that your low back doesn’t take over.

Pause at the top of the lift then lower back down and lift the other arm and leg.

Move slowly and stay balanced. You can also stay on one side as that will be easier to stay balanced.

Do not rush this move or let your core wiggle a ton as you perform the arm and leg lift. You want to keep your core stabile.

Mix up your usual bodyweight travel workouts with these 10 fun moves! Try the Quick Bodyweight Travel Workout below for a great way to use them!

Quick Travel Workout

Often when we travel we are short on time. Or we simply don’t feel like spending a ton of time working out. That is why it is great to have a few short, but challenging, bodyweight workouts in your arsenal.

Try this Quick Travel Workout . It will take you under 10 minutes to complete!

Set a timer for 20 second intervals of work with maybe a few seconds of time to transition. You will complete each exercise for 20 seconds and rest 20 seconds between rounds. During this 20 seconds of rest, you can make it “active rest” by performing jumping jacks or some other low intensity exercise.

Complete 2 rounds of each circuit, resting an extra 20 seconds between circuits. Beginners may need to rest more if needed.

CIRCUIT #1: 20 seconds Snowboard Hop Burpees 20 seconds Rotational Reach Push Up 20 seconds Star Planks 20 seconds Rest/Active Rest

CIRCUIT #2: 20 seconds Squat to Alternating Lunges 20 seconds Lateral Crawl Push Up 20 seconds Plank Sit Thrus 20 seconds Rest/Active Rest

CIRCUIT #3: 20 seconds 3-Way Squat Jumps 20 seconds Push Up with Toe Touch 20 seconds Forearm Bird Dogs 20 seconds Rest/Active Rest

Stay on track and keep moving even when you travel with these 10 Bodyweight Travel Exercises and Quick Travel Workout!

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• Exercise & Fitness

Why Walking Isn’t Enough When It Comes to Exercise

W alking is often thought of as a mere mode of transportation: a way to get from point A to point B. Few of us consider the fact that it’s one of the most fundamental, accessible physical activities a person can do.

What’s so great about walking? 

Walking might not be as impressive as holding a plank or doing mountain climbers, but “it’s considered a bodyweight exercise, because your large muscle groups are working to move the weight of your body,” says Dr. Marie Kanagie-McAleese, a pediatric hospitalist at University of Maryland Upper Chesapeake Health and the leader of the Bel Air, Md. chapter of Walk With a Doc .

As you walk, “your quadriceps, hamstrings, calves—even your abdominals, biceps, and shoulders—are all using oxygen to contract,” says Ali Ball, an exercise physiologist and outpatient cardiac rehab/wellness coordinator at OSF HealthCare in Urbana, Ill. That also makes walking a form of aerobic exercise, she adds, which means it keeps your heart rate elevated for a sustained amount of time. One study published in the Journal of the American College of Cardiology found that 15 minutes of walking was as beneficial as five minutes of running.

From a physiological perspective, that’s a one-two punch of health benefits.

“First, walking improves the health of our cardiovascular system,” says McAleese. “With improved oxygen delivery to our organs, we see a decrease in the risk of heart disease, stroke, obesity, metabolic syndrome, diabetes, high blood pressure, and high cholesterol.” 

Read More : Your Brain Doesn't Want You to Exercise

Research bears this out. In a 2021 study published in JAMA Network Open , people who logged at least 7,000 steps per day had a 50 to 70%lower risk of early death, compared to those who walked less than 7,000 steps per day. Meanwhile, a 2023 meta-analysis published in the British Journal of Sports Medicine concluded that doing moderate-intensity physical activity—like brisk walking—for just 11 minutes a day is enough to lower the risk of diseases such as heart disease, stroke, and a number of cancers.

Plus, it’s the easiest way to counter the risk of a sedentary lifestyle, says McAleese. “Walking more throughout the entire day, even if you’re not doing it at a moderate-intensity level, is critically important,” since sitting too much increases the risk of getting—and dying from—many chronic diseases.

But is just walking enough exercise? 

It can’t do everything. Federal physical-activity guidelines recommend at least 150 minutes of aerobic physical activity a week, plus two or more sessions of muscle-strengthening activities involving all major muscle groups per week. Both types of physical activity have to be of at least moderate intensity. 

With a few tweaks, your walk can fulfill the first aerobic category. “Most people just don’t do it hard enough because they don’t think about it as exercise,” says Ball. If you’re used to a casual stroll, it’s easy to increase your intensity and get into that moderate range: You can increase the pace, walk on an incline, walk on a different terrain, or add weight via a vest or pack.

Read More : Forget 10,000 Steps. Here’s How Much Science Says You Actually Need to Walk

Not so much for the second category. “Walking does provide a low level of bodyweight exercise, but there are a lot of other muscle groups that we’re not really exercising when walking,” says McAleese. Strength training comes with a lot of additional health benefits , like lowering your risk of injury and improving mobility and flexibility .

How to make your walk count as a workout 

Wearable devices have made mainstream the idea that everyone needs to hit 10,000 steps per day, but “that’s an arbitrary number not based in science ,” says McAleese. A more important metric than steps, she says, is time. When it comes to the recommended 150 weekly minutes of moderate-intensity physical activity, “you can break that up however works for you,” she explains. “If you can only fit in 10 minutes here and 10 minutes there, it all counts .”

For walking to really qualify as “moderate-intensity” exercise, you need to be moving a little more intentionally than you would during a casual stroll from one meeting to the next. The guidelines consider walking briskly—where you could walk a mile in 15 to 24 minutes—to be moderate-intensity physical activity. That’s a purposeful, I-have-somewhere-to-be pace.

The best way to tell if you’re in that moderate-intensity range is the talk test. “If you’re able to speak in complete sentences and can carry on a conversation—but if you were to try to sing, you would become out of breath—that counts as moderate-intensity aerobic exercise,” says McAleese.

Read More : I Used ChatGPT as My Personal Trainer. It Didn’t Go Well

You can also check your heart rate. An approximate (but easy-to-remember) way to find your maximum heart rate is to subtract your age from the number 220, says Ball. During moderate-intensity exercise, your heart rate should be at about 50 to 70% of that maximum heart rate, according to the American Heart Association .

And to make sure you're getting the most out of this type of physical activity, you also need to think about your form. (Yes, there’s proper form for walking.) “Focus on staying upright and keeping your abdominals engaged,” says Ball. Squeeze your butt, and let your arms swing naturally rather than exaggeratedly pumping them. Leaning forward, especially if you increase your intensity, can cause back pain.

For many people, embracing walking as exercise might just require a slight shift in perspective. “We focus a lot on scheduling exercise as a very specific activity that happens at a certain place at a certain time during our day,” says McAleese. “But we really should be expanding our definition of exercise to include all levels and amounts of physical activity that we perform throughout the entire day.” 

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