Three Workouts to Help You to Stay in Shape on the Go

Whether you regularly travel for work or you go away occasionally, traveling can put a damper on your regular training schedule. It’s especially frustrating when you’ve just gotten back on track with consistently working out, only to have to stop while traveling!

There are a few obstacles that make it more difficult to continue your fitness regimen on the road:

All this can make you just want to lie down on the hotel bed, eat the expensive snacks from the mini-bar, and say you’ll just start exercising again when you go back home. And if it is just for a couple of days, then maybe that’s what you should do. But if it’s for longer and if you want to feel better and mitigate some of the stresses of travel, it’s best to find alternatives to your regular workouts. Your body and mind will thank you for it.

No equipment, no space—no problem

Body-weight-style training is an excellent solution to not having access to the equipment or space that you are used to. A few square feet of empty space is all you need to get your training in, and you can work your whole body in a variety of ways. It may not be exactly the same as how you are training at home, but it doesn’t need to be. You’ll be able to stimulate your muscles, heart and lungs just as well. Also, the variety will likely be a nice change and perk you up from the lethargy of traveling.

The workouts

Because training and working out doesn’t mean just doing one thing and because we all can have different goals and intentions for our exercise, we’ll share three workouts that focus on different attributes: strength, conditioning and flexibility.

You can choose to do one or all three, depending on your time, energy and needs. Maybe you just want to undo some of those kinks from sitting in a car or on a plane, so the flexibility session sounds good to you. Or you’ve been doing a strength focus in your current regular training and want to keep your momentum. Or it’s been an especially stressful work trip and a conditioning workout that leaves you in a good sweat is just what you need.

Pick one that suits your mood!


This is a total-body strength-training session that will stimulate all your major muscle groups. With focused exercises and good recovery between sets, you’ll be working primarily on strength rather than conditioning.

Negative Pistol Into Squat
Perform five reps and do three to five sets, resting two to three minutes between sets.

Side-to-Side Push-UpPerform three reps on each side and do two sets, resting two to three minutes between sets.

One-Arm Kneeling Lat Exercise (with chair)
Perform 10 reps on each side and do three to five sets, resting two to three minutes between sets.

This is a unique exercise that allows you to work on your back muscles without needing a pull-up bar or other equipment.

Hollow Body Hold
Hold for 30 seconds and do three to five sets, resting two to three minutes between sets.

This gymnastic-style exercise is great for your core.

Fire Hydrant to SupermanPerform five reps on each leg, then hold your Superman for 15 seconds. Do three to five sets, resting two to three minutes between sets.

We’ll end this routine with a combination glute and lower-back exercise.


Perform these movements one after the other in a circuit style, with no rest between the exercises for a “round.” Then rest as little or as long as you need before the next round. Repeat for five to 10 rounds. You may need to increase the rest periods in the later rounds, and that’s just fine. A good starting point is resting one minute between rounds. Some people can do without any rest, and some people need to rest more than a minute. Do what’s best for you!

SquatDo five reps.

Inverted PressDo five reps.

Hop Forward, Side and Back LungeDo two reps each leg.

Here, you’ll hop onto one leg, bending as you land into a lunge position.

Alligator RollDo one rep each side.

This is a nice active core exercise that combines the hollow body hold and Superman (described above).

Hop Forward, Side and Back SquatDo one rep.

We’ll finish the round with hopping into squats.


Flexibility work can provide a nice respite from a long stressful day, and a good cool-down after one of the other workouts above. In this session, we’ll combine dynamic and static stretching to loosen you up and help you relax into more ranges of motion throughout your body.

For each movement, you will move slowly with control into and out of the stretch for five repetitions, then go to the stretched position and relax into a hold of 15 seconds. Only go as far as a slightly uncomfortable stretch; there should not be any pain.

Kneeling Lunge With Chair Support

Side-to-Side Squat (with chair)

Lat Stretch With Chair on Table

Bent-Arm Chest Stretch With Chair and Table

Traveling for work or other commitments disrupts your normal routine and is stressful enough on its own without the added stress of trying to keep up with your fitness routine. The best thing to do here is to acknowledge that you likely won’t be able to replicate exactly (nor should you) what you do when you are at home. Thinking this way will free up some of your anxiety and allow you to explore different options.

We’ve provided three different plans above to help maintain your strength, conditioning and flexibility when you are away from your usual schedule. It’s also a great opportunity to try something a little different!

Photo and video credit: Courtesy of GMB Fitness