Staying Fit While Traveling: My Go-To Workouts + Tips

Stay active on the go with my favorite Sculpt Society exercises, simple bodyweight routines, and hotel gym circuits to keep you feeling strong while traveling.

Hello friends!

How are you? I hope you have a nice morning. We’re off on a little adventure: we’re heading to New York City! New York is one of my favorite places in the world, and I’m so excited for some of the Broadway shows, the shopping, and all the food and sightseeing. If you have any NYC tips or new favorites, please send them my way! The last time I was there it was a girls trip with Liv.

If you’ve been here a while, you know how much I love a good travel adventure. Whether it’s a family road trip or a long trip abroad, I always feel better when I stick to some sort of movement routine while away from home.

But let’s be real: staying active while traveling can be difficult. Time zones, busy schedules, limited equipment, and the desire to relax can make it easy to skip workouts altogether. (And sometimes I skip workouts while I travel.)

Over the years — between family trips, girls’ weekends, and extended vacations — I’ve learned that you don’t need a fancy setup or hours at the gym to feel strong and energized while you’re out on the town. Today, I wanted to talk about my travel workouts, how I fit them into trips without taking over, and mental tips that make on-the-go fitness feel doable and fun.

Staying fit while traveling: my favorite exercises + tips

Why I make fitness a priority when traveling

When I move my body on vacation or while traveling for work, I notice:

My energy stays higher

I feel less bloated

I can enjoy all the great food without feeling sluggish

It helps me sleep better and manage stress, which is always appreciated

Most importantly, it’s not about “burning” meals or forcing myself to do something I don’t want to do. I usually look forward to moving my body every day (which is one way I maintain my sanity to some extent). For me, it’s about maintaining my routine, supporting my mental health, and feeling happy so I can enjoy every moment of the trip.

My favorite exercises while traveling

Here are our top three ways to get on the road—all tried and tested and easy to customize to your schedule and location.

1. Sculpt Society workout app

If you’ve followed me for a while, you know that I love The Sculpt Society.

It’s my go-to for travel because:

The workout duration ranges from 10 to 45 minutes, which is perfect for quick movement sessions and I can adjust it depending on the amount of time I have.

Doesn’t need a lot of equipment (many exercises can be done using body weight, but sometimes I’ll use 3-pound weights or ankle weight)

It combines cardio, strength, and Pilates/barre-inspired moves, keeping things fun.

The energy is upbeat, which always boosts my mood, even in a hotel room.

The coaches are very good. Excellent fitness trainers are too much for me; TSS coaches have great natural energy and formal cues.

I usually opt for a 30-minute sculpting session in the morning or a quick cardio workout before dinner if I’m sitting most of the day.

My full review of Sculpt Society is here and my link gets you a free month here.

2. Simple body weight exercises

When you’re short on time or can’t get to the gym, bodyweight exercises are a game changer.

Here’s a favorite 15-minute full-body circuit you can do anywhere — a hotel room, an Airbnb, or even a park:

10 Air squats

10 push-ups (modify on your knees or recline on a chair/bed if necessary)

10 walking lunges for each leg

20 bicycle crunches

20 glute bridges

Plank 30 seconds

Repeat for 3-4 rounds with minimal rest.

This routine affects all major muscle groups, keeps your heart rate up, and doesn’t require a single piece of equipment.

3. Hotel speed gym circuit

If your hotel has a small gym, I like to keep things simple but effective with this mix of strength and cardio.

Power circle:

Do 3 rounds of:

10 squats (goblet squat with dumbbells if available)

10 deadlifts (dumbbell or barbell if available)

10 curved rows

10 bench press

10 steps on the bench for each leg

12 hip raise exercises

Plank 30 seconds

Cardio Blitz:

Hill walking exercise:

Start with a 2% incline and warm up at an easy pace.

Increase the incline by 2% every two minutes until you reach 10%.

Hold 10% for 2 minutes.

Reduce the speed again to 2% and then pace for 1 minute.

Cool for 2-3 minutes on a flat or low slope.

This combination gets your heart rate up, challenges your muscles, and leaves you feeling strong without spending an hour in the gym.

Tips for staying steady on the road

Planning for the future: I usually decide before the trip which days I will exercise. A little planning goes a long way. I also have zero expectations. If he succeeds, that’s great; If not, that’s okay too.

Pack the essentials: I always throw a resistance band loop, a refillable water bottle, and my sneakers in my bag.

Make it fun: Choose exercises you enjoy — like cardio dancing in your hotel room, hiking, or walking on the beach — anything that gets you moving is important.

Hydration and comfort: Traveling can be stressful and draining. Staying hydrated and prioritizing sleep will make workouts easier.

With a little exercise and a flexible mindset, you can maintain your energy, support your health, and go home feeling great.

Whether you’re using Sculpt Society, lifting weights, or doing a quick workout at the hotel gym, remember that something is always better than nothing. Movement is a gift to yourself; Even on vacation. Exploring and walking with a delicious meal or shopping bag in hand also counts as movement.

Do you like to exercise while traveling or do you prefer complete comfort during your travels? I’d love to hear your approach in the comments!
xo

Jenna