No gym at your hotel? No problem! Use these Travel Workouts to keep active when you're not at home! Done in just 20 minutes each, full body workout prioritizes maximum muscle groups to keep you fit... when you're not at home.
How To Make Workouts WORK While Traveling
Whether you're on vacation or a business trip chances are time and equipment are limited.
Don't let that be a deterrent to reaping the benefits of regular exercise.
Instead, use these tips (and maybe some no-equipment outdoor workouts or a bodyweight EMOM workout) to help you stay on track with your fitness goals when you're traveling.
- Keep the workouts you do short so you won't be tempted to skip them.
- Work out early in the morning so it's already out of the way.
- Don't think you need gym clothes to get your sweat on, pajamas work.
- Skip the hotel gym to save time and work out in your room instead.
- Do more exercises than just push ups.
I can tell you that you can make it work. You just need make it a strategic priority.
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Best Travel Workout Equipment
Though a gym set up is nice, you can't exactly bring it with you when you're traveling.
Which means body weight exercises are going to be crucial (check out the ultimate list of bodyweight exercises for women).
That doesn't mean you need to become an expert in push ups though. Push ups are just one effective exercise you can do when traveling.
However, you also have the option of packing resistance bands or a mini band. Both of these are cost-effective, take up little to no space and are two of the items I recommend as the best at-home gym equipment for weight loss. All in all, they're great options for traveling, as are these travel accessories for women.
Which is why the workouts below are a blend of bodyweight workouts as well as resistance band workouts to keep you on track (learn the resistance band benefits).
The Travel Workouts
The hotel room workouts below help you continue strength training even though you're away from home. They also:
- take under 20 minutes to complete
- are low impact
- are great for beginners
- can be progressed as needed (learn how to increase the intensity of workouts at home).
- don't take up a lot of physical space
How to use the vacation workouts: Choose 2-4 workouts for the week, or pick one to two workouts and repeat them.
Free Workout PDF Printable
Below is a free PDF you can download with the travel workouts. Bring it with you as you go and record your repetitions along with any other notes you have.
1. Circuit Workout
| Sumo Squats With Pause | x 12 |
| Close Grip Push Ups | x 8 |
| Single Leg Prone Sliding Hamstring Curl | x 10/leg |
| Reverse Plank With Leg Lifts | x 10/leg |
| Knees To Crouch | x 4/leg |
| Plank Abductions | x 15 |
| Plank Shoulder Retractions & Protractions | x 10 |
| Rest | 60 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest for 60s and repeat for a total of 2 rounds.
Struggle with push ups? Learn how to master push ups as a beginner.
2. 5 Minute Workout For Busy Days
| Reverse Lunge With Kick | 20 seconds/leg |
| Rest | 10 seconds |
| Plank Twists | 20 seconds |
| Rest | 10 seconds |
| Rolling Jump Squats | 20 seconds |
| Rest | 10 seconds |
Tabata workouts mean that you perform the bodyweight exercises all-out with maximum effort for twenty seconds, rest for ten seconds and continue in that format without any more rest.
On super busy days, a tabata workout is the best way to go. Repeat the sequence for a total of 4-6 rounds depending on time constraints.
3. Strength + Cardio
| Curtsy Lunge | 30 seconds |
| Plank Abductions | 20 seconds |
| Single Leg RDL | 30 seconds |
| Side To Side Skaters | 20 seconds |
| Plank Hip Pike | 30 seconds |
| Side Bounds | 20 seconds |
| Rest | 45 seconds |
This bodyweight workout combines strength and cardio moves for the biggest "bang for your buck". Perform the exercises back to back without rest. At the end of the bounds, rest for 45 seconds and repeat for a total of 2-3 times through.
4. Mini Loop Circuit Workout
| In & out squats | 25 seconds |
| Tricep extensions | 12/arm |
| Single leg bridge | 12/leg |
| Lateral plank | 30 seconds |
| Banded superman | 10 |
| Rest | 45 seconds |
Perform all the exercises back to back without rest. At the end, rest for 45 seconds before repeating the circuit for a total of four rounds.
5. 15 Minute Loss Band Workout
| Resistance band deadlift | x10 |
| Single arm band row | x10 |
| Slider crunches | x30 seconds |
| Crossack squats | x10/leg |
| Band kickback | x12/ekg |
| Side planks with push-ups | x45s |
| Rest |
Perform all the exercises back to back without rest. At the end, rest for 45 seconds before repeating the circuit for a total of four rounds.
6. 14 Minute Total Body Blaster
| ATG Split Squat or Bulgarian Split Squat | 30 seconds per leg |
| Plank Abductions To Quadruped | 30 seconds |
| Push Up Superman | 30 seconds |
| Knees To Squats | 30 seconds |
| Bear Crawl | 30 seconds |
| Rest | 30 seconds |
Perform all the exercises back to back without rest. At the end, rest for 30 seconds before repeating the circuit for a total of four rounds.
7. Quick Upper Body Blaster
| Down Dog To Plank Taps | 30 seconds |
| Inverted Pike | 30 seconds |
| Floor Bow | 30 seconds |
| Alternating Vup | 30 seconds |
| Rest | 25seconds |
Perform all the exercises back to back without rest. At the end, rest for 25 seconds before repeating the circuit for a total of four to five rounds.
Throw on your best hiking leggings for women and power through one of these simple hotel room circuits. Rotate through them on your next trip to boost energy, burn fat, and keep your momentum strong, then kick back and relax knowing you didn’t skip a beat.
Vacation Workout FAQs
Keep your workouts simple: minimal exercises and minimal equipment. Make sure to focus most on proper form and engagement from your exercises. If you can, bring along a resistance band to better target your muscles. However, bodyweight workouts are amazing as well.
Like any other time in your life, you need to make exercise a priority and have a plan. Opt for workouts that require little to no equipment and if possible, work out in the mornings so that it's out of the way.
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