Whether you travel for work or just take annual vacations, if you’re like most of us—you struggle to stay in shape on the road. Traveling can turn your training upside down, but working out while traveling has several perks as well. For one, you’ll come back stronger than before.
The key to hitting your fitness goals while traveling is flexibility and efficiency. You might not have access to a gym, or the same time slots as you do at home, but thankfully, you don’t need either of these factors to get a good pump on the road. These six tips successful will help you stay healthy no matter where you are.
- Plan a few simple workouts
Traveling takes planning, so plan your workouts in advance! Keep your simple so that you don’t have to think about it too much. Before you leave, write out 2 to 3 simple workouts. For each workout day, you just need get started. This will eliminate decision fatigue, because you’ve already dedicated the time.
Here’s a sample circuit workout that you can do just about anywhere, without a personal trainer. Do each exercise back-to-back, with minimal rest. Repeat for three rounds with a one-minute rest between each round. Remember to keep a water bottle close by.
- 20 bodyweight squats
- 10 push-ups (on your toes or knees)
- 25 jumping jacks
- 10 lunges per side (20 total)
- 30-second plank
- Hit the major muscle groups
As you plan your strength training, make to account for all major muscle groups.
- Chest
- Back
- Shoulders
- Arms
- Abs + Core
- Legs
Compound movements like squats, walking lunges, bent-over rows target several muscle groups at once. You can use several compound movements in one workout to get a full body session in a short amount of time. Elevate your heart rate by doing a set of jumping jacks or mountain-climbers in between each movement.
See a number of compound exercises for each major.
- Find opportunities to be active
When you arrive at your destination, use your phone to search for local parks or recreation centers. Consider hiking, biking, or rock climbing for an added dose of adventure. You’ll be building functional strength while enjoying your new time zone.
You can also go for walks between workout days. Invite coworkers, friends or family who are interested in being more active too. Staying active will keep you more energetic and alert, which helps you enjoy the trip better anyway.
- Use a Portable Fitness Equipment
If you don’t have access to the great outdoors, no worries. You can use your own hotel room for a quick workout. Bodyweight workouts are great—but you can do more, and burn more calories—with the right fitness equipment. That’s why we developed . You can stay fit without stepping foot in a gym, picking up a single weight, or stressing about how you’re going to maintain your fitness.
Gorilla Bow Travel uses resistance bands just like our original Gorilla Bow—but it’s built to be light and compact enough to throw in a backpack or suitcase. Basically, it means no more excuses! Working out while traveling is easier than ever with the right tools.
- Gorilla Bow Travel uses continuous tension to minimize joint stress or the risk of injury that’s more common with traditional weight training.
- Gorilla Bow Travel doubles as 24/7 personal gym while you travel. Use it indoors or outside at any time.
- Any purchase of Gorilla Bow Travel includes free tutorials and an exercise program eBook—so you have a plan ready to go.
- Make Sure You Eat Well (and Enough)
So, you burned calories. Now what? Remember: Diet accounts for about 75% of fitness results. You’ve probably heard the “you can’t out-train a bad diet” mantra. And it’s true. You’ll obviously be eating richer foods (and perhaps consuming more adult beverages) than you would at home. There’s no need to shun all forms of enjoyment during your trip, but look for ways to include nutritious options:
Pack healthy snacks for on the road.
Whether you’re traveling by plane or car, pack wholesome foods for the journey. This could include hummus and veggies, homemade trail mix, tuna, fruit, protein bars, carrot sticks, sandwiches, or pre-made salads with separate dressing.
Visit a local grocery store.
If you’re able to travel to the nearest grocery store at your destination, purchase a few healthy options instead of eating out. If you’re staying somewhere with a stove or oven, you have even more options.
Add veggies at dinner.
When you eat out, look for opportunities to add nutrition to your meals. Focus on a balance of all macros, and emphasize high-quality, lean protein. That could be:
- Adding a side of steamed vegetables or side salad to your meal.
- Brown rice or whole grains instead of white rice or other grains.
- Choosing a plant-based option with beans or tofu.
- Ordering a burger wrapped in lettuce instead of the bun.
- Choosing grilled or steamed over fried.
- Sushi.
- Don’t be a perfectionist
Hey now, let’s end on a high note. Any workout is better than no workout when you’re traveling—so give yourself a break. Even if you only get in five or ten minutes of exercise at a time, make it count.
You can complete a great full-body workout anywhere in 30 minutes or less, and it doesn’t
need to be complicated. Plan, prepare and bring tools for success like healthy snacks, written workouts and Gorilla Bow Travel. That way, you can focus on enjoying the trip ahead of you, too.
