Whether you are travelling for business or you are on a holiday break, these seven no-equipment-necessary travel workouts will suit all – irrespective of any fitness levels. These equipment-free and travel-friendly workouts are aimed to keep you fit and healthy while you are travelling. Therefore, please set aside some time to train your body with these easy travel workouts. They offer a plethora of worthy benefits like avoiding medical expenses etc. that you may find a necessity while travelling!
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7 Easy travel workouts you can do with no equipment
Some notable benefits of practising these simple, travel-friendly, minimum-space-required workouts include improved mood, better energy, great fitness levels and good sleep. Learn in-depth information about “seven easy travel workouts you can do with no equipment” in the following sections.
1. Arm circles
Arm circles are an extremely easy exercise that you can practice anytime, anywhere without using any special equipment. They demand very little concentration; so you can practice these workouts while resting in your hotel room or watching your favourite TV show. Note: arm circles strengthen and stretch your shoulder muscles.
To practice this travel workout, please follow three simple steps.
i) Starting Position — stand up and gently extend your arms to the sides. Note, your arms should be perpendicular to your torso (it must form a 90-degree angle) and parallel to the floor.
ii) From the starting position, try to make circles with your outstretched arms. Please breathe normally (do not hold your breath) as you’re performing the movement.
iii) Please continue making this circular motion for around ten seconds and then reverse the movement in the opposite direction for another ten seconds.
2. Squats
Squats are a full-body exercise which primarily trains the muscles of your hip, thigh, buttock, hamstring, and quadriceps. Apart from that, they strengthen the ligaments, tendons, and bones of your lower body. To stay healthy and attain your specific fitness goals, do not forget to practice squats on a regular basis and develop/improve your core strength. Now, learn the steps to practice another equipment-free travel exercise i.e. body-weight squat.
i) Starting Position — stand straight on your feet but keep your shoulder-width apart.
ii) Lower your body as much as you can, simply by bending your knees and pushing your hips.
iii) Pause, return back to the original starting position and repeat.
3. Push-ups
Push-up is a well-known callisthenics exercise. It’s a total-body functional movement which increases your strength. The best thing about push-ups is that they don’t require any gym equipment. Clearly, push-ups can be a great exercise to stay perfectly fit and healthy while you’re travelling. Now, please pay attention and learn how to master an ideal push-up.
i) Starting Position — firmly place your hands on the ground (under the shoulders). Press your toes on the ground and stabilize the lower half of your body.
ii) Slowly lower your body, while keeping your back flat. Note, your body must be in a straight line from your head to the toe. During the move, do not let your buttock dip or stick out.
iii) Exhale and get back to your starting position. Repeat the steps for at least 10 – 20 times.
4. Lunges
Lunges are a simple yet helpful exercise that improves spine health, enhances your core stability, and develops better coordination. Lunges do not require any special fitness instrument. They are easy-to-follow and safe-to-perform.
i) Starting Position — to start with, stand straight with your feet and relax your shoulders. Also, keep your spine stable and straight.
ii) With the help of your right leg, take a step forward.
iii) In the third step, lower your body so that your right knee forms a 90-degree angle.
iv) Push your body upwards with the help of your right foot and return to your starting position. That’s it; you have just performed a forward lunge.
5. Jumping jacks
If you are looking for some easy, hassle-free, and equipment-free travel workouts, then here’s another great recommendation for you i.e. jumping Jacks. It’s a callisthenics workout that boosts your metabolism and improves cardiovascular health. Now, reveal three easy steps to perform a jumping jack.
i) Starting Position — Stand with your feet and rest your hands on your thighs.
ii) Now, raise your hands above your head. Jump up and stretch out your feet wide.
iii) Quickly reverse back to the starting position and repeat the steps again.
6. Burpees
PC: thehotshott.com
Burpees are merely a five-minute workout. They build endurance and strength, burn bundles of excess calories, raise heart rate, test your balance & coordination, and help you accomplish your fitness goals. Also note, you do not require any training kit to perform burpees. That’s why these workouts can be done anywhere, even when you are away from home and enjoying a trip.
The classic burpees contain four steps. So, are you ready to start a quick sweat session and practice this simple travel workout (for the sake of your own health)? If yes, then precisely follow the below-mentioned steps.
i) Start with the basic standing position.
ii) From the standing position, try to perform a squat.
iii) From the squat position, jump both of your feet back to a plank position.
iv) Quickly return back to the squat position and repeat step # 1 – 4.
7. Mountain climbers
This is a killer exercise that challenges your agility, balance, coordination, and proprioception. On top of that, it improves your cardiovascular and muscular fitness by increasing your flexibility, strength, and blood circulation. This travel-friendly exercise offers you a magic combination of cardio, strength training, and core strength.
Not sure about how to perform this workout? Don’t be worried. All you will need to follow four easy steps (described below).
i) Starting Position — start with a push-up position. Please keep your core tight and back flat.
ii) Drive the right knee towards your chest (without moving the left leg) and let your toes touch the ground.
iii) Perform the same steps with your left knee (this time, do not move your right leg).
iv) Repeat this back-and-forth pattern for some time.
You’ve just performed mountain climbers. For the best results, incorporate this workout into your daily fitness regime.
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These travel workouts will keep you fit and energetic and at the same time healthy!
You may want to check out some travel fitness related posts:
Top Things to Pack in Your Travel Health Kit
7 Tips to Keep Oneself Fit and Healthy While Traveling
How to Ensure You Get a Good Night’s Sleep Before Traveling
Are medical expenses incurred on a foreign trip covered in a travel insurance policy?
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All of these are good to know when traveling and if you aren’t someplace that has a workout room. Most nice hotels have work out equipment or a pool which really helps.
It is always an effort to hit a local gym. I believe these functional exercises are the best when it comes to staying fit while traveling. Practicing yoga or just going for a run can also be great. The later is a great way to explore the locality as well!
I am going to pin this one because I am about to go on a vacation and I want to continue exercising. These are some great ideas and easy enough to do on vacation.
Whenever I see burpees, it reminds me of high school gym class. Those exercises were killer. OMG! Nowadays I generally book on a higher floor and take the stairs after check-in until it’s time to check out. I try to squeeze in some exercise whenever I can.
I need to bookmark this for when I travel. I’m good about working out at home but when I travel I slack off for sure!
I need to start doing some of these. I do the jumping jacks once in a while and sometimes I’ll even run up and down my stairs.
These are all great tips, who can take a bunch of equipment with them when they travel? I hate squats but they are great when you are in a hotel.
So many road worthy exercises! I personally do not care for gyms at hotels but these can be done in the room!
I just love this article. Goes to show that you don’t need special equipment to get in a good work out. And that there are no excuses!
These are all great ideas! I like these simple exercises because I can do them easily at home, which will allow me to work out more often.
These are all perfect for our upcoming trip. Thank you so much for sharing them!
I’ve always lagged behind in taking care of my health while on holidays. A holiday spent dieting would be no fun – especially considering that I write a lot about food on my blog, and that I thoroughly enjoy exploring local food wherever I go. These tips are super helpful! Thank you so much for this detailed post! 🙂
It would be awesome for you to be able to maintain working out while on vacation. I think this is a great guide for people who would like to do so.
Excellent post! Time for me to get my fitness back! ;P
These are great ideas. I usually try to pop my yoga mat into my suitcase if I can so I can keep up with my stretches while I’m on the road. It’s a great stress reliever.
I agree with all these. Most of the times we tend to skip on exercise during travel but it can be done with or without equipment.
These are all great to keep in mind. We don’t travel often but if we do, these will be great to remember and do on the spot!
I hate burpees but they’re such a treat workout. These are good ideas for staying on track with your fitness goals while traveling.
This is so helpful when you are on the road. Working is even more difficult there.
Travel can really mess up my routine, so it’s good to know some exercises that can be done on a trip. Thanks for sharing!
Working out while you are away from home can be so difficult. These are some great ideas to stay active!
Great post! It is so important to also look after ones own health when travelling and not being able to visit a gym or yoga class. Thank you for sharing!
As a fitness freak, I do this all the time, traveling or not traveling. And it feels fantastic afterwards and sets you up for the day 🙂
Great ideas to stay in shape when you’re travelling, especially since we end up staying in budget places where a gym is hard to find. Unfortunately I am not much of a fitness freak (I find it so hard to get myself to work out). I’d rather go for a nice walk or jog by the lake or river than do lunges and squats. But these ideas are pretty awesome, for people who do want to stay fit even on their travels!
Thanks for the great tips and it’s important to travel healthy. Let’s do these exercises regularly and have great travels! @ knycx.journeying
I require fitness centers when I book a place. But if I get to one without it, I will do the arm circles. That’s it. Please suggest easier things for this 70-year old traveler!
Some great tips here to keep in bikini-body shape when travelling.
This is a great reminder. I’m so bad about sticking to a fitness plan when I’m traveling. Thanks for the inspiration!
I am a lazy person when it comes to workouts. I prefer walking miles than any workouts. But these are easy workouts for travel people like me. Jumping jacks and lung exercise would be fun.
If I’m being truthful, I’m not someone who enjoys regular exercise. While I’m sure all of these would be immensely beneficial I’m not sure I’m cut out for them. Of the list, arm circles, and jumping jack look doable…. perhaps!
This is such a great compilation. I can now schedule some exercise which I can do at home starting today. I have to work out on my push ups too.
I’m not much of an exercise buff even when in the comfort of home. In fact, I’m the most active when I am travelling overseas, as I really enjoy exploring foreign cities on foot and walking around extensively.
Traveling as much as I do, I’m a big fan of working out while traveling. Although, I’ve never tried full body squats, it’s reminds me of something you’d do for Crossfit. I’ll have to try mountain climbers, it looks more fun than work.
I totally love your post. It’s so useful for travelers like me! Although I haven’t planned a work out like this before during my trips, I always go for hiking or hit the gym if the hotel has it. Glad I know some other workouts now!
Lovely article which clearly states that you shouldn’t find a chance to get rid of your fitness routine and exercise; even if there is no gym or equipment . Out of all these, I am a big fan of burpees; plank and squats. And believe they are complete body exercises.
These are pretty much a part of my routine as a lot of my Pilates work outs involve this. The best part of this is that you can do it anywhere and they are fairly effective. Well captured in terms of steps on how to do each exercise. Cheers
I am unable to exercise during travel due to busy schedules and lack of equipments. Your blog shows me how to manage a little fitness routine even when I am traveling. I will try to implement these on my upcoming trips. I enjoy doing squats though it really is tough initially!