Sticking to your fitness goals is a challenge even when you’re at home with access to your own equipment, a regular routine, and workout clothes. So, how can you stick to your workout routine when you’re traveling, especially if you’ll be gone for a couple weeks or more? Whether you travel to big cities across the world on business, or you simply travel for pleasure with your family, you can take your workouts on the road with these seven tips.

  1. Plan Out Your Workouts with the Rest of Your Itinerary

If staying on top of your fitness goals while you travel is important to you, you need to make it a priority. Planning out your workouts along with the rest of your itinerary ensures that you have time for exercise, no matter what. Look carefully at your schedule for each day. If you’re traveling for work, mark off time to hit the gym when you won’t be in meetings. If you’re traveling with family, let them know when you plan to work out so they can plan their activities accordingly. That way, you’ll have no excuses when the time comes.

  1. Allow Time for Recovery

Traveling is an exciting adventure, but you’re bound to experience a little jet lag and maybe even some muscle soreness and joint pain, especially if you put in a hard workout. Sleeping in a strange place, taking a long flight, or sitting all day in business meetings is bound to take a toll. Consider getting an IV drip to hydrate your body and help it recover more quickly. It will give you an instant boost of energy, take away any lingering soreness from an especially hard work out, or relieve the stiffness from a long flight.

  1. Pack for Success

In order to stick to your workout plans, you will need to pack accordingly. Be sure to put a pair of sneakers in your suitcase along with your dress shoes and bring along your cutest workout clothes to help you get in the mood. If you want to work out right in your hotel room, consider bringing along a set of resistance bands. They’re lightweight, versatile, and don’t take up much space. Seeing your workout gear when you unpack your suitcase will be a subtle reminder and encourage you to follow your plan to exercise while you travel.

  1. Scope out the Hotel Gym and Fitness Classes in the Area

Many hotels have fully equipped, state of the art gyms these days, so be sure to take advantage of it. Or, if you want to spice things up a little bit, try exploring different fitness classes in the area. Maybe you could try a new type of yoga or a cycle class. Whatever you choose, it will be fun to mix things up a little bit.

  1. You Don’t Have to Have Gear to Get in a Good Workout

There are lots of ways to get in a good workout right in your hotel room, no gear required! There are tons of workout streaming services that will allow you to stream your favorite workout right to your room. Just search for yoga, HIIT, kickboxing, strength training… whatever you prefer. Your own bodyweight can provide the resistance you need without dumbbells or gym equipment. And don’t forget, walking or jogging is a great way to see the city and get your workout in at the same time.

  1. Follow the Two-Day Rule

Following the two-day rule will ensure that you stay on track with your fitness goals. Make it a point to never go for more than two days in a row between workouts. It’s a great way to stay accountable, even when you’re on the road. If you slack off on your workouts while you’re on vacation, it will be that much harder to get back into the routine of things once you get back home.

  1. Bring Your Fitness Tracker

Don’t leave home without your fitness tracker. Having it with you on vacation will make it obvious when you don’t get your 10,000 steps per day in. Your fitness tracker will remind you to keep moving while you’re on vacation and keep you from becoming too sedentary. Get out and explore the city! It’s a great way to get those steps in.

  1. Try Not to Overindulge

No matter how good you are about working out while you’re on vacation, you will still need to be careful not to overindulge, or all your hard work will be for nothing. Keep some healthy snacks in your bag, so you’re not tempted to stop off for junk food while you see the sights. If there’s a mini fridge and microwave in your room, stock up with healthy food like hard boiled eggs, yogurt, and oatmeal. Of course, eating out is just a part of traveling but try to make healthy choices whenever possible. You can still try all those exotic, local dishes, just keep your portions small. And don’t forget, alcohol is the enemy when it comes to health and fitness, so try not to overindulge. A drink or two is ok but go for a low-carb, low-calorie beverage.

  1. Walk Whenever Possible

Whenever possible, walk to your destination instead of catching a ride with Uber or calling a cab. Walking will burn off some calories and save you some money, too. It’s a great way to sneak in a workout that you may not otherwise have time for.

  1. Take an Active Vacation

You won’t have to make time to work out if your vacation is an active one, to begin with! Have you considered taking a backpacking adventure? How about rock climbing or mountain biking? Or, skiing… the possibilities are truly endless!

Don’t feel like you have to sacrifice your fitness goals just because you’re on the road! Use these seven tips to help you plan out your workouts, eating, and recovery for each day of your vacation, you’ll get home in even better shape than you were when you left!


Northern girl Laura is the epitome of a true entrepreneur. Laura’s spirit for adventure and passion for people blaze through House of Coco. She founded House of Coco in 2014 and has grown it in to an internationally recognised brand whilst having a lot of fun along the way. Travel is in her DNA and she is a true visionary and a global citizen.

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