HomeHealth & FitnessStay in Shape While Traveling (5 Workouts)

Stay in Shape While Traveling (5 Workouts)

Ever stated, “I’d love to get in shape, but I travel too much”?

If so, this information is for you!

Today we’re gonna educate you precisely easy methods to get match it doesn’t matter what kind of enterprise journey you’re on.

We’ll cowl:

It’s time to get you a particular motion plan you could take with you in your subsequent journey.

This is the philosophy we educate to all of our 1-on-1 Online Coaching Clients. Many journey fairly a bit, so having “worldwide accountability” and a particular plan for journey has been a game-changer for these Rebels.

Are you making an attempt to be taught a brand new train, drop some weight, or construct muscle, however discover doing it on the highway a problem? Let us assist you to – click on beneath to be taught extra.

5 Travel Workouts You Can Do Anywhere

Where's this LEGO going? Will he workout once he gets there?

Without entry to your favourite health club, it could possibly appear to be you might be doomed to stay sedentary till you get again house.

Have no concern! These 5 exercises you are able to do anyplace and at anytime!


Set the alarm clock to fifteen minutes from now and see what number of circuits you are able to do!

  1. Bodyweight squats: 20 repsDo a proper bodyweight squat to work out your legs
  2. Incline push-ups: 15 reps (toes on flooring, arms on fringe of mattress or desk)Staci doing an elevated push-up
  3. One-arm baggage rows: 10 reps (every arm, use your suitcase as your weight)
    Jim doing a luggage row
  4. Reverse crunches: 10 reps

The reverse crunch is a great way to engage your core during your bodyweight workout.

Click right here for more advanced hotel workouts you can try.


No health club required for this exercise!

If you’ve gotten a physique, you are able to do this circuit! If you’re a mind floating in a jar, e mail me. I’ll consider a workaround for you.

  1. Bodyweight squats: 20 reps.
  2. Push-ups: 10 reps.
  3. Walking lunges: 10 reps every leg.
  4. Dumbbell rows (utilizing your baggage/laptop computer bag as a weight): 10 reps every arm.
  5. Plank: 15 seconds.
  6. Jumping jacks: 30 reps

Run by this circuit thrice. If you don’t have milk in the resort room for the rows, discover one thing of roughly the identical weight with a superb deal with. Your baggage would possibly work completely.


Throughout the world, you’re usually by no means that far-off from a playground or a park.

Get a exercise in there!

  1. Alternating step-ups: 20 reps (10 every leg).
  2. Elevated push-ups: 10 reps.
  3. Swing rows: 10 reps.
  4. Assisted lunges: 8 reps every leg.
  5. Bent leg reverse crunches: 10 reps.


Was that Beginner Bodyweight Workout too simple for you?

Then check out this extra superior circuit!

  1. One-legged squats: 10 both sides [warning super-difficult, only attempt if you’re in good enough shape].
  2. Bodyweight Squats: 20 reps.
  3. Walking Lunges: 20 reps (10 every leg).
  4. Jump step-ups: 20 reps (10 every leg).
  5. Pull-Ups: 10 reps [or inverted bodyweight rows].
  6. Dips (between two chairs): 10 reps.
  7. Chin-ups: 10 reps [this might be tough in a hotel room, so try an inverted bodyweight rows with underhand grip].
  8. Push-Ups: 10 reps.
  9. Plank: 30 seconds.


This is Nerd Fitness. There’s no manner I’m going to overlook together with a nerdy-themed exercise.

  1. Bodyweight Squats: 30 reps.
  2. Push-Ups20 reps (or 40 knee push-ups).
  3. One arm rows: 30 reps (every arm).
  4. Planks: – 60 seconds.


If you’re busy on the highway, it would appear to be you haven’t any time to coach.

Enter the Speedrun Workout.

In the video above, Coach Matt walks by precisely easy methods to sneak in a exercise, even with “no time.”

How to Eat Healthy While Traveling

What should you eat when you travel? How about fruit (the non-LEGO kind)

Here’s what I do particularly whereas touring:

#1) Skip meals strategically. I do know that if I skip breakfast, it means I can eat a barely bigger lunch and have an additional drink with dinner and STILL come in underneath my daily calorie expenditure.

#2) Prepare for dangerous meals. I really like me a superb steak dinner with a facet of mac and cheese and candy potato fries and dessert and some beers. When I’m on trip or celebrating, that appears like heaven to me.

The "cheers" scene from Shaun of the Dead

However, I do know if I all the time eat like that, I’m going to pack on a number of weight.

So I plan forward for a giant meal, that manner I can get pleasure from it guilt-free and never see the dimensions budge. I eat protein and veggies for lunch, strategically undereating in order that I can overeat for dinner – and never achieve weight in the long term.

#3) Never eat 2 dangerous meals in a row. We have a giant “never two in a row” rule at Nerd Fitness, as I clarify right here:

Believe it or not, even sticking along with your objectives 50% of the time carries with it the super potential for enchancment. So, in case you eat a so-so lunch, comply with it up with a nutritious dinner. Eat an excessive amount of pizza for dinner? Cool! Make your breakfast a part of your plan.

This is NOT “100% or nothing.” Every resolution counts, each meal counts, so any resolution the place you might be SLIIIIIGHTLY higher than you’ll have been in any other case is a win in my e-book.

If you’re in the Nerd Fitness philosophy on correct food regimen, be sure you learn our article “How to Start Eating Healthy,” which can educate you easy methods to construct a plate like this:

If your meal plate looks like this, you're doing great!

Curious about my default food regimen today? You can read all about it right here. And right here is the precise food regimen I adopted – whereas touring ceaselessly – to lose 22 pounds sustainably.

Here are another methods for wholesome consuming on the highway:

#1) Ask your resort for a mini-fridge

Fill the fridge with your individual nutritious snacks – simply make sure that they don’t cost you for taking out the opposite meals! Fruit, sliced veggies, and a few deli meat will offer you some sustenance till you’ll be able to order a correct meal.

Here is a publish with some ideas for healthy snacks you should purchase and retailer in your room.

#2) Travel with a cooler

If the resort can’t accommodate a mini-fridge, otherwise you’re on a highway journey, no drawback!

Bring a mini-cooler or cooler bag. If you utilize a bag, it’ll fold up for simple packing.

Is it bizarre to journey with a cooler? Sure. But we embrace weird around these parts.

We like the weird at Nerd Fitness if it makes you stay in shape. Skating dog optional.

#3) Bring non-perishable snacks with you

I’ve eaten almonds forgotten in a backpack, months later, and lived to inform the story.

Lots of dry meals like nuts and jerky received’t spoil anytime quickly, so retailer some in your journey bag. Munching some beef jerky is a significantly better thought than the pizza in the airport terminal. Here are some good almonds to buy, and right here’s some recommended beef jerky so that you can check out.

#4) Focus on protein and fiber

When selecting meals or snacks, make sure that the meals you choose are stuffed with protein and fiber.[1] This will assist maintain you full, so that you’re not tempted to eat the donuts ready for you at your work convention.

What are protein and fiber-rich meals? Hard-boiled eggs will retailer properly, and could be purchased at many comfort shops. That’s a superb protein supply. Deli meat, jerky, and nuts can even do the trick in your protein necessities.

Fiber-rich meals? Fruits and greens for the win. Always carry an apple with you.

#5) All will not be misplaced in case you order quick meals

There’s a standard perception amongst our coaching clients, that the second you step foot in a quick meals retailer, you misplaced. You made a horrible resolution by even strolling in. Might as properly order no matter, since you already failed.

This is 100% NOT true. What you order whereas out will make all of the distinction. For instance, I eat a rooster bowl from Chipotle nearly every single day. To the purpose that it’s bizarre.[2]

Why? Because it’s extra nutritious than something I’m going to make at lunchtime, given my schedule.

Remember, what you order is extra necessary than the place you order from.

Let’s dive into that final level a bit extra.

What Are Some Healthy Fast Food Options?

Can you eat healthy while traveling at fast food, like McDonald's?

Let’s define a whole day’s price of consuming, offered by a drive-thru window (we cowl this in our fast food article).

Most of those may also be discovered at your common airport terminal.


Location: Starbucks

  • Sous Vide Egg Bites, Bacon & Gruyere: A fantastic protein supply. Go forward and order some black espresso with it too.
    • Calories: 310
    • Protein: 19g
    • Net Carbs: 9g
    • Fat: 22g

Location: Dunkin’ Donuts

  • Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
    • Calories: 370
    • Protein: 16g
    • Net Carbs: 3g
    • Fat: 33g

#2) LUNCH:

Location: McDonald’s

  • Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette): It’s principally greens, grilled rooster and a bit bacon. No customization required. Your salad comes in underneath 400 energy.
    • Calories: 320
    • Protein: 42g
    • Net Carbs: 6g
    • Fat: 14g

Location: Subway

  • Oven Roasted Chicken: Grab it with lettuce, spinach, tomatoes, onion, inexperienced peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, be at liberty so as to add bacon and guacamole to extend your energy. Your diet data will appear to be this if ordered as above:
    • Calories: 490
    • Protein: 24g
    • Net Carbs: 11g
    • Fat: 35.5g


Location: Boston Market

  • Three-Piece Dark: Lot’s of protein, respectable fats, and no carbs.
    • Calories: 300
    • Protein: 37g
    • Net Carbs: 1g
    • Fat: 16g
  •  Green Beans: Keep it easy.
    • Calories: 90cals
    • Protein: 1g
    • Net Carbs: 4g
    • Fat: 5g
  • Fresh Steamed Vegetables: Following our “simple” technique.
    • Calories: 60
    • Protein: 2g
    • Net Carbs: 4g
    • Fat: 3.5g

Location: Chipotle

  • Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
    • Calories: 710
    • Protein: 34g
    • Net Carbs: 12
    • Fat: 51g

The above ought to assist offer you some concepts on what to order once you’re relying on quick meals.

Want some extra concepts? Check out our guide on healthy fast food.

How Do I Eat a Healthy Continental Breakfast?

What's a healthy breakfast for you to eat while you travel?

So your room comes with a free complimentary breakfast.

Might as properly make the most of it!

Pooh never passes up breakfast, especially when he travels.

Go forward and cargo up on these:

  1. Eggs. We talked about earlier to prioritize protein along with your meals. Just about each resort continental breakfast may have some eggs. The high quality is perhaps so-so, nonetheless. If they’ve some scorching sauce round, this may make nearly any scramble tolerable.
  2. Sausage. Continuing with our protein theme, if there may be sausage on the buffet, seize some. Granted, it’ll usually have some sugar in the type of maple syrup included. But we’re going with the very best we will right here.
  3. Bacon. We love bacon round these elements a lot, we wrote an entire post on it. The fats in bacon will assist maintain you full till you’re subsequent meal. Plus, if the eggs are crappy (the eggs will most likely be crappy), you’ll be able to combine in some bacon to carry up the tasty issue.
  4. Fruit. It can’t all be about meat. Go forward and seize some fruit in your plate. Apples are comparatively excessive in fiber, which is why they’re my go-to. Bananas even have respectable fiber, in addition to vitamin C, vitamin B6, and potassium. Are there berries out there? Grab some for his or her antioxidant potential (we speak all about berries and antioxidants in this article).
  5. Toast. I do know, I do know, we is perhaps attracting the Carb Police on us for this one. But you are able to do rather a lot worse at a breakfast buffet than a bit whole-wheat toast. If you set some eggs and bacon on it, you’ve gotten your self a reasonably respectable breakfast sandwich with some fiber to assist maintain you full.

Alright, prioritize the above in your plate. Plus, decrease:

  1. Juice. If I may offer you one single piece of food regimen recommendation, it could be this: strive to not drink your energy. There’s a whole lot of arguments on diets, however this recommendation is broadly accepted. An orange has loads of nutritional vitamins in it, plus a whole lot of fiber to assist stability out the sugar. OJ? Zero fiber, and it’s principally simply high-calorie sugar water at this level! Skip the juice and eat the entire fruit.
  2. Pancakes/Waffles. Don’t eat these, until you might be good at portion management! The high-calorie batter itself may have sugar in it, plus it’s designed to have extra sugar (maple syrup) poured on high. Stick to toast.
  3. Cereal. This breakfast meals is commonly packed stuffed with carbs, energy, and sugar. For instance, the third ingredient for Cheerios is “sugar.” And that’s Cheerios. Don’t even get me began on Fruit Loops or Frosted Flakes. Again, stick with toast.

The above recommendation ought to get you began on loading up correctly at a breakfast buffet.

How To Make Staying Fit A Priority on the Road

This LEGO is ready exercise, no matter where he travels to.

If you are attempting to get wholesome however have to journey ceaselessly, I need you to make train your fixed.

I don’t know in case you had been a Lost fan, however my favourite episode, “The Constant,” concerned a personality named Desmond who needed to discover the one “constant” in his life in order to remain sane.

Something Desmond may concentrate on as his thoughts traveled by time.

Desmond should have made exercise his "constant" when he traveled (through time).

You needed to be there.

I’ve traveled quite a bit over the years: sightseeing international locations, sleeping on buses, exploring temples, and visiting a brand new city seemingly each different day.

During all this chaos: train grew to become my fixed.

Steve always travels with rings, so he can do his training from any part of the world.

I knew that indisputably, regardless of the place I used to be or what I used to be doing, each different day I’d discover a strategy to work out – no excuses. I may need had so as to add in an additional day between exercises possibly a handful of occasions.

What I’m making an attempt to say is that this: if you’re severe about prioritizing your well being, even whereas touring, then begin treating train like YOUR fixed.

Make it a dependable, constant factor in your schedule, regardless of the place you might be in the world.

No matter what.

Sound tough? Start by asking your self the next:

“If I HAD to still get my workouts in, even if I am traveling or on vacation, how would I do it?”

Most solutions will likely be one thing like this:

  1. “If I had to work out, it would mean that I need to wake up SUPER early tomorrow morning to hit the gym before the conference starts.”
  2. “If I had to get my run in, it would mean I could only go for a 20 minute run instead of my normal 60-minute run.”
  3. “If I had to get my workout in, that would mean I need to actually PAY for a day pass at a real gym, because I know hotel gyms are crappy.”

This is a very powerful query you’ll be able to ask your self earlier than your journey: “How do I make this work for me?” 

Then, construction your setting and schedule to make it occur:

  1. Add it to your calendar.
  2. Set up a textual content reminder.
  3. Plan your schedule round it.
  4. Have your coach or buddy remind you.
  5. Research the closest health club or park.

Again, ask your self – what in case you HAD to work out, it doesn’t matter what. How would you get it performed? What would you’ll want to change?

And then do no matter you’ll be able to to make it your fixed.

How to Overcome Jet Lag (and different ideas)

This Merman wants to help you avoid jetlag.

We want to handle just a few ultimate factors: sleep, jet lag, and hydration.

All of those are going to affect your skill to comply with the recommendation above. 


When I’m sleep-deprived, I usually don’t have the vitality to train…when the fact is that train is commonly the factor that can give me vitality (foreshadowing).

Also, in case you’re missing shuteye, you’ll get hungrier.[3] When you’re sleep-deprived, your mind sends indicators for extra vitality, which implies extra energy. This is troublesome in case you’re making an attempt to carry out till you’ll be able to order a nutritious rooster salad.

Prioritize sleep.

Two good instruments to assist with this are earplugs and a watch masks. Some lodges have a manner of being vivid and noisy.

Is Cinderella suffering from jetlag?


Sleeping is perhaps powerful in case you’re coping with “jet lag.”

Jet lag is the phenomenon of touring from one time zone to a different, however nonetheless being caught in the previous time.

For instance, you fly from New York to London.

It was night time once you left New York. It is now morning in London. You could or could not have slept on the aircraft.

What time is it?

Your physique can have some severe hassle getting again on monitor, as a result of our circadian rhythms (our organic clock) are thrown off by the geographic change.

My answer: work out (click here for that section).

Studies have proven {that a} good sweat may help change your circadian rhythm, which could assist you to regulate to the native time.[4]

If you’re capable of, work out as quickly as you get settled to assist fight jet lag. I’ve personally discovered this to be tremendous useful in adjusting to the native time. 


Air journey dehydrates you.[5] The cabin’s air is environmentally managed, with decrease moisture than you discover right here on the bottom.

  • Humidity on the great quaint Earth: 30-60%
  • Moisture in a mean airplane: 10-20%

Yeah…that 10-20% is lower than the Sahara desert.

That’s fairly dry…

On high of that, the pressurization of the cabin itself causes you to expel H2O.

Something one thing, physics. Something one thing, much less water.

The low humidity and pressurized setting create an ideal state of affairs so that you can lose a number of water. 

And in case you’re dehydrated, it could possibly make you drained, which might return to that complete starvation and energy factor.

Drink water.

Above All Else, Preserve Momentum While Traveling!

No matter where you travel, keeping going like this man here.

Whatever you’re at present engaged on enhancing in your life, you’ll be able to proceed engaged on that whereas touring.

You solely fall off the wagon in case you resign your self to the truth that it’s unimaginable to remain match whereas touring!

Why not have the other mindset, and ask “How do I make this work for me?”

Batman is curious on how to stay in shape while traveling.

Millions of individuals handle to remain wholesome regardless of a busy journey schedule, and I need the identical for you.

Here are some ultimate ideas that can assist you whereas touring: 

  1. Travel day? Pack some wholesome snacks with you in your bag – apples and almonds are my go-to.
  2. Going out to dinner with co-workers? Find the restaurant on-line, scour the menu, and “pre-order your dinner” in your thoughts so what to order once you get there. Order the “meat + veggie + potato” possibility on the menu, and ask for double veggies as an alternative. Aim for one thing like steak ideas, or grilled rooster, salmon, and so on.
  3. Traveling with your loved ones? Let them know that you simply’re making a concerted effort to eat higher and that you simply’d like their assist.
  4. Going out with mates? Let’s say you’re going out with buddies, and you haven’t any selection however to eat fried foods and drinks tons of beer (I hate when that occurs). Compensate by being additional diligent on the times earlier than and after – no drive-thru meals, no late-night merchandising machine stops, no dangerous snacks whereas on the conference.

Pick your battles. Plan forward. Make consuming a precedence.

If you need any assist as you head out on the highway, I acquired you boo.

Here’s how Nerd Fitness may help you get in form whilst you journey:

#1) Our 1-on-1 Online Coaching Program: a training program for busy folks to assist them make higher meals decisions, keep accountable, and get more healthy, completely.

Lots of our purchasers journey full-time, and their coach is likely one of the few constants they’ve every single day.

You can schedule a free name with our staff so we will get to know you and see if our teaching program is best for you. Just click on on the picture beneath for extra particulars:

Your NF Coach can help you lose weight and get healthy!

#2) If you need a roadmap for getting in form on the highway, take a look at NF Journey. Our enjoyable habit-building app will assist you to train and eat higher, all whilst you construct your very personal superhero…regardless of the place on Earth you might be!


Try your free trial proper right here:

#3) Join The Rebellion! We have a free e mail e-newsletter that we ship out twice per week, stuffed with ideas and tips that can assist you get wholesome, get sturdy, and have enjoyable doing so. 

I’ll additionally ship you tons of free guides that you should use to begin leveling up your life too:

Alright, that’s about it for this information. Now, your flip:

Do you journey for work?

Do you upcoming trip this summer season?

What struggles do you’ve gotten whereas on the highway? What type of questions do you’ve gotten about staying in form and touring?

Leave a query in the feedback and I’ll assist in any manner that I can.



All photograph citations could be learn proper right here: Backpacker, Decathlon, Good Party, Newtonmas, Apples, Model Train DisplayCalifonia Dreamin, Angry Hulk, Dirt Bike.



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