Maintaining a regular fitness routine on vacation or even a business trip can be hard, but it’s worth the effort.

If you plan ahead by packing running shoes and quick-dry workout clothes that fits in your carry-on, it’s easy to keep up your routine without access to a gym or equipment.

Take the stairs

When you’re on the go, you may not have access to your usual gym. But that shouldn’t stop you from incorporating exercise into your daily life while traveling.

Instead of taking the elevator, try using the stairs as much as possible. Taking the stairs will not only burn calories, but it will also help to strengthen your legs and ankles. This will help prevent injuries that can occur while walking or hiking. Plus, it’s a great way to see the local sights!

Another great way to get in some exercise is by biking around your hotel or city. However, if you are traveling internationally, make sure to research the area beforehand to ensure that it’s safe and feasible to bike. If you are unable to bike, you can always take the escalator at the airport or use the moving sidewalks instead of the regular ones.

If you have a carry-on bag, it’s perfect for doing the farmer’s walk. This simple exercise involves walking while carrying heavy objects in your hands, which works all major muscle groups. You can even move your luggage around to make this exercise more dynamic.

Finally, if you don’t have the luxury of using your hotel gym or going for a run on the beach, then you can work out at home. There are plenty of bodyweight only exercises you can do that will challenge your entire body. Think of squats, push-ups, lunges, and other dynamic movements that will get your heart rate up.

Traveling can be a huge challenge when it comes to staying fit. But if you plan ahead and keep some of these tips in mind, then you can stay on track with your fitness while on the go.

Walk it off

Going on vacation can throw your diet and exercise routine out of whack. Tempting snacks and cocktails, along with a lack of sleep and a busy schedule can all contribute to a loss in your training momentum. But a break doesn’t have to mean a loss in your fitness journey. You can stay on track while you’re away with a few simple planning tricks.

One of the easiest ways to stay in shape while traveling is simply to walk. Walking is a great way to explore your surroundings and get in some good cardio workouts. Whether you’re on a beach holiday or taking in the sights in a new city, be sure to pack comfy shoes and aim for at least three sweaty, heart-rate elevating walks each week of your trip.

Another great way to up your walking is by using public transportation instead of taxis. Take the train or bus to your destination rather than getting a taxi or rideshare. And if you’re on a group tour, be sure to join in on the hiking and nature-exploring activities. This is a great opportunity to not only boost your step count but also to work on your flexibility and balance.

If you’re not a natural walker, be sure to practice your walking routine at home before your next trip. Increase your frequency and distance gradually, making sure you’re comfortable with the length of your planned walks.

If you’re traveling internationally, be sure to research your location ahead of time to make sure you can fit in a local gym or exercise classes. Depending on your training goals, you may also want to pack some resistance bands and perform some bodyweight exercises in your hotel room.

Do some calisthenics

One of the most important things to keep in mind when traveling is to not let your exercise routine slip. It’s so easy to get off track when you’re out of your regular routine, and this can really throw off your progress in terms of weight loss and muscle gains. You can also try doing middle back exercises to build muscle for yourself.

The good news is that a little planning and creativity can allow you to stick with your fitness goals while on vacation. It’s also not necessary to visit a gym or go for long runs, in fact, even just walking around a new town can be enough of a workout.

One of the best ways to build or maintain muscle mass while traveling is through calisthenics, which are exercises that require no equipment and rely on your own body’s weight for resistance. These include push ups, plank, mountain climbers, and more. You can also add in more advanced moves like pike push ups, decline push ups, and handstand push ups to challenge yourself.

Performing these types of exercises on a plane, train, or car is also a great way to burn some extra calories and get your heart rate up while on the go. Another great option is to try the 30/60 rule of high intensity interval training. For every 30 minutes you spend sitting, do some form of exercise for 60 seconds. This can be as simple as jumping jacks or doing some bodyweight exercises while in the hotel room.

Having some healthy, high-protein snacks is also a great way to maintain your strength and muscle mass while traveling. Beef jerky is a fantastic choice because it’s a high-protein, low-fat food that can give you the energy you need to stay active and fit while on the go.

Go for a run

Running is a great way to stay fit when you travel. It provides a rush of endorphins, a workout for your legs and lungs and a chance to explore the new locale. Plus, it will help you work up an appetite for all the delicious local foods on your trip.

However, it can be easy to miss out on your runs when traveling. It’s easy to let your itinerary fill up, to get lost in a new city or to fall into bed too late to go out for a run.

To combat this, it’s important to plan ahead. Look up routes for your destination before you leave and download a map app that can guide you. This will make it easier to find safe places for your workouts. It’s also helpful to share your planned routes with those around you so that they can be aware of your whereabouts and provide a measure of safety.

If you’re staying somewhere with a gym, try to make it a priority. If you’re not a member, ask your hotel for a free guest pass to use their gym or sign up for a membership with a fitness club in your vacation location. Alternatively, you could purchase a portable skipping rope that takes up very little space in your bag and provides the same workout as a standard jump rope. It will also be much cheaper than buying a membership at your hotel or gym back home! It’s a small investment that will pay off in the long run.

Take a yoga class

For many people, travel can throw a lot of things out of whack. It’s easy to let workouts and nutrition slip while you’re away. But it doesn’t have to! You can still stay healthy, even when you’re on the road. All it takes is a little planning and the right workout gear that easily fits in your suitcase.

If you’re a fan of yoga, consider taking a class while you’re on vacation. Whether you want to get in some core work, or simply stretch out, there’s a good chance that you’ll be able to find a yoga studio wherever you go. This is a great way to get some exercise while also enjoying the local culture.

You can also take a walk and hike to get some physical activity while on vacation. This is a great way to explore your new surroundings and can be done with or without the family. If you don’t have access to a gym or weights, try some bodyweight exercises in your hotel room. A few basic moves, like crunches and push-ups, will help you burn calories and tone your abs.

It’s important to have a plan for your fitness while traveling, so you don’t end up letting yourself go on a vacation fitness binge that will make it hard to return to your regular routine when you get back home. Using these simple tips will allow you to stay fit while traveling, so you can enjoy your vacation and not feel like a total loss of momentum in your fitness journey. Just remember, that even a short vacation can be enough to derail your progress, so try to keep these tips in mind when planning out your next trip!