The fitness routine you follow religiously at your local gym is bound to get interrupted when traveling plans come up. Doesn’t matter if you’re going on a solo vacation, a getaway trip with friends, or taking a trip for work—your fitness goals and progress don’t have to take the backseat when you’re traveling. There are ways you can make sure you don’t fall back on your progress and work out regularly without the assistance of the gym or professional training instruments. Read on to find out how you can stay in shape while traveling.

No equipment? No worries

You don’t need to hole yourself up in a gym or get your hands on gym equipment once you reach your travel destination in order to maintain your fitness. There are a lot of gym equipment alternatives which you can find everywhere you go.

1. Take the stairs

No matter which place you go traveling everywhere will have a set of stairs for you to take. Use that to your advantage. Take the stairs instead of the elevators when you’re traveling to and from your hotel room or meeting or visiting the office. You need to fit in as much fitness as you can in your trip, might as well use the opportunities stairs provide. You can even employ the stairs in multiple leg workouts! Run up and down the stairs as much as you can—strengthen your calf muscles!

2. Consider equipment alternatives

Use a door to help with back stretches. You don’t have barbells so might as well use soup cans and bottles. PVC pipe or broom handles can be used for balancing exercises. Basketballs and soccer balls make for great and useful alternatives to regular medicine balls and softer balls can help with leg and thigh squeezes. Use chairs for inclined pushups and related arm toning exercises. Robe ties and nylon and even towels can act as resistance bands! The possibilities stretch far as your creativity does so just find alternatives which work for you and start warming up for a workout.

3. Use your own body and body weight

Even though there are some great equipment alternatives out there, at the end of the day you can perform killer workouts by using no equipment at all. It is the main preferred option for fitness training while traveling; to build muscle strength using your own body weight. This is because you can safely do fitness training with your body weight just about anywhere. You won’t need any heavy complex machines!

Here is a list of some of the best body weight exercises you can do while traveling :

  • Lunges
  • Crunches
  • Squats
  • Pulls ups (you’ll need something like a monkey bar to do these though!)
  • Push-ups
  • Wall-sits
  • Burpees
  • Planks
  • Limb-raises
  • Bridges
  • Side leg-raises
  • Sidekicks
  • Reverse crunches
  • High Knees
  • Bicycle crunches
  • Lunges step-ups

You can work on these exercises in as many repetitions ( 6-7 reps are suggested if you’re fairly new at body weight training) as you can and combine in any workout circuits of your choice depending on your goals and body limits;

Basically, find a pace which isn’t too strenuous or doesn’t hurt you or your routine while traveling and make the world your gym!

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