Traveling? Here’s How to Stay Fit! 10 Tips from Brighton & Hove’s Private Personal Training Studio

Traveling can throw a wrench into your regular fitness routine, but it doesn’t have to. As a personal trainer, parent, and avid traveler, I’ve learned a few tricks to stay active and healthy on the road. Here are my top ten tips for staying fit while traveling, whether you’re on a business trip or a vacation.

Ben Nevis, Scotland 2022

1. Plan Ahead

Research Fitness Facilities

Before you leave, spend some time researching your destination. Many hotels offer gyms, pools, or fitness classes. Websites and apps like TripAdvisor can help you find nearby fitness centers or parks. During a trip to Spain, I found an amazing public park with an outdoor gym – it became my go-to spot every morning.

Pack Essential Fitness Gear

Don’t forget to pack the essentials. Resistance bands, a jump rope, and a pair of lightweight sneakers can easily fit into your luggage and provide countless workout options. I always pack my trainers, which come in handy for running sessions and sightseeing trips.

Schedule Workouts in Advance

When planning your itinerary, make time for exercise. Schedule morning workouts before the day’s activities or find pockets of time throughout the day. Having a plan makes it easier to stick to your routine.

2. Prioritize Bodyweight Exercises

No Equipment Needed

Bodyweight exercises are fantastic because they require no equipment. You can do them anywhere – in your hotel room, at the beach, or in a park.

Effective Bodyweight Exercises

Some of my favorites include push-ups, squats, lunges, and planks. These exercises target multiple muscle groups and can be modified to match your fitness level. Here’s a quick circuit you can use:

  • 20 push-ups
  • 30 squats
  • 20 lunges (each leg)
  • 1-minute plank

Repeat 3-4 times for a full-body workout.

3. Utilize Hotel Amenities

Hotel Gyms and Pools

Many hotels have gyms, pools, or fitness classes. Make use of these amenities to keep up with your workouts. I once stayed at a hotel in Prague that had an incredible rooftop pool – swimming laps while overlooking the city was a highlight of my trip.

In-Room Workouts

Even if your hotel doesn’t have a gym, you can still get a great workout in your room. Use the furniture for exercises like chair dips, bed push-ups, or step-ups on a sturdy chair. I’ve often used a towel as a makeshift yoga strap for stretches.

4. Embrace Outdoor Activities

Local Activities

Engaging in local outdoor activities is a great way to stay fit and explore your destination. Whether it’s hiking in the mountains, biking around town, or swimming in the ocean, you’ll find plenty of ways to stay active. During a family trip to Slovenia, we went swimming in the local lake and hiking in the forest – it was both fun and physically rewarding.

Parks and Open Spaces

Find a local park for jogging, yoga, or calisthenics. Many cities have outdoor gyms or fitness stations. I discovered a fantastic outdoor gym in Barcelona’s Ciutadella Park – it became my workout haven during our stay.

5. Stay Active During Travel

Stretch and Move

Long flights or drives can leave you feeling stiff and sluggish. Take time to stretch and move during travel. Walk around the plane or stop for short breaks during road trips. I often do simple stretches and exercises like leg lifts and seated twists while seated.

My sister and I in Morocco 5yrs ago.

Airport Workouts

Use layovers as an opportunity to get some exercise. Walk around the terminal or find a quiet corner for some light exercises.

6. Make Healthy Food Choices

Research Local Cuisine

Part of the joy of traveling is trying new foods, but it’s important to make healthy choices. Research local cuisine for healthier options and try to avoid overly processed foods. In France, I enjoyed a variety of fresh salads and a wide selection of cheese – delicious and nutritious.

Pack Healthy Snacks

Bringing your own healthy snacks can help you avoid unhealthy airport or roadside food. Pack nuts, fruits, eggs, or other non-perishable snacks. I always have a stash of almonds in my bag for a quick energy boost.

Stay Hydrated

Staying hydrated is crucial, especially when traveling. Carry a reusable water bottle and refill it regularly. Avoid sugary drinks and excessive alcohol. On a trip to Scotland, I carried a water bottle with a built-in filter – it was a lifesaver during long hikes.

7. Create a Portable Workout Routine

Anywhere, Anytime

Having a go-to workout routine that you can do anywhere is invaluable. Mix cardio, strength, and flexibility exercises for a balanced workout.

Example Routine

Here’s a sample routine I often use:

  • 5-minute warm-up (jumping jacks, high knees)
  • 3 sets of 15-20 push-ups
  • 3 sets of 20 squats
  • 3 sets of 15-20 tricep dips (using a chair)
  • 3 sets of 15-20 lunges (each leg)
  • 1-minute plank
  • 5-minute cool-down (stretching)

You can also use fitness apps or online videos for guided workouts.

8. Involve Your Family

Family Activities

Turn fitness into a family activity. Play beach volleyball, go for family hikes, or rent bikes and explore together. It’s a great way to bond and stay active. During a beach vacation, my family and I played football, went paddleboarding, and took long walks along the shore – it was so much fun, and we stayed active without even thinking about it.

Encourage Participation

Encourage your kids to participate in physical activities. Make it a game or challenge to keep them engaged.

9. Stay Accountable

Track Your Progress

Tracking your workouts and progress helps keep you accountable. Use fitness apps, journals, or even just a simple notebook. Seeing your progress can be incredibly motivating. I use a fitness app to log my workouts and steps – it’s a great way to stay on track and set goals.

Join Fitness Groups

Join fitness groups or online communities for support and motivation. Many cities have local running clubs or fitness meetups. I once joined a sunrise yoga class on the beach in Greece – the community and beautiful setting made it a memorable experience.

Travel Buddy

Having a travel buddy can also help keep you accountable. Plan workouts together, motivate each other, and share your fitness goals. On a trip to New York, my friend and I made a pact to do a morning run in Central Park every day – it was a fantastic way to start our days.

Central Park, New York 2019

10. Adapt to Your Environment

Be Flexible

Travel often comes with unexpected changes, so be flexible with your fitness routine. Adapt to what’s available – use stairs, benches, or open spaces. During a trip to Rome, I used the Spanish Steps for an intense stair workout – it was tough but rewarding.

Adjust Intensity and Duration

Adjust the intensity and duration of your workouts based on your schedule and energy levels. It’s okay to do shorter or lighter workouts if you’re tired or pressed for time. Even a quick 10-minute session is better than nothing.


Staying fit while traveling doesn’t have to be a challenge. With a bit of planning and creativity, you can maintain your fitness routine and even discover new ways to stay active. Remember, the goal is to enjoy your travels while keeping your health in check. So, pack your gear, explore new activities, and make fitness a fun part of your travel experience. Happy travels and stay fit!

Looking for Personalized Fitness Help?

If you’re in the Brighton & Hove area and need some extra motivation or personalized training, check out our private personal training fitness studio. We offer tailored programs to help you achieve your fitness goals, whether you’re at home or on the road.

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