Exercises to Stay Fit When Traveling

Finding the right time to exercise can seem even more difficult when you’re always traveling.  You can’t always count on the hotel gym (if there’s one) because they’re usually already closed by the time you’re done with your meetings and business presentations. Even if you have a gym membership like Gold’s Gym, you’d still have to check if they charge extra for other locations.

But it doesn’t mean you can’t workout when you’re out of town. Even if you don’t have access to any cardio equipment or weights, there are plenty of exercises that you can do in your hotel room. Some of these exercises may need a resistance band which you can easily pack in your luggage.

Upper Body Exercises

Upper body exercises strengthen the muscles in your shoulders, arms, back and core. Do 3 sets per exercise with 10 reps each.

Plank Shoulder Taps

  • Begin in a high plank position. Keep the knees and feet wide apart, and place both hands under your shoulders.
  • Engage your core and glutes. Lift your right hand off the ground and slowly move it to touch the opposite shoulder, without rotating your hips.
  • Put your right hand down, and lift your left hand to touch the right shoulder.
  • This is one rep.

Tricep Dips

  • Sit on a stable chair with both hands gripping the edge of the seat.
  • Keep both feet hip width apart, your heels should touch the ground.
  • Extend your legs.
  • Lift your body by pressing your palms to the chair and slide forward until your buttocks leave the edge of the seat.
  • Lower yourself with elbows are bent up to 90 degrees.
  • Return to the starting position with control.
  • This is one rep.

Resisted Push-Ups

  • Using a resistance band, place your right hand in a loop and wrap the band around your back. Place the left hand in another loop.
  • Kneel down and adjust the band on your upper back.
  • Go into a plank position with both hands firmly on the ground.
  • Lower your torso with control until your elbows are bent.
  • Return to plank position. This is one rep.

Lower Body Exercises

These exercises train the legs. Each set is 30 seconds on each side. Do 3 sets and you also have the option to increase the difficulty level with the help of a resistance band loop.


  • Stand tall with feet hip distance apart.
  • Take a step forward with the right leg, keeping the core engaged. Then move your weight forward so the heel touches the floor.
  • Lower your body slowly until your right thigh is parallel to the floor, keeping your back straight.
  • Lightly touch the floor with your left knee.
  • Push the body back up by pressing your right heel and return to starting position.
  • This is one rep.

Leg Extensions

  • Using your resistance band, place each foot into a desired loop.
  • With both feet hip-distance apart, put your weight onto your right leg.
  • Slowly raise and kick your left leg backwards.
  • Continue kicking for 30s without touching the floor.
  • Place the left foot back into starting position. Do the same thing with the other leg.
  • This is one rep.

Romanian Deadlift

  • Stand on the right leg and bend the knee slightly.
  • Keep both arms to the side. Then raise the left leg, hinging forward and raising the leg behind you.
  • Keep your body straight and straighten your left leg.
  • When the torso and leg are parallel to the floor, bring both arms to the side and hold this position for 30seconds.
  • Return to original position and do the same thing to the other leg.

Here’s the correct way to do a Romanian Deadlift:

You’ve been working hard in order to meet your fitness goals. It doesn’t make sense to put it all on hold because you’re traveling. With just your bodyweight and a resistance band, you can still make exercise part of your routine no matter where you go.

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