Does frequent travelling disrupt your workout schedule? Do you often find yourself staying in hotels without gyms? Do trips away from home invariably lead to weight gain? You are not alone! Most people stop training and disregard their nutrition plan resulting in backwards progress. However, there are things you can do to stay on track with your health and fitness goals:

Read Next:

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3) What is the best way to lose fat? 


1) Be Prepared

First things first, you need to be prepared; figure out where you will be eating and what access you have to a training facility. Planning for meals and training might seem like a burden, but you will feel much better if you can retain some parts of your routine:

2) Sleep

Sticking to your exercise and food plan helps to promote better sleep and mitigate some effects of jetlag. Don’t go to sleep until it’s bedtime in your new time zone so you can start to acclimate - if you’re feeling sleepy, do something slightly active to keep you moving until bedtime.

3) Nutrition

One of the joys of travel is getting to try new foods. Allow yourself to enjoy these experiences but be prepared with foods that you are comfortable with to avoid hunger pains, low blood sugar, and headaches.

  1. Always pack snacks - enough to last your whole first day

  2. Protein bars, protein powder, dehydrated meats, fruit, nuts, nut butters, etc

4) Hydration

Adequate hydration helps to prevent headaches, fatigue, hunger and body aches. Travel with a water bottle so you have easy access to fluids, and monitor your urine; if it’s light yellow or clear you are hydrated, if it’s dark this shows poor hydration.

5) Flexibility/Mobility Work

Travelling makes an ideal time to work on your mobility, flexibility and other areas of your training you might normally neglect. Use your down time to stretch - it’s not energy intensive so it’s ideal while you’re fatigued.

Travel workouts you could do in a hotel room without equipment

Staying in shape while on the road can be hard but it isn’t impossible. Because hotel gyms can be no better than a broken exercise bike and a few mismatched dumbbells, it’s best to assume that you won’t have access to decent workout facilities during your trip. Instead, plan on exercising in your hotel room using nothing other than your body weight and a towel.

Here are three workouts that, between them, work all your major muscles including your heart and lungs.

Workout 1: Upper body workout 


This workout will help preserve muscle mass during your stay away from home and develop muscular endurance.

Push-up pyramid – at the top of each minute do:

  • 1st minute 5 push-ups

  • 2nd minute 10 push-ups

  • 3rd minute 15 push-ups

  • 4th minute 20 push-ups etc.

Keep going until you are unable to reach the next incremental set. Rest a moment and then repeat from the beginning. Because of rest, you probably won’t manage as many push-ups. Rest for another minute and then repeat the entire process one more time. Your workout may look like this:

Set 1 – 5, 10, 15, 20, 25 push-ups – could not have completed 30

Set 2 – 5, 10, 15, 20 push-ups – could not have completed 25

Set 3 – 5, 10, 15 push-ups – could not have completed 20

Workout 2: Lower body workout

Your leg muscles are big and strong so, as you don’t have access to any weight to lift, this means you are going to have to use a high-volume approach to train them. Do the following exercises back to back and only rest when you have completed the last one. Do three to five laps resting 1-2 minutes between each.

  1. Isometric wall squats: 30-seconds

  2. 1 ½ Squats: 15 reps

  3. Squat jumps: 10 reps

  4. Lunges: 12 reps per leg

  5. Glute bridges: 15 reps

1. Isometric wall squats

Stand next to a wall and lean your back against it. Squat down and position your feet so your shins are vertical, knees bent to 90-degrees. Push your butt and back against the wall as hard as you can for 30-seconds. Move straight on to the next exercise.

2. 1 ½ Squats

Stand with your feet shoulder-width apart, hands clasped in front of your chest. Squat down until your thighs are roughly parallel to the floor. Stand halfway up. Descend again to 90-degrees, and then stand all the way up; that’s one rep. Fourteen left to go! On completion, move on to the next exercise.

3. Squat jumps

Stand with your feet shoulder-width apart, hands clasped in front of your chest. Descend into a half-depth squat and then jump up and into the air. Land on slightly bent knees and repeat. Try to jump as high as you can but beware of low ceilings and light fittings! Move onto your next exercise.

4. Lunges

Stand with your feet together and your hands by your sides. Take a large step forward, bend your legs and lower your rearmost knee to the floor. Push off your front leg and return to the starting position. Do another rep but, this time, lead with the opposite leg. Continue alternating legs for the duration of your set. Move onto the final exercise.

5. Glute bridges

Lie on your back with your legs bent and your feet flat on the floor. Using only your legs, push your hips up and into the air. Pause for a second, lower your butt back to the floor and repeat. If this is too easy, perform single leg glute bridges.

Workout 3: Breathing burpee ladder

Unless you travel with a skipping rope, doing cardio in your hotel room can be hard, but this workout should leave you huffing and puffing in no time flat!

  1. 1. Do one burpee

  2. 2. Take one deep breath

  3. 3. Do two burpees

  4. 4. Take two deep breaths

  5. 5. Do three burpees

  6. 6. Take three deep breaths etc.

  7. 7. Continue adding one more burpee and taking one more deep breath until you are unable to control your breathing/burpee 1:1 ratio

  8. 8. Rest 1-2 minutes and then repeat the ladder from the beginning although you will probably complete fewer rungs. Repeat the ladder one more time to make three.


Stand with your hands by your sides and your feet together. Squat down and place your hands next to your feet. Jump your feet out and back into the push-up position. Do one push-up. Jump your feet back up to your hands and then leap up and into the air. That’s one rep!

Being away from the gym doesn’t have to mean saying goodbye to your hard-won fitness. With nothing more than a couple of meters of space and your body, you can still have a productive, challenging, and fun workout. At the very least, you will preserve your fitness, so you won’t have to play catch up when you get back to your normal gym and your regular training schedule.

If you come across a good outdoor space on your travels - try this bodyweight circuit in the video below!