How to Stay Fit While Traveling

Amy Joshu
January 16, 2024

Working in the fitness industry, you see the same patterns over and over every year. 

When January arrives, the gym is packed with motivated individuals who are hitting it hard for those New Years Resolutions. Then February arrives, these same individuals begin to lose sight of their goals because they are either overwhelmed, unsuccessful, or too busy to maintain the unrealistic schedule they have created for themselves. 

Then spring arrives and panic sets in! Summer is around the corner! OMG! Vacations start in a few short weeks and we are preparing to travel to warmer, much less clothed areas of the world.


This is the time of year as a personal trainer my schedule becomes packed with people looking to get that beach ready body. They spend all this time getting healthy and fit so they can feel confident in that “oh so tiny bikini or speedo”, only to throw it away with the unhealthy and lazy habits that vacation brings. 

Lets be real, people use vacation as an excuse to throw that hard work out the window, just for a week of indulgence. 

Sure! Maybe you deserve that week of indulgence! But before you throw it all out the window with every cultural indulgence that goes along with being in a new place, think about this…

The average weight gain for a two-week vacation is 8 lbs.! EIGHT POUNDS!

Do you know how long it would take you to burn off EIGHT POUNDS in the gym!?

47 HOURS! 47 HOURS of your life in the gym!

Do you want to go for a 47 hour run? I sure don’t!

I am not here to tell you not to enjoy yourself while on vacation, because you should absolutely take part in full experience! You’re in a new place and that means immersing yourself in food and culture, but there are ways to enjoy and still stay fit and active.

And if you are reading this thinking, that is not me. I stay active, even while on vacation. Keep reading. I am going to share with you a simple, effective workout circuit that you can do in as much time as you have.


Realistically, traveling is a fantastic way to work on your health and fitness goals. 

First, you will be far less sedentary than at home, especially if you work in an office (unless you are a crazy badass construction worker who plans on laying on the beach all day barely moving, you may be the exception). 

Second, you are more than likely going to be in beautiful weather, often better than at home (especially if you are like me escaping Portland right now, can spring just get here?!) and you will have more free time to enjoy the warm climate.

Once you have arrived at your vacation spot, there are tons of easy ways to sneak in activity. Walk to the nearest attraction instead of driving, rent bikes, swim, hike, or dance! All of these keep you up and moving.

And remember you don’t have to go ALL the time. Fill your daily itinerary with active, fun, and relaxing activities!


If you are someone who wants more intentional movement (an actual workout), I've got ya covered. Check this out...

Quick & Easy 5-Minute Hotel Circuit

The purpose of this circuit is to recruit as many muscles as possible, so you can burn the maximum amount of calories with the least amount of time possible. After all, the goal is to get back to your vacation, right?

Every exercise was chosen because of the many layers they have for options or challenges. These can also be performed without any equipment! 

However if you pack resistance bands or hip circles (my travel go-tos) then you can add a challenge to the exercises. I love that they are portable and take up little space or weight in my suitcase. This girl needs room, and NOT for dumbbells and yoga balls!

Complete each exercise in the circuit for 1 MINUTE for as many rounds as you have time for.
Try to get in at least THREE – then, you are ready to adventure!

1. Squat to Press

If you want to use weights, grab water bottles or your travel pack and press overhead!

2. Pushups

Option: Take the pushup to your knees or place your hands on a couch or bed

Challenge: Turn the pushups into a close grip tricep pushup or place your feet on bed or couch for a more intense angle

3. Tricep Dip with Leg Raise

Complete 30 seconds with one leg up and then alternate sides

4. Jumping Jacks, Burpees, Side Steps

Choose one cardio-based movement, depending on your level of fitness. The goal here is to elevate your heart rate!

5. Plank

Option: Place hands on a couch or bed or take the plank to your knees. 

Challenge: High to low plank to get shoulders involved, alternating leg lifts to activate glutes or plank jacks for a more metabolic movement.

See how easy and painless travel fitness can be? Experiencing a new place should rejuvenate you, not create more work for you when your back!  

Ditch the excuses and come back from your vacations still feeling fit and fabulous, not bloated and sluggish!

Amy Joshu
Hi there! My name is Amy. Fitness & health are not only my personal passions, but have been the driving force behind my career. For over ten years, I have been a personal trainer, nutrition coach and more recently a yoga instructor to some of the strongest, most remarkable people. To say I love what I do would be an understatement. When I am not working to change lives within my career, I enjoy being very active myself. I am a thinker and a dreamer! I love so many things and love them hard! If you want to gain insight into the my life and what I have learned about self-love, balance, health, wellness and compassion, check out my personal blog… www.totesamy.com. To learn more about what I do to change lives through health, wellness and fitness…visit www.fueledbyhellabella.com.


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