Maintaining a simple exercise routine while traveling can improve your mood, relieve stress, and keep you energized for all the fun, not to mention help you beat travel bloat. Strength-focused, travel-friendly exercises are the best solution for those looking to stay in shape without needing access to a gym or equipment to get the job done.
We’re looking at simple, easy, and effective ways to prioritize fitness during this crazy holiday season, focusing on strength with a no-fuss approach. Here’s how to keep your training strong wherever you travel.
What to Look for in a Travel-Friendly Strength Training Exercise
When you’re away from the comfort of your home or the gym, it can be frustrating trying to keep up with your workouts as normal and still feel like you’ve sweated a lot. CPT and founder of Powerful fitAndrea Lepcio says that once you start seeing results in your exercise routine, you shouldn’t stop it. “Creating habits takes effort; “Once you get into the habit, you want to keep it,” he says. That said, there are a few things you can look for in exercises to maximize your travel workouts.
Space-friendly workouts
When you travel, whether in a small hotel room or with your family in a small house, space may be limited. Choose exercises that can be performed in small spaces and, if necessary, modify the exercises to make them stationary (for example, from walking squats to basic bodyweight squats).
Convenient and adaptable
Comfort is a top priority when exercising while traveling. In addition to modifying exercises for small spaces, you can adjust your routine to fit your fitness and energy levels. Your training should adapt to your needs and schedule, and not the other way around. This will help you stay committed to your workouts and perform them efficiently.
Short workouts
Vacations, work trips and family vacations often come with busy schedules and leave little room for the usual routine. Creating a strength workout with high-intensity strength exercises gives you the same benefits as longer sessions but in less time, without disrupting your day.
No equipment needed
One of the biggest drawbacks to trying to maintain your strength training routine while traveling is not taking your equipment with you. However, research shows that bodyweight strength training is just as effective at building strength as using equipment. Taking advantage of equipment-free workouts means you can exercise anywhere, anytime. Plus, you can avoid the hassle of having to pack more and carry heavy luggage.
Bodyweight Moves: Best Strength Training Exercises for Travel
Taking the hassle of equipment off your list and using your bodyweight is the perfect strength training to use while traveling. Using your body as resistance allows you to work multiple muscle groups simultaneously, improving strength, endurance, and flexibility.
Benefits of bodyweight exercises
Convenience
We can’t praise the simplicity and convenience of bodyweight exercises enough. Your body is all you need to have a successful workout, whether it’s in a hotel room or even an airport lounge. There is always an opportunity to improve your health.
The last thing Lepcio needs to worry about when going on vacation is space. “I can do bodyweight exercises in a space the size of a yoga mat,” he says. “I, most of the time, don’t bother bringing a mat. I can work on a carpet or a hardwood floor. Even if my vacation has involved hitting my stride, it’s vital to keep up strength training. Fortunately, you can work all your muscles through bodyweight exercises.”
Build muscle
Bodyweight exercises are very effective for resistance training and essential for building and maintaining muscle mass. Movements like squats, push-ups, and lunges use your body’s weight and resistance to strengthen and tone your muscles.
Functional training
Why bodyweight exercises engage multiple muscle groups at onceThey are often called “functional” exercises. These exercises work on your overall body strength, allowing you to lift, bend, balance, and move more easily in general.
Easily adaptable
Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises can be modified to suit your level. For example, if push-ups are too difficult, you can change them and do them on your knees. Also, if you find regular bodyweight squats too difficult or you have knee problems, you can modify them and do a shallow squat. They are easier and take a lot of pressure off your knees.
Strength-Focused Bodyweight Exercises
Here are some bodyweight strength training exercises to include in your travel routine. Aim for at least three sets of 8 to 12 repetitions if you’re trying to build muscle.
squats
Muscles worked: Quadriceps, Hamstrings, Glutes
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body as if you were sitting in a chair, keeping your chest up.
- Push through your heels to stand up (don’t let your knees bend as you step up).
Lunges
Muscles worked: Glutes, hamstrings, calves, quadriceps
- Stand with your feet together.
- Step forward and lower your back knee toward the ground.
- Push up with your body weight on your front heel.
- Switch legs and repeat (or you can do one side at a time and then switch legs).
Mountaineers
Muscles worked: Shoulders, arms, core, glutes, quads, calves, chest
- Start in plank position.
- Bring one knee toward your chest and then quickly switch legs.
- Alternate legs in a running motion.
Lizards
Muscles worked: Chest, shoulders, triceps, core
- Start in a plank with your hands directly aligned below your shoulders.
- Lower yourself until your chest almost touches the floor and then go back up.
- Modifications: If you can’t do a normal push-up, adjust to doing a knee push-up.
Dumbbell row (use luggage as a dumbbell)
Muscles worked: Shoulders, Back
- Place your left knee and hand on a surface (approximately bench height) for support.
- Stand with your feet shoulder-width apart and bend until your back is almost parallel to the floor.
- With your luggage in your non-supporting hand, starting with your arm extended, pull your elbow back to mimic rowing.
- Squeeze your shoulder blades together as you pull.
- Do one set and then do the same on the other side, switching arms and feet.
Triceps dips
Muscles worked: Arms, Shoulders, Chest, Back
- Sit on a stable surface, with your hands placed on either side of your buttocks and your palms resting on the surface.
- With your legs stretched out in front of you, lower your body by bending your elbows until your arms are parallel to the floor.
- Then, push up, using only your arms to lift yourself up, and repeat.
glute bridge
Muscles worked: Hamstrings, Glutes, Calves
- Lie on your back with your knees bent (make sure your lower back is pressed into the floor)
- Raise your hips by pressing through your heels until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes and slowly lower yourself down. Repeat.
Here are some other strength training exercises that Lepcio suggests you can do using body weight:
- cat-cow
- bird dog
- Plank
- sit on the wall
- wood choppers
Helpful Tips for Maintaining a Strength-Focused Workout Routine While Traveling
Bring training equipment
While you may not need to bring dumbbells or other heavy equipment, you’ll want to pack a few pairs of activewear and some comfortable shoes to make exercising easier. Having the right equipment on hand can make all the difference in keeping you active and comfortable during your workouts.
Warm up and cool down before exercising
Even if you are short on time, you should Never skip warming up or cooling down. These few (often overlooked) minutes are vital for maintaining a healthy heart rate and blood pressure, relieving muscle soreness, and preventing injury. Try simple moves like arm circles, light jogging in place, and dynamic stretches that will benefit you during and after your workout.
Stay hydrated and eat balanced meals
Treating yourself is often part of the holidays (especially during the Christmas season) and you should enjoy it without feeling guilty. However, it is also important to maintain a balance. Overloading with sugar or salt can make you feel sluggish and less motivated to exercise. Maintaining your protein intake, for example, can help you stay satiated, avoid mindless snacking, and benefit your workouts. HUM Core Strength Protein Powder is a perfect (and convenient) option for those who are busy and on the go. Pea, hemp and pumpkin seed protein blend provides 20 grams of plant protein per serving. The best part is that it is also easily digestible and does not cause bloating, so even if you eat heavy foods, Core Strength will not contribute to bloating like other proteins do.
Conclusion: enjoy your vacation
Remember that it’s okay to shorten your workout. Exercising while traveling means staying on track, but don’t feel guilty if you can’t stick to the exact schedule at home. These strength training exercises are designed to do more in less time, giving you more time to spend with your loved ones.
Incorporating travel-friendly strength training exercises into your routine allows you to maintain your fitness goals without missing a beat, even when you’re on the move. By choosing adaptable and effective exercises that don’t require any equipment, you’ll be able to stay consistent with your strength training, no matter where you go. Keep your workouts stress-free by focusing on balance and consistency over perfection, and remember to fuel your body with the nutrients it needs to support your training. Get ready and pack our Core Strength protein powder so you always have a protein-rich option with you on the go. So enjoy your vacation, holiday season, or any other excuse to travel and enjoy the trip while prioritizing your fitness.
