Travel Fitness: 11 Best Ways to Stay in Shape on Vacation

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ARE YOU TRAVELING AND WONDERING HOW TO STAY FIT ON VACATION?

It took me awhile to “fall in love” with movement and taking care of my body. However, years later after becoming a group fitness instructor, I’m that friend who is known for regularly exercising…including when I travel!

Staying fit while traveling doesn’t have to be a challenge.

Heidi, the author, on a pink yoga mat on a dock by the water doing a balance pose

With a few smart strategies, you can seamlessly incorporate movement into your adventures, making fitness part of the journey—not a chore.

Whether you’re trekking across cities or lounging by the beach, these practical tips will keep you feeling your best on the road.

PLAN YOUR TRIP WITH MY FAVORITE RESOURCES:

➡Best accommodation site: Booking.com
➡Book day tours here: Viator.com
➡Purchase travel insurance here: SafetyWing
➡Save hundreds on flights: Beginner credit card hacking

Travel Fitness

MY OVERALL APPROACH TO STAYING FIT WHILE TRAVELING IS TWO-FOLD:

Pink and purple mountains with the following text: Find fitness activities that align with your destination and develop solid strategies for intentional exercise while traveling.

If you’re doing a hiking, walking, or kayaking tour to be active – great! This allows you to explore your destination while being physically active.

However, you might be inclined to want to include “intentional exercise” into your schedule. Sometimes exercise is just exercise.

Let’s talk more about what these two elements can look like while you’re globetrotting around the world.

My Top 11 Tips for Staying in Shape while Traveling

Staying in shape on the road doesn’t have to feel like a chore. In fact, you can make staying fit part of your active travel experience package.

Whether you’re exploring a new city or relaxing in nature, these simple yet effective strategies will keep you active without taking away from the adventure.

Disclaimer: ~~Don’t try these at home.~~ Please, also try these at home!

#1: Pack your Bags with Fitness in Mind

Consider the outfits that you pack and have at least one reliable workout set of clothing you’ll feel motivated to wear.

Bring any fitness gear you that you might need (like a lightweight resistance band). There are TONS of options on how to travel with compact workout equipment to help you stay in shape.

Remember: When you plan ahead, you’re already halfway to success

Sunrise in Florence, Italy. There is a bridge in a yellow glow and a waterway with a pedestrian path. — Packed my running shoes for this sunrise run in Florence, Italy

#2: Walk to Explore

Skip taxis and public transit when possible. Walking not only keeps you moving but lets you experience more of your destination’s charm.

Take a coffee to go and enjoy exploring and wandering the streets like a local. There’s a reason they call it “wanderlust,” right?

FUN FACT: Walking is now one of my favorite physical activities because it is very accessible and can be used as a mode of (FREE) transportation.

#3: Have a Travel-Friendly Workout Routine

Bring resistance bands or download apps with quick bodyweight workouts.

Use your go-to favorite Youtube workout videos. The Internet is an endless resource fitness classes for yoga, HIIT cardio, and workouts with zero equipment needed.

You can stay in shape with a routine requiring very little space. Even a 15 minute workout can make a difference while you travel.

Feet on a purple yoga mat with a pink yoga block. There is an iPad in front of the yoga mat showing a yoga class. There is a black fluffy — Streaming a yoga workout online

#4: Turn Sightseeing into Exercise

Plan activities like biking or kayaking. Opt for active ways to experience the local landscape instead of passive tours (like sitting on a bus).

You can find a myriad of guided experiences and tours for your destination including physical activity. If there’s an option to do that type of experience unguided, determine your budget and comfort level.

I personally kayaked in the canals of Stockholm by myself since I have done kayaking many times. It was a great way to move a little, take in the sights from the water, save money, and schedule it when it when it was convenient for me.

Find inspiration from my go to spots for finding guided tours:
—Airbnb Experiences
—GetYourGuide
—Viator.com

THRIFTY TRAVEL HACK: Make sure to book through your travel credit card shopping portal and/or activate Rakuten.com or TopCashback for additional cashback!

Heidi in a life jacket wearing sunglasses in a yellow kayak paddling through a waterway in Stokholm, Sweden. — Renting a kayak in Stokholm, Sweden

#5: Stay Active at the Airport

Walk around the terminal during layovers instead of sitting. Bonus points for choosing stairs over escalators!

Take advantage of time gaps: Stretch during long train rides or flights to improve circulation.

You might feel insecure that people are staring at you, but remember you can do anything at an airport (sleep on the ground or sip a martini at 10am – it’s a judgement-free zone).

FUN FACT: I personally went viral on TikTok for exercising at the airport. Most people commented that they were impressed at my motivation for exercise!

#6: Find a Gym

Other countries have gyms, too, you know?

Getting access to specific equipment for cardio and weightlifting training is incredibly beneficial as it can allow you to train in distinctive ways.

Many local gyms offer day passes and you can find them on TrainAway, through a Google search, or even walking around and spotting them.

If you’re in the area for longer, it might be more economical to choose a pass for a week or month. And hey, sometimes you’ll find a gym with a FREE day pass!

Heidi (the author of the blog) sitting on an exercise bench in a gym facility. She's holding her phone up to take a photo against the wall of mirrors and there are the words at the bottom of the photo saying "lift, rest, repeat" — Heavy lifting session at a local gym in Sofia, Bulgaria

#7: Join a Group Fitness Class

If you love group fitness classes at home, why not take one abroad at a local gym?

Don’t let the language barrier be a “barrier.” You’ll pick up more than you think.

I’d recommend showing up early and telling the instructor you don’t speak the language.

Trying yoga, martial arts, or dance classes offers both a workout and a cultural experience.

Three female athletes in sports bra and exercise leggings linked arm-in-arm smiling at the camera. These three individuals are all fitness instructor friends who just finished teaching a class together in Sofia, Bulgaria. — Les Mills fitness instructor friends in Sofia, Bulgaria

#7: Book Accommodations With Fitness Perks

Choose hotels or Airbnbs that offer fitness amenities like gyms, pools, or yoga mats to keep your routine intact.

Platforms like Booking.com and Airbnb often allow you to filter for properties with these perks, making it easier to find accommodations that support your fitness goals.

Additionally, consider looking for wellness-focused hotels or resorts that offer on-site fitness classes or access to outdoor activities. Many hostels also offer free walking tours!

For other types of accommodations: When I did my first Trusted HouseSitters stay, I was extra excited about that experience since the description indicated I could utilize their personal dumbbells and yoga mat.

CLICK HERE for 25% off your Trusted HouseSitters membership

Housesitting in Southampton, UK watching two cats and having access to a garden and fitness equipment

#8: Plan your trip around a cool, physical feat

Do you have any bucket list activities that might whisk you away to specific destinations around the world?

This might even be the highlight or the impetus for your trip!

Want to do a yoga retreat, hike the Inca Trail, or train for a marathon?

The main reason I traveled to Albania was for my solo multi-day hike on the Peaks of the Balkans trail. I hiked through THREE countries in a beautiful, remote landscape that looked like Switzerland, but half the price.

What might be on your “fitness bucket list” ??

Heidi (the author) sitting on a large rock in a tank top and shorts, laughing. Machu Picchu is behind her in the distance. — Machu Picchu, Peru

#9: Eat Mindfully

Staying in shape is not all about exercise. Nutrition is often considered to be more than half of the “battle.”

Be mindful about how you indulge in local food but balance with nutritious choices. Stick to regular meal times and avoid over-snacking.

Here are some more tips on healthy snacks to consider whether it be for your long travel days or while you’re on location doing some sightseeing.

#10: Join Free Walking Tours

Many cities offer free or tip-based walking tours that give you insight into local history while keeping you on your feet.

Filter the options by date, time, and language. Read the reviews and reserve your spot!

My favorite spots for finding walking tours are:
—GuruWalk
—TakeWalks

You can also find local free walking tours by searching on Google.

#11: Try a new activity

Get inspired by the physical activities available at your destination! When I traveled to Banff for the hiking and beautiful lakes (of course), I tried Via Ferrata for the first time.

Ever ridden an ATV? Gone snorkeling or horseback riding? Tried pole dancing classes?

If you see a special opportunity, it might be a challenge, but it might bring upon a new hobby or give you at least a good story.

Heidi (the author) in a pole dancing class. There is a pole with Heidi on it front and center in the photo. Heidi is holding a pose on the pole with the top leg bent, wrapped around the pole, the bottom leg extended, the top arm grabbing the pole above the top leg, the bottom arm grabbing the pole beneath the bottom leg, and Heidi holding her torso out and away from the pole. This is called "dancers pose" on the pole. — Beginners pole dancing class in Bulgaria – after 2 months of practice

FAQ’s

Still worried about losing progress or gaining weight while traveling?

How can I build muscle while traveling?

Focus on bodyweight exercises, resistance band training, or local gym visits. Add protein-rich foods and prioritize rest to help with recovery and strength-building.

If you’re really invested in keeping up with your strength gains, review my weightlifting while traveling guide.

Consider bringing some supplements with you like protein powder. Depending on travels, you may not want to bring a large quantity and you may have a more difficult time finding a supplement store at your destination. Check out my ultimate workout supplement travel guide.

Three containers sitting on a couch with black pillows behind. The left container is Orgain Organic Protein powder vanilla. The middle container i Orgain collagen peptides. And the right container is C4 cellucor pre-workout. — My go to protein powder, collagen, and pre-workout

How do I stay in shape without access to a gym?

Use outdoor spaces for walks, runs, or workouts. Look for accommodations with enough space for exercises like yoga or bodyweight routines.

In essence, be flexible and resourceful.

Will I lose fitness progress on vacation?

A short break won’t drastically impact fitness. Stay active with simple routines and focus on enjoying your trip. Balance indulgence with movement. Prioritize your protein goal.

If you’re traveling long-term, it’s worthwhile to build up these healthy habits.

How can I stay lean while indulging in local cuisine?

Practice moderation and mindful eating: enjoy local treats in smaller portions and balance indulgences with healthy meals.

If you have access to a kitchen, cook your own meals when possible. You still get to enjoy the experience of a local grocery store with unique food items.

Heidi (the author) wearing a pink tank top, smiling, and holding a chimney cake (like a churro with chocolate stuffed in the center and some toppings) — When in Budapest…try the famous chimney cakes!

How do I manage my fitness routine on longer trips?

Treat travel like a lifestyle: plan workouts, integrate movement into your day, and focus on balance rather than perfection.

Play around with the different tips above and find out what you genuinely enjoy. If you enjoy the physical activity and workouts, then it’s more likely to “stick” as a habit.

What are easy ways to be active during sightseeing?

Opt for walking tours, rent bikes, or hike local trails. Exploring on foot is great for fitness and immersing in the culture.

How can I make workouts fun while traveling?

Try activities unique to your destination, like paddleboarding, Via Ferrata, or group dance classes.

Embrace the playful novelty and sidestep any expectations of perfection.

What’s the easiest way to stay motivated on vacation?

Set small, achievable goals, like 10 minutes of movement daily. Reward yourself with relaxing or indulgent moments after being active.

Don’t put pressure on yourself and don’t view adding in fitness as “losing” vacation time. Make staying in shape a part of your travel experience.

Final Thoughts

Here’s the Rundown: Staying in shape while traveling is definitely not easy, but it IS attainable. Fitness can also help you enjoy your travels and explore your destination!

First and foremost, make a plan. Pack your workout clothes and find an active tour or experience.

Use your resources and find workouts that require little space and workout equipment. Or…just hit the gym!

Manage healthy eating habits by indulging in moderation.

When in doubt, do a short workout such as a walk or quick stretch. Remember, any and all movement counts.

Heidi (the author) holding a warrior 2 pose on a dimly light balcony. There is a hazy volcano/mountain in the distance across the lake. — Morning yoga on my hotel’s dining balcony in Lake Atitlan, Guatemala

Ready to explore more ways to stay fit and healthy on your travels or plan epic adventures across the globe? Here are some ideas…

✴️The Best Portable Workout Equipment for Staying Fit while Traveling
✴️Weightlifting While Traveling: Your Complete Guide to Maintaining Strength Anywhere
✴️Best Healthy Snacks For Airports And Plane Trips (DIY + Packaged!)

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