Traveling doesn’t have to mean kissing your fitness goals goodbye. I know what you’re thinking – “But Josh, I’m on vacation, I want to relax!” And I hear you. But maintaining some activity while traveling isn’t just about keeping those abs you worked so hard for – it’s about feeling energized, sleeping better, and actually enjoying your trip more.

I’ve been on both sides of this – I’ve had trips where I abandoned all fitness and felt like garbage, and trips where I stayed active and felt amazing. Trust me, the latter is way better.

So let’s break down how to stay fit on the road without turning your vacation into a fitness bootcamp (unless that’s what you’re into, no judgment here).

How to Stay Fit While Traveling Without Ruining Your Trip

First, let’s talk accommodations (because where you stay matters)

Your home base can make or break your fitness plans. Here’s what I look for:

• Hotels with gyms or pools: Even a small fitness center is better than nothing
• Walkable locations: Staying somewhere central means natural movement all day
• Airbnbs near parks or trails: Nature is the best gym anyway

Pro tip: Many hotel chains now have in-room fitness programs. Hilton’s “Five Feet to Fitness” rooms come with workout equipment right in your room. No excuses!

If you’re serious about your fitness, check out ClassPass, which lets you drop into fitness studios worldwide with a single membership. Game-changer for frequent travelers.

Turn sightseeing into your workout (two birds, one stone)

The best travel workouts don’t feel like workouts at all:

• Walk everywhere: Skip the Uber and explore on foot. You’ll see more of the city and easily hit 15,000+ steps without trying.
• Bike rentals: Many cities have bike-sharing programs that give you freedom to explore while getting in cardio.
• Take the stairs: That cathedral tower with 300 steps? That’s leg day, my friend.

I once tracked 22,000 steps exploring Rome in a single day. My calves were on fire, but I saw twice as much as the tour bus people AND ate all the pasta with zero guilt. Win-win.

Pack your portable gym (it weighs less than you think)

You don’t need much to get in a solid workout:

• Resistance bands: The ultimate travel fitness hack. Weighs nothing, takes up minimal space, and gives you a full-body workout.
• Jump rope: Can’t beat the calorie burn-to-space ratio here.
• Your body: Never underestimate what you can do with just your bodyweight. Pushups, squats, lunges, planks – no equipment needed.

My go-to hotel room workout:
3 rounds of:

• 20 pushups
• 30 squats
• 10 burpees (sorry not sorry)
• 30-second plank

Takes 15 minutes and hits everything. Done before my travel buddy is even out of the shower.

Make movement a non-negotiable daily habit

Consistency is key, even when traveling:

• Morning routine: Get it done early before the day’s activities derail your plans. I find that working out first thing in the morning makes me more likely to stick with it.
• Active transportation: Walk, bike, or take the stairs whenever possible. These small choices add up.
• Schedule it: Block out 30 minutes on your itinerary specifically for movement. Treat it like any other important activity.

Look, I get it – you’re tired from walking all day and just want to relax. But a quick 10-minute stretch session or bodyweight circuit will actually help you recover better and sleep more soundly. Your future self will thank you.

Get creative with your workouts (because travel is all about new experiences)

Traveling is the perfect time to try something new:

• Local fitness classes: Take a dance class in Brazil, yoga in India, or martial arts in Thailand. You’ll get cultural immersion AND a workout.
• Outdoor activities: Hike that mountain, swim in that lake, or try stand-up paddleboarding. Making memories while making gains.
• Use what you’ve got: Hotel towels can be sliders. Water bottles can be weights. That park bench? Perfect for step-ups and tricep dips.

When I was in Costa Rica, I joined a local beach volleyball game. Was I good? Absolutely not. Did I get sandy, sweaty, and make new friends? You bet. And I didn’t even realize I was exercising.

Don’t forget about recovery (it’s just as important)

Travel can be hard on your body. Here’s how to bounce back:

• Stretch daily: Especially after long flights or days of walking.
• Stay hydrated: Dehydration wrecks your energy levels and recovery. Carry a water bottle everywhere.
• Prioritize sleep: Jet lag is real, but try to get back on track ASAP. Your workouts (and mood) depend on it.

I always pack a lacrosse ball to roll out tight muscles. It takes up almost no space and has saved me from many a stiff neck and angry IT band.

Balance nutrition without obsessing (yes, you can have the gelato)

Food is one of the best parts of travel! Here’s how to find balance:

• Protein first: Start meals with protein to stay fuller longer.
• Local markets: Great for finding fresh produce and healthy snacks.
• The 80/20 rule: Eat well 80% of the time so you can fully enjoy those special local treats 20% of the time.

No one regrets the amazing pasta in Italy. They regret the airport McDonalds they ate out of convenience. Choose your indulgences wisely.

I always pack protein bars for emergencies and try to get at least one big salad or veggie-heavy meal per day. It keeps my energy stable so I can actually enjoy my trip instead of crashing mid-afternoon.

Sample 15-minute hotel room workout (no excuses)

When time is tight, this is my go-to:

1. 60 seconds jumping jacks (warm-up)
2. 20 pushups (modify as needed)
3. 30 bodyweight squats
4. 30-second plank
5. 15 lunges each leg
6. 15 tricep dips on chair/bed
7. 20 mountain climbers (each leg)
8. 20 glute bridges

Repeat 2-3 times. That’s it! Research shows even short workouts maintain fitness when you’re consistent.

The real secret to fitness while traveling

Here’s what it all comes down to – make movement fun and part of the experience. Hike to see the sunrise. Bike to that faraway restaurant. Dance until 2am at the local club. Swim in the ocean.

Travel fitness isn’t about maintaining your exact home routine. It’s about staying active in ways that enhance your trip, not detract from it.

I once skipped a museum to take a kayaking trip in Stockholm. The museum would have been fine, I’m sure. But paddling through the city’s waterways? Unforgettable. And yeah, my shoulders were sore the next day, but in the best possible way.

When I travel, I aim for the minimum effective dose of structured exercise, then let adventure handle the rest. That might mean a quick 20-minute workout every other morning, then walking 15,000 steps daily exploring.

The best fitness strategy while traveling is the one you’ll actually do – so keep it simple, make it fun, and remember that moving your body consistently is what matters, not perfection.

Now go book that trip and pack those running shoes. Your body and mind will thank you.