8 Tips to Keep Your Workout Routine Intact While Traveling

With the holidays approaching, ’tis the season for traveling. While this allows athletes to run in new locations, some find it difficult to find the time to stick to training for their sport.  

Athletes might have packed schedules, visit unfamiliar cities or states, or don’t have access to an indoor track or gym.

However, with proper planning and creativity, you can stay on track. The following workout travel tips will help athletes stick to their training when away from home.

1. Pack Your Gear Properly

Space might be limited if traveling somewhere and staying more than overnight or a day or two. Wear your running or workout sneakers when traveling to save more space than dress shoes. Bring lightweight layers that are easy to pack. Repurpose a sweatshirt or hoodie as a base or top layer if exercising outdoors.

If possible, pack portable fitness equipment like resistance bands, a jump rope, or a yoga mat. These tools can help you perform a variety of exercises without needing a full gym.

2. Plan Ahead

Before traveling, research the destination to identify nearby gyms, parks, or running trails. Many hotels offer fitness centers, or you can look for day passes at local gyms. If outdoor spaces are your preference, plan routes for jogging or bodyweight exercises.

3. Focus On Bodyweight Workouts

Bodyweight exercises like push-ups, squats, planks, and burpees require no equipment and can be done almost anywhere. Use a fitness app or YouTube video to help lead the athlete through a quick circuit workout. Whether it’s a yoga session or a full-body workout, you can follow along using your smartphone or tablet. This can be done in a hotel room or guest room you are staying at.  

4. Adopt a Flexible Schedule

Travel often means irregular hours and takes time out of the day. Aim for short, high-intensity workouts of 15–30 minutes. HIIT (High-Intensity Interval Training) sessions are a great way to maximize your efforts when time is limited.

5. Stay Active During Transit

Long flights or car rides can leave you stiff and tired. Stretch during layovers, walk around the airport, or take breaks during road trips to perform simple stretches or light exercises.

6. Choose Active Activities

Incorporate physical activities into your travel itinerary. Explore your destination on foot, rent a bike, or try out a new sport. Sightseeing while walking is an excellent way to stay active while enjoying your trip.

7. Stick to a Routine

Consistency is key. Choose a specific time each day for your workouts and treat it as a non-negotiable appointment, even if it’s just a 10-minute session.

8. Reward Yourself

Set small fitness goals for your trip and reward yourself for meeting them. Whether it’s indulging in a local treat or enjoying a spa day, a little incentive can keep you motivated.

Sticking to your workout routine while traveling is all about adaptability. With these workout travel tips, you can stay fit, energized, and on track no matter where your journey takes you. The effort you put in today will make returning to your routine easier when you’re back home.