When caught up in the exciting and unpredictable throes of travel, it’s quite easy to push personal fitness to the back-burner or neglect it completely. I get it. I’m living and breathing proof.
I’ve pulled hazy all-nighters at Peruvian casinos. I’ve ingested frightening amounts of Chinese street food under the buzz of flickering streetlights. I’ve spent entire days detached and burnt out from the grind of travel, staring blankly at a computer screen. I know from experience how easy it is to get out of shape on the road.
But, I also know that it doesn’t take much to get in shape and stay in shape while traveling.
Over the years, I’ve developed a routine of simple and effective travel bodyweight workouts — no equipment necessary — to stay fit without disrupting my life the road. No gyms, weights, machines, or big time commitment. It works for me and it can help you too.
What to Expect
- About 30 minutes of dedicated exercise a day, five times a week
- Three days of bodyweight exercises
- Two days of cardio exercises
- Two ‘rest’ days
- A complete full-body workout
Where to Workout
The beauty of this bodyweight travel workout is that you can perform it wherever the hell you want. It can be accomplished in seedy bus stations, balmy hotel rooms, beaches, airports… practically anywhere. The choice is yours. This workout requires no equipment and is made for travelers.
Day One – Shoulders, Arms, and Core
Complete exercises 1-4 in succession (one set). A complete workout consists of three full sets separated by 3-4 minute breaks. The number of reps can be raised once you comfortably complete three full sets with proper form.
Knee-to-Elbow Plank – 20 reps per leg
Pike Push-Ups – 12 reps
Crunches – 40 reps, 20 to the center, 20 alternating to the sides
Decline Push-Ups – 10 reps
Flutter Kicks & Scissor Kicks – 30 seconds each
Day Two – Cardio
The goal on cardio days is to get your heart beating at a high rate for at least 30 minutes. Cardio days should be fun and productive – that’s it. No rules, reps, or sets. Workouts shouldn’t always seem like a chore.
Here are a few of my favorite ways to get my cardio workout in:
- Running
- Surfing
- Volleyball
- Ping pong (yes, ping pong)
- Bicycling
- Kayaking
- Swimming
- Basketball
- Hiking
- Frisbee
Get creative. Seek out free fitness classes, find pickup games, join running groups, play frisbee in the park, or set lofty step goals. Make your cardio days entertaining, social, and fulfilling.
Day Three – Chest, Back, and Core
Complete exercises 1-4 in succession (one set). A complete workout consists of three full sets separated by 3-4 minute breaks. The number of reps can be raised once you comfortably complete three full sets with proper form.
Push-Ups – 12 reps
Planks – 45 seconds center plank, 45 seconds side planks per side
Bird Dog Crunches – 50 reps (25 on each side)
Dips – 15 reps
Superman – 45 seconds
Day Four – Cardio
Today is another cardio day, so get your heart beating at a high rate for at least 30 minutes, just as you did in day one.
If the freedom of the cardio workouts creates too many options and makes it hard to decide, just run for 30 minutes. I always think of running as my go-to when other options are unavailable or inconvenient.
Day Five – Legs
Complete exercises 1-4 in succession (one set). A complete workout consists of three full sets separated by 3-4 minute breaks. The number of reps can be raised once you comfortably complete three full sets with proper form.
Wall-Sits – One minute
Lunges – 30 reps
Squats – 20 reps
Calf Raises – 25 reps
Track Your Progress
Keeping a log of your daily reps will hold you accountable. For forgetful people like me, a record of progress will ensure that workouts are focused and on track. Numbers will serve as a great motivator as time passes.
Work Out While You Travel (No Equipment Necessary)
It’s easy to lose focus and a sense of routine on the road. Travel can pull you in a million different directions at once and throw your life out of balance.
Following this no equipment travel workout routine will inject harmony, focus, and energy into your days on the road. Finding time to exercise will help balance out the oily street food, hours-long computer sessions, and late nights. No, this routine won’t solve all of the problems you encounter on the road, but it will keep you grounded and help you get in great shape along the way.
Travel with purpose. Commit to making routine exercise a focal point and you will begin to live your best life on the road.
Last Updated on March 19, 2024
