How To Stay Active While Traveling (Without Ruining the Holiday)

Ever found yourself worrying about losing your fitness “gains” before going on holiday? Thinking that you need to work out twice as hard before the trip — not just to look good in holiday snaps, but because you won’t be able to exercise while away?

Well, you are not the only one. Humans are largely creatures of habit after all, so it’s perfectly normal to feel uneasy about breaking a daily routine. Although holidays are meant to provide a much-needed break from everyday life, they don’t have to mean stopping all physical activity.

In this article, I’ll go through some of my personal methods for staying fit while travelling. I’m well aware that most holidays already involve plenty of movement — walking around cities, snorkelling, dancing, and so on — but this article is aimed at those who want a little bit more.

Here are some of my practical tips for squeezing in a workout while travelling.

Choose Accommodation Strategically

This is a bit of a no-brainer really, but if you can choose accommodation with a gym inside, that already solves most of your problems. You can enjoy a morning workout followed by a buffet breakfast without even leaving the hotel.

Granted, most hotel gyms come with fairly basic equipment that probably hasn’t been renewed since the 90s. There’s also a high chance of slight disappointment when you finally walk in after seeing the photos online — those fish-eye camera lenses can do wonders.

Still, don’t let that discourage you. A treadmill, dumbbells, and a bench are often more than enough for maintenance work while travelling. Just remember that other fitness-minded hotel guests may have had the exact same idea, so don’t be surprised if you find yourself queueing for a bench in the most unlikely places.

Use Local Gyms

Kind of another obvious one, but why not use an actual gym if you can?

Not only will it give you a wider range of workout options, but it can also be a surprisingly fun way to experience local life — a bit like visiting a foreign grocery store to get an unfiltered glimpse into a destination’s daily rhythm.

Most gyms (at least in Europe) offer day passes. Unfortunately, I’ve seen some day-pass fees reach almost half the monthly membership price — especially at higher-end gyms. Because of that, I’d usually recommend targeting smaller independent gyms rather than large chains.

In my experience, smaller gyms are often much more relaxed. Some will let you train for free for a day, while others may offer a reasonable weekly rate depending on the length of your stay. A friendly word or two in the local language also goes a surprisingly long way here.

Alternatively, fitness subscription apps like ClassPass or Urban Sports Club offer multi-gym access across many cities worldwide. These apps usually include a range of gym classes and studios, although they often limit credits for first-time users.

They can definitely be the pricier option, but many offer attractive new-user deals or free trial periods that make them ideal for holidays. Just don’t forget to cancel afterwards — otherwise you may return home with an undesired holiday souvenir.

Minimalist Travel Fitness

This is where things can get a little more creative.

If going to a gym simply isn’t practical, you can always go back to basics and learn to train using body weight. This option is often unfairly snubbed by regular gym-goers (guilty of it myself), but when done properly it can be an excellent alternative to weights.

The important thing to remember is that the goal here is maintenance, not chasing new gains.

In fact, bodyweight training can sometimes be the better option even if local gyms are available, simply because it’s a much more efficient use of time. Chances are you don’t want to spend 2–3 hours of valuable holiday time travelling to a gym and figuring out an unfamiliar setup. Or maybe you do — no judgement here.

A quick hotel-room workout can easily get your heart rate into Zone 3 or 4 without requiring any equipment at all. There’s also been an explosion of bodyweight exercise content on YouTube since the pandemic, so finding a routine that works for you is easier than ever.

Resistance Bands and Jump Ropes

You can take hotel-room workouts to the next level with a few minimalist training tools such as resistance bands or a jump rope (personal favourite).

These items weigh almost nothing, making them perfect for strict carry-on travellers, while still adding a surprising amount of value to your workouts.

Calisthenics Parks

If you happen to be staying somewhere with easy access to a park, why not add calisthenics to the mix?

Not only is calisthenics a fantastic outdoor exercise option to have in your fitness repertoire, but it can also be a surprisingly good way to meet like-minded locals while travelling.

Granted, it can feel slightly intimidating if you’ve never tried it before, but trust me — most of that pressure is self-inflicted. No one is expecting you to do a human flag the moment you show up. A few pull-ups, push-ups, and dips are more than enough to maintain fitness while abroad.

Calisthenics Parks maintains a global directory with more than 25,000 calisthenics spots worldwide. Alternatively, a simple Google Maps search in the local language can uncover plenty of hidden gems (“calistenia” works well in Spanish-speaking countries, for example).

Running

Running is another excellent low-gear option.

Even though runners nowadays seem to equip themselves with an ever-growing amount of tech gear, technically speaking all you really need is a decent pair of running shoes. Even that may be optional for the barefoot runners out there.

Genuinely, I cannot think of a better way to discover a city than going for a sunrise run. There is something magical about it.

Not only does running help offset some of the holiday breakfast buffet calories, but it also gives you the chance to mentally bookmark cafés, bakeries, and restaurants for later.

Apps like Strava and Garmin Connect make it easy to discover popular local running routes and generate safe routes for your preferred distance.

Packing

No need to overthink this one.

Bring a comfortable pair of multi-purpose shoes and a few loose-fitting workout clothes. Ideally, you’ll want to minimise the number of shoes you pack since they take up a disproportionate amount of luggage space.

Sports shorts with built-in liners can be especially useful since many double as swimwear, which makes spontaneous post-workout swims much easier.

The key is to pack as much quick-drying clothing as possible.

One practical tip I now religiously follow is going straight from a workout into the shower with my workout clothes still on, then properly wringing them out afterwards and hanging them to dry. Trust me on this one.

Freeze Your Gym Membership

If you are travelling for several weeks or longer, it may be worth asking your home gym whether they allow temporary membership freezes. Many gyms offer this option, especially for extended travel periods.

Recap

Holidays will inevitably disrupt our normal fitness routines and diets — no complaints about the latter though.

Still, there’s absolutely no shame in wanting to prioritise fitness while travelling. There are far more ways to stay active abroad than most people initially realise, and usually all it takes is a little flexibility, creativity, and willingness to improvise.

At the same time, it’s important not to obsess over maintaining the perfect routine. The goal is not to over-optimise every aspect of the holiday.

Travel presents a rare opportunity to step away from our heavily optimised, productivity-anxiety-driven daily lives after all. Missing a few workouts or adapting your routine temporarily is not going to erase years of hard-earned fitness gains.