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5 Travel Workouts to Keep You Fit On the Go

Whether you're on a business trip or visiting family, these five workouts will keep your gains in tact..

You might be out of town for a business event or to visit your family for the first time in who knows how long. Or, you might be out on an actual vacation. Whatever your reason for being off somewhere that’s not your regular gym, it’s easy to fall into the “will I lose all my gains?” despair. But the reality is actually to the contrary: Taking time away from the barbell allows you to recover and reveal your true strength (fatigue masks fitness, after all). So your travel workout program may be a good thing for your heavy lifting , after all.

Let’s face it: your diet isn’t going to be perfect while traveling, and neither will your sleep schedule — let alone the amount of time you actually have to devote to your workout while so much else is going on. So performing short, intense training sessions while on the road will help you maintain what you’ve worked so hard to build and keep up the momentum that you need to continue moving forward with your regularly scheduled  programming .

Below, we outline five workouts to try, broken up by training goal. Of course, mobility-focused workouts will have positive crossover effects on your strength training. And sessions that are geared toward making you stronger will help you build muscle . There’s a lot of overlap in these travel workout categories, but if you’re trying to reach one goal above others efficiently, read on to learn which ones to pick and which moves to emphasize.

Travel Workouts

Travel workout for muscle gain, travel workout for conditioning, travel workout for strength, travel workout for mobility, travel workout for fat loss.

To gain or maintain muscle without equipment on the road, try to minimize your rest periods and complete these sets with 45 seconds between each set and two to three minutes between each of the three circuits. You’ll alternate between lower and upper body movements to give your specific muscle groups a break while making sure your body is still working hard overall. 

Three rounds of:

• Bodyweight Squat — 50 reps
• 1.5-Rep Push-Up — 15 reps
• Lateral Lunge  — 25 reps (each side)
• 1.5-Rep Triceps Push-Up — 15 reps
• 1.5-Rep Split Squat — 20 reps (each side)

You’ll notice a fair amount of 1.5-reps , which are when you complete a full rep, then half a rep, and counting those combined as a single rep). One-and-a-half reps increase your time under tension and maximize the mind-muscle connection — a perfect storm for building muscle — while keeping your volume high to compensate for your lack of external loading.

You don’t need access to a sled — or even a kettlebell or jump rope (although those are great if you can travel with it) — to get a solid conditioning workout while you’re traveling. Here, you’ll want to time yourself each day you do this workout and stack your results against each other so you can track your progress. The goal is to rest only as needed.

• 10 burpees with push-up
• 20 mountain climbers (per leg)
• 9 burpees with push-up
• 18 mountain climbers (per leg)
• push-up burpees with push-up
• 16 mountain climbers (per leg)
• 7 burpees with push-up
• 14 mountain climbers (per leg)
• 6 burpees with push-up
• 12 mountain climbers (per leg)
• 5 burpees with push-up
• 10 mountain climbers (per leg)
• 4 burpees with push-up
• 8 mountain climbers (per leg)
• 3 burpees with push-up
• 6 mountain climbers (per leg)
• 2 burpees with push-up
• 4 mountain climbers (per leg)
• 1 burpee with push-up
• 2 mountain climbers (per leg)

By the end of this session, you’ll have completed 55 burpees — which will include 55 push-ups — and 110 mountain climbers per leg. If that’s not enough for you, feel free to bump it up to two rounds: just make sure you’re keeping track of your time to completion.

To stay strong on the road, you’ll want to prioritize taking full-body movements to failure — repeatedly. To accomplish this, you’ll start by performing as many quality reps of the exercise as you can in one go.

For example, if you can bang out 26 crisp diamond push-ups at once before reaching failure, do it. Then your task will be to rest as little as possible to perform 26 more diamond push-ups. For example, you might be able to hit 14 reps on your second set; then eight, and then four, which will give you 26. In total, you’ll have performed 52 reps in as little time as possible — a strength builder both physically and mentally.

With exercises that require a static hold — like bodyweight pause squats and planks — time how long you can hold each position before failing, then rest as little as possible as you try to accumulate the same number of seconds in the position (count your seconds like reps, above).

To Repeated Failure:

• Diamond Push-Up
• Bodyweight Pause Squat
• Pike Push-Up
• Side Plank (left)
• Side Plank (right)
• Wide Push-Up

While you’ll want to rest as little as possible between your sets of each exercise, rest as long as you need to between the different exercises. In other words, after completing your diamond push-ups, rest as long as you need to before getting started on your bodyweight pause squat.

Aim to increase the number of quality reps you can start with — it’ll give you something exciting to strive for and a way to track your strength and progress without weights.

Improving your mobility will improve your lifting — it’s as simple as that. For this travel mobility workout, you’ll do moves that you’re familiar with in the gym, sans the weights, and concentrate on strengthening and extending the end ranges of motion.

Four Rounds Of:

• World’s Greatest Stretch  — 6 reps (each side)
• Single-Leg RDL  — 10 reps (each side)
• Scapular Push-Up — 15 reps
• Frog Stretch — 15 reps
• Single-Leg Glute Bridge  — 15 reps (each side)
• Back-to-Wall Shoulder Flexion — 15 reps
• Crab Reach — 10 reps (each side)

Ensure every rep is completed with intention, under extremely slow control — and don’t forget to breathe fully through each rep.

One of your goals might be body recomposition , and there are plenty of workouts you can do on the road to help you out. If you’re looking to decrease your body fat percentage , you’ll want to emphasize higher intensity moves requiring your full body to engage. Building strength while also resting relatively little and integrating intensive cardio work can help you shift your body composition toward more muscle and less body fat  if that’s what you’re going for.

Three to Five Rounds:

• Clapping Push-Up — 6 reps
• Jumping Lunge   — 12 reps (each side)
• Hand-Release Push-Up — 12 reps
• Jump Squat — 20 reps
• Lateral Bound — 12 reps (each side)

Aim to rest as little as possible between exercises, but rest for at least two to three minutes between rounds. That way, you’ll push yourself during the rounds, but let yourself come back with crisp form with each new round. Of course, if your form is ever slipping, rest as needed before proceeding.

If you want to measure your progress with a barometer beyond fat loss, time yourself during your workout and write it down. See if you can get faster and more efficient with your movements during your vacation.

The Best Exercises For Traveling

Especially if you tend to get bored when you can’t play with all the barbells and dumbbells in your regular gym, you’ll want to emphasize full-body, compound bodyweight movements when you’re on that business trip.

Think all manner of squats, push-ups, lunges, and dynamic movements like burpees, mountain climbers, and — if you have access to certain equipment — kettlebell swings and double-unders . When in doubt about an exercise, ask yourself if it requires your entire body to put in work and if you can execute it with perfect form to failure. If yes, then it probably passes the proverbial litmus test for travel exercising.

Using these kinds of high-energy, high-concentration compound movements, you’ll be making the most efficient use of your time, physical space, and mental energy . Remember, traveling can be emotionally and mentally exhausting , so your goal should be to maximize whatever energy you do have to get a solid workout in — even if you only dedicate 15 minutes to the cause.

Why Should You Work Out While You’re Traveling?

Let’s be real — whether you’re away for business or pleasure, traveling can be stressful . Working out while traveling is that it doesn’t need to add to your stress. You can get a high-quality workout in, even if it’s just in your childhood bedroom or hotel room, for 15 minutes with nothing but your bodyweight . So instead of adding extra planning, being intentional about working out when you’re on the road will decrease your stress levels and improve your overall mental health .

Plus, traveling is exhausting on the body, but that doesn’t often translate into resting better . On the contrary: With all those road trip coffee stops and all that jet lag, you’ll often find that your circadian rhythm is way off on your business trips. Enter working out — getting a hard workout can help improve your sleep . And the better you sleep , the better you train . This is definitely the kind of feedback loop you want to get yourself into: good sleep, good training — a win-win for every part of your body and mind .

As if decreasing your stress and improving your on-the-go sleep wasn’t enough, continuing your workout program while you’re traveling will keep you ready to get back to the gym with little interruption when you get back home. Instead of looking at your trip as a potential detriment to your gains because you won’t have your barbells, try to think of it as a chance to work through your sticking points . You might be able to use potentially equipment-free training as an opportunity to get stronger in areas that you typically neglect — think mobility , lateral movement , or bodyweight strength and conditioning . 

When Should You Work Out While Traveling?

When you’re figuring out when to work out on your business trip, things might be somewhat more stable than when you’re visiting family. You might have access to a hotel gym and more predictable hours (i.e., you’ve got to be at that conference by nine, get your workout in at seven). If you’re using a hotel gym, check the hours before you make your plan. So if you prefer to work out at night , instead of going to happy hour, make sure the hotel gym will be open; and if you’re the 4 a.m. workout type of human, make sure it’s open 24/7.

If you’re traveling to see family or are going on vacation, chances are you’ll have less control over your schedule and what you eat than you usually do. The latter isn’t necessarily a bad thing, but your body may feel pretty unsettled if you’re used to eating for your gains  but then get loaded up on pie and processed foods all week with your fam. If you’re looking to maximize the impact of your workouts and minimize the impact of grandma’s cookies, you might want to consider working out before tucking in.

Why? Your body (and muscles) are primarily fueled by glycogen , stored in limited quantities in the liver and the muscles. Exercise (particularly before eating) increases glycogen breakdown of liver glycogen to maintain blood glucose concentrations to make sure your muscles have enough fuel for movement. Doing moderate-to-high intensity exercise for an extended time results in lowering of liver glycogen stores. Exercise-induced glycogen deficit increases insulin sensitivity and helps the body efficiently process and store the calories (and especially carbohydrates) you’re about to eat. AKA, work out before you eat up on your vacation.

Workout With Your Bodyweight

Limited equipment, time, and space don’t have to stop you from training when you’re traveling. Doing short, high-intensity wor k will allow you to maintain your fitness while enjoying the finer things in life. If you’re looking to learn more about training with your bodyweight or limited equipment, check out these training articles.

• Best At-Home Bodyweight Workouts
• 9 Mobility-Focused Exercises to Improve Your Squat Without Weights
• Yes, Office Workouts Are a Thing — Here’s What You Need to Know

Featured image: Puhhha/Shutterstock

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

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The Best Travel Workouts You Can Do With No Equipment

By Alexa Tucker

When it comes to reaching your fitness goals, consistency is key . And while travel workouts are obviously great if you can fit them in, don't stress about taking a few days off— skipping your workout for a few days isn't going to set back your progress.

But there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood. That's why we rounded up some of our top equipment-free , minimal-space travel workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you've unpacked your suitcases.

So whether you're on the road for work, fun, or visiting family, here are eight travel-friendly workouts to try.

Repeat 3x: • 10 Plank Ups • 10 Lateral Plank Walks • 10 Burpees With Push-Ups • 10 Planks With Shoulder Taps • 10 Diamond Push-Ups • 10 Mountain Climber Twists

Developed by FitFusion trainer Kenta Seki , this workout might make it hard to blow dry your hair tomorrow. It will take about 10 minutes to complete—get all of the workout details here .

Do 12 to 15 reps per side for each exercise.

Repeat 4x: • Side-Step Squats • Single-Leg Glute Bridges • Curtsy Lunges With Side Kick Rest — 90 seconds

No squats required for this workout from Jill Penfold , LA-based personal trainer and creator of the 12-week LA Bride Body program . Get the workout details here .

If you're a beginner, do 30 seconds of work, 30 seconds rest per move. Intermediate: 40 seconds work, 20 seconds rest Advanced: 50 seconds work, 10 seconds rest

Repeat 2x: • Mock Jumping Rope • Burpee With Push-Up • Squat Jump • Plank Taps • Jumping Lunge

Get up on the right side of the bed (even if it's not your bed) with this 10-minute burner from Jill Penfold , LA-based personal trainer and creator of the 12-week LA Bride Body program . Get the workout details here .

By Audrey Bruno

By Jenna Ryu

Do each move for 2 minutes, rest for 30 seconds between moves: • Bodyweight Squats • Push-Ups • Plank With T-Rotation (switch sides after 1 minute) • Alternating Standing Oblique Crunches

The perfect routine if you've only got 10 minutes to spare (and no extra time to get ready again afterward). It was developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE . Get the workout details here .

Repeat 2x: • Plié Squat pulses With One Foot Raised — 30 seconds per side • Alternating Side Lunges — 30 seconds per side • Skater Hops — 15 seconds • Curtsy Kicks — 30 seconds per side • Goblet Squats — 30 seconds • Jumping Jacks — 15 seconds • Pilates Scissors — 30 seconds • Clamshells — 30 seconds per side

This workout from exercise physiologist Michelle Lovitt , M.A., will set your inner thighs on fire. Keep in mind that spot training is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you'll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, get the full workout details here .

2 sets of 10 reps each: • Step it Up • Leg Lift • Tap It Out • Downward Dog Reach

This four-move strength circuit targets your core. It was created by Katherine Greiner of KGBody , for SELF's 2016 Six Weeks To Summer challenge . "The moves work the obliques, abs, and lower back to reveal a strong, sexy stomach," Greiner says. Get the workout details here .

Do each move for 1 minute.

Repeat 4x: • Jumping Lunges • Wall Sit With Hands Up • Jumping Squats • Plank Rest — 1 minute

This workout from SELF's 2016 Six Weeks To Summer challenge will have you jumping, planking, and sweating . Get the workout details here .

Air Punches — 30 seconds • 5 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 1 Burpee Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 5 Burpees

There are only two moves in this workout from SELF's 2016 Six Weeks To Summer challenge , but your heart will be racing by the end. Get the workout details here .

• 16 Equipment-Free Arm Exercises You Can Do at Home
• A 15-Minute No-Equipment Core Workout You Can Do at Home
• 20-Minute No-Equipment Total-Body Workout You Can Do Anywhere

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Nomadic Matt's Travel Site

Travel Better, Cheaper, Longer

The Foolproof Guide to Staying in Shape While Traveling

Many moons ago I came across an article about a guy who used points and miles to get an round-the-world airline ticket for $418 USD. The article appeared in Gizmodo (I was a bit jealous I didn’t write the article) and featured a blogger named Steve Kamb from Nerd Fitness.

I started reading his website, and we exchanged some messages, eventually met at a conference, and quickly became close friends. Steve is one of the biggest health and fitness bloggers out there, with Nerd Fitness reaching millions of people per month! I always ping him for health and fitness advice.

Now, Steve has a book out called Level Up Your Life . It’s a detailed guide to getting in shape, staying motivated, and doing all those epic quests you’ve always wanted to do.

Like the website, it uses “nerdy” references to get the point across. I read it, loved it, and took copious notes. It’s worth every penny! Today he’s giving us in-depth advice on how to stay in shape on the road. Steve, take it away!

A few years back, after stumbling across some guy named Matt’s travel website, I was inspired to journey the world for 18 months, starting in Australia .

When I landed in Sydney to start my life as a nomad, there was one thing above all others that terrified me:

Getting out of shape. (OK, I was really afraid of spiders too.)

Any time I had traveled in the past, I abandoned my workouts and healthy eating went right out the window because: “Hey, I’m traveling!”

Returning home from any trip was like taking five giant steps backward on my health and having to start over. It bummed me out, but I was always worried about missing that amazing meal or big night out.

But on this trip big multi-month trip, I thought, “Hey, I run a company called Nerd Fitness — if I can’t find a way to travel AND stay healthy, who would ever take advice from me?” I needed to walk the walk, not just talk the talk.

I also wanted to prove that it was possible to have it all. That you can stay healthy and strong and fit, and also have amazing adventures, say yes to parties, eat local food, and live in the moment while traveling.

I traveled to more than 20 countries, hiked the Great Wall of China, swam with sharks, tracked wild animals in South America, and even lived like James Bond in Monaco.

Also I sang in German at Oktoberfest in Germany , partied ’til sunrise at Carnival in Rio, island-hopped in Croatia during Yacht Week, and danced on the beaches of Thailand at a Full Moon Party .

I learned on that trip that being healthy and “living in the moment” DON’T have to be mutually exclusive. In fact, being healthy can be GREAT for helping you to live in the moment and say yes to adventures too.

I just published a book called Level Up Your Life about helping people live more adventurous lives and how to put a plan in place to make that happen, and it covers some of the stuff below along with more travel help.

Today, Matt wanted me to share some of my advice with you. ( Matt says : And with me too, because I always feel like I gain ten pounds when I travel! )

So here’s a blueprint for living healthy, taking care of yourself, and still doing all the fun stuff that made you want to travel in the first place.  

A Workout You Can Do Anytime, Anywhere!

Besides, when you’re traveling, the LAST thing you want to be thinking about is being cooped up in a gym when you should be out exploring your new surroundings. I used to be a gym rat trying to get fit, and it wasn’t until I started traveling that I really had to dig into the motivation behind WHY we should take care of ourselves:

So we can do cool activities that remind us why being alive is amazing!

We only get one chance on this planet, and we only have one body to do it in, so we should probably take care of ourselves. Luckily, if we can do some basic things and put a few key systems in place while traveling (and when we’re not traveling), we’ll be ready to do whatever, wherever, whenever. Jackpot!

Basic Workout You Can Do Anywhere To start, and hopefully this goes without saying, doing things like riding your bike, hiking, and going for walking tours is a FANTASTIC start to building a healthy body. It’s exercise that doesn’t really feel like exercise, because you’re also exploring new locations like Indiana Jones or Carmen Sandiego.

But I also want to teach you a basic workout that you can do ANYWHERE on the planet. I know this is true, because I’ve done it in a parking lot in Singapore , a bus stop in New Zealand , in the middle of the Australian Outback, and other absurd places.

This basic strength-training workout is really helpful to having a great experience while traveling. When you strength-train, you build your muscles, joints, and tendons stronger each time — preparing them for any activity you throw at them. Best of all, it’s quick, targets every muscle in your body with just a few functional movements, and can completed anywhere.

This workout can help you get strong and healthy and still have plenty of time to do whatever else you need to do.

Here’s a full walk-through video from a few years back of me completing a basic workout with different variations for each exercise, on a playground in Ecuador:

Now, you might be wondering where to find a playground? Simple! Anytime you get to a new city, look on Google Maps or speak with the person who runs your hostel and ask for the nearest park. All you need is enough space on the ground to do your squats and push-ups, and something to hang from for your pull-ups.

I’ve done pull-ups on tree branches, bus stop overhangs, and parking lot structures; squats and lunges in the middle of a desert outside a tent; and push-ups practically everywhere.

( Can’t do pull-ups (yet)  or can’t find a tree branch? Do body weight rows using a desk or table

Or pick up your suitcase and do dumbbell rows .

Everything else you can do with just your body.)

Try the Nomadic Matt Travel Workout Plan:

• 3 sets of 10 bodyweight squats
• 3 sets of 10 push-ups
• 3 sets of 10 lunges
• 3 sets of 10 reverse crunches
• 3 sets of 10 backpack lifts

You can follow the above workout every other day, or even just once a week, and it’ll help you stay on target and keep you prepared for everything. If you only have five minutes here and there, that’s fine. Do squats when you can. Crank out a few pull-ups when you find something to hang from while on your hike, or bust out a plank in an epic location because why the hell not.  

Diet is 80% of the Battle!

What we’re trying to avoid is the depression and crash dieting that follows a trip full of overeating abroad: “Ugh, where did all of this fat come from? Time to starve myself!” Nope, not anymore!

Instead, let’s put a decent plan in place so that we CANNOT go overboard while traveling and therefore skip drastic measures when we get back home — something that’s consistent and sustainable.

How do we do that? By building a simple, kickass nutrition plan that is easy to follow and applicable anywhere everywhere on the planet:

• Eat real food most of the time. Liquid calories are brutal.
• Don’t rely on meal timing or calorie counting.
• Do the best you can. Don’t freak out!

What we’re aiming for is food that keeps us satiated and on target, i.e., mostly vegetables, some form of protein (be it from animal sources or legumes), and then some fruits and/or nuts — occasionally a bit of rice or potatoes, and minimal bread or pasta or liquid calories.

You’ve probably heard of this type of diet referred to as “ the Paleo diet ” or “eating like a caveman.” It’s the ultimate time-tested nutrition strategy, as you’re eating natural foods that have existed for millennia.

Better yet, these foods can generally be found anywhere on the planet, and it keeps things simple, so you don’t need to worry about counting calories or weighing your food. It’s one I’ve employed to great success throughout the world, but it does require you to be deliberate in your decision making with each meal.

You might be wondering specifically what you should and shouldn’t eat and how much. Let’s start with the “what,” and then we can cover the “how much.” Cap’n Crunch, pizza, pasta, bread, candy, soda — these are all processed foods full of nonsense, so we should avoid them whenever we can.

The focus should be on quality food from natural sources (this can often be easier in foreign countries than it is in the United States , as it seems this country is built around grains, high-fructose corn syrup, sugar, and carbs!).

Here’s what you should be building your diet around:

• Meat : Real animals with four legs
• Fowl : Chicken, turkey, duck, hen — things with wings
• Fish : This also includes shrimp, lobster, crab, mussels, clams, and other water-dwelling creatures.
• Eggs : Chicken eggs, ostrich eggs, but not Cadbury Eggs!
• Vegetables : Dark, leafy green veggies are a favorite. No, corn is not a vegetable!
• Oils : Olive oil, coconut oil, avocado oil — think natural.
• Fruits : A good source of carbs, but they can contain lots of natural sugar and can be higher in calories, so limit them if you’re trying to lose weight.
• Nuts : Loaded with healthy fats but high in calories, they’re good for a snack, but don’t eat bags and bags of them.
• Tubers : Sweet potatoes and yams. Higher in calories and carbs, but good right after a workout.
• Bacon : Nature’s candy!

Every meal should have a protein source and at least one vegetable; add some fruits and nuts. Avoid dairy and grains, or only eat them in minimal quantities.

Now, I can already see your brow furrowing, and you probably have the following question: “What about rice and pasta? That’s all I eat when I travel!” I get it — the cheap backpacker diet consists of rice, beans, and pasta — the most calories for the least amount of money (usually freeing up more money for more drinking, haha).

These foods are pretty much just calories and carbs. If you’re trying to be healthy, make sure you are eating protein and vegetables too.Consuming some rice or pasta or beans is fine; just don’t make it the only thing you eat, just so you can drink more. Your body will thank you, I promise.

This is something I struggled with when I began traveling, until I made a commitment to myself to start eating better, which required me to start spending more money on food (to get protein, vegetables, etc.). I either saved up more money before I went on my trip (a few bucks can mean a great meal in many countries!) or saved it elsewhere (by spending fewer nights out drinking).

It requires a bit of discipline, but if you’re committed to staying healthy and not wrecking your body (and waistline!) while traveling, it requires you to make some changes.

You don’t need to just eat broccoli and chicken when traveling and ignore anything that tastes good. Instead, try to make 80% of your meals healthy, and then eat whatever you want the other few meals. Your body won’t balloon up after one bad meal, but if you let one bad meal become a month of eating poorly, it will cause problems.

So find balance: if you are going to eat a big unhealthy dinner, eat a small breakfast and lunch. If you just had a massive breakfast, skip lunch — it evens out at the end of the day. Skipping a meal can be called intermittent fasting and can be really beneficial actually!

I also implement the “never two in a row” rule. I never eat two bad meals in a row. If I’m in a location known for something unhealthy and delicious, I make sure the meals before and after are really healthy so one bad meal doesn’t become a habit.

The Nomadic Matt Nutrition Travel Strategy:

• Eat real food! Mostly vegetables, some protein, and then fruit and nuts.
• Beans, rice, sweet potatoes, and potatoes are OK in moderation.
• Avoid processed junk, sugar, and liquid calories like soda, juice, and so on.
• Implement the “never two in a row rule.”

Party with Purpose

Here’s something you already know: drinking alcohol isn’t exactly healthy for you. But then again, neither is staying up too late, not spending enough time in the sunlight, spending too much time in the sunlight, playing video games for too long, eating unhealthy foods, etc.

And yet we all do lots of these things; we have to make trade-offs while we live our lives and have some fun.

I believe drinking can be done occasionally, in moderation, and a healthy lifestyle can still be achieved. If you decide that you want to drink, good for you. If you decide that you don’t want to drink, that’s fine too. You know yourself best: Be smart.

So, rather than tell you to give up drinking, let’s find a way to fit in into your schedule so that it allows you to be happy WITHOUT making your waistline bulge and giving you a raging headache.

Here’s the Nomadic Matt Healthy Drinking Strategy:

• Wine and liquor (sipped slowly) without mixers are the “healthiest” options.
• Light beers and good beers are next best, in moderation (duh).
• Sugary mixed drinks or energy drink-and-alcohol combos (I see you, Thailand!) are terrible for you. Sugar is literally the devil.
• Drink water between each drink. It works like a charm, I promise.

Now, calories from drinks can really add up, as can the crappy food you consume when you’re drunk…so try to party with a purpose. Wine, beer, liquor. Know yourself, and be smart about it.

You can also have some fun with it if you’re crazy like me. In Croatia during Yacht Week last year, I came up with a rule that I had to do 10 squats and 10 push-ups every morning for each drink consumed the night before. What started out as a joke among my boatmates suddenly became an accountability tactic. They GLADLY helped me count my beverages and then count my push-ups the next morning on the deck of the yacht.  

Be Active, and Have Fun

Instead of trying to be perfect, we can be “good enough” while we’re traveling. There are often once-in-a-lifetime experiences that require you to go off your food or exercise routine.

Exercise doesn’t need to consume your life either. It can be as simple as making an effort to sign up for a walking tour, opting to ride a bike through a city and getting lost on purpose, or hiking on small trips to prepare yourself for bigger trips.

You can also mix in some activities that don’t FEEL like exercise — but are:

• Tango lessons in Argentina
• Capoeira training in Brazil
• Muay Thai training in Thailand
• Hiking anywhere and everywhere!

Regardless of your level of fitness, there are fun activities native to the countries you’re visiting that can make for a great way to meet new people, train in an activity that is new to you, and get your heart racing! I like to think of them as missions or quests to complete in addition to just seeing the sights, but that’s just the nerd in me.

The Nomadic Matt Strategy of Healthy Awesome Traveling:

• Make exercise part of who you are. Walk more. Say yes to hikes.
• Strength-train at least once per week. Follow the playground workout!
• Eat real food. Don’t just go for cheap calories all the time.
• Never eat two bad meals in a row.
• Party with purpose! Drink water, too. Sugar is bad.
• Do the best you can. Every bit counts!

Remember, you don’t need to be “all or nothing” — you just need to be good enough. And every decision helps! Thanks again for reading, and I hope you take one piece of advice from today and use it to help you on your next trip!

Steve Kamb is the author of Level Up Your Life , now available in bookstores nationwide. When he’s not traveling the world, he runs NerdFitness.com , a worldwide community of average Joes and Jills helping each other live better lives.  

Book Your Trip: Logistical Tips and Tricks

Book Your Flight Find a cheap flight by using Skyscanner . It’s my favorite search engine because it searches websites and airlines around the globe so you always know no stone is being left unturned.

Book Your Accommodation You can book your hostel with Hostelworld . If you want to stay somewhere other than a hostel, use Booking.com as it consistently returns the cheapest rates for guesthouses and hotels.

Don’t Forget Travel Insurance Travel insurance will protect you against illness, injury, theft, and cancellations. It’s comprehensive protection in case anything goes wrong. I never go on a trip without it as I’ve had to use it many times in the past. My favorite companies that offer the best service and value are:

• SafetyWing (best for everyone)
• Insure My Trip (for those 70 and over)
• Medjet (for additional evacuation coverage)

Want to Travel for Free? Travel credit cards allow you to earn points that can be redeemed for free flights and accommodation — all without any extra spending. Check out my guide to picking the right card and my current favorites to get started and see the latest best deals.

Need Help Finding Activities for Your Trip? Get Your Guide is a huge online marketplace where you can find cool walking tours, fun excursions, skip-the-line tickets, private guides, and more.

Ready to Book Your Trip? Check out my resource page for the best companies to use when you travel. I list all the ones I use when I travel. They are the best in class and you can’t go wrong using them on your trip.  

Got a comment on this article? Join the conversation on Facebook , Instagram , or Twitter and share your thoughts!

Disclosure: Please note that some of the links above may be affiliate links, and at no additional cost to you, I earn a commission if you make a purchase. I recommend only products and companies I use and the income goes to keeping the site community supported and ad free.

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16 Travel-Friendly Fitness Exercises To Keep You Fit On The Go (No Equipment Required)

As much as we love the freedom of traveling and working remotely, it can sometimes disrupt our fitness routines.

Long hours on the road, irregular schedules, and unfamiliar environments can make it tough to stay active. However, we also know how staying fit is crucial for both mental and physical well-being as travelers.

But here's some good news: you can stay healthy and toned on the go without having to pack a gym bag!

For this blog post, I'm going to share my experience as nomad trainers by revealing the best travel exercises that require no equipment and are suitable for people always on the move like travelers, digital nomads and remote workers.

I will list these exercises in order of difficulty so keep reading to read our personal list of exercises you can't miss.

Easiest Travel Fitness Exercises

1. arm rotations.

Get ready to start your travel workout with a simple yet effective exercise - Arm Rotations. This exercise is as straightforward as it sounds, but it packs a punch in promoting mobility and flexibility in the upper body, essential for those long hours spent working on your laptop or carrying heavy luggage. The power of this exercise lies in repetition. So, take your time and aim for at least 15 rotations to start with. Keep breathing and enjoy the stretch in your arms and chest. You'll be amazed at how this simple exercise helps to keep your upper body flexible and energised.

How to do it

• Stand with your feet shoulder-width apart, grounding yourself firmly.
• Extend your arms out to the sides at shoulder-height. Imagine yourself as a human 'T'.
• Now, it's time for the rotation. Rotate your torso and arms behind you, then slowly return to the start.

2. Hip Circles

Next up on our list of no-equipment travel exercises is the Hip Circles. This exercise is not just about getting mobile, but also about building strength in your hips and the muscles that surround them. It's particularly beneficial for those of us who spend too many hours sitting during travel or work. A few rounds of Hip Circles can help keep your hips flexible and strong, helping you to avoid discomfort and maintain your mobility on the go. Don't forget to breathe here! You'll be amazed at how a few rounds of this exercise can fire up those hip muscles and add a touch of flexibility to your day.

• Stand tall, making sure your feet are aligned with your shoulders.
• Now, it's time to get those hips moving. Rotate them in wide circles, like you're hula-hooping.
• Don't forget to switch it up! Change directions every few reps to ensure you're working those muscles evenly.

3. Overhead Towel Row

Traveling doesn't mean you have to compromise on your strength training. The Overhead Towel Row is a fantastic no-equipment travel exercise that targets your upper back and shoulders. This exercise not only amplifies your strength but also enhances shoulder mobility and flexibility. You're just a towel away from toning up those muscles and feeling more powerful. It's not about speed here; it's about maintaining control and tension. So, take your time, keep breathing, and let the power of this simple yet effective exercise kick in. Your upper back and shoulders will thank you!

• Begin by holding a towel overhead, with arms stretched out. Create tension by pulling the towel ends outward.
• Initiate the rowing action by pulling the towel down in front of your face while maintaining the tension. Feel those muscles working!
• Extend your arms back to the overhead position and repeat.

4. The Towel Row

Don't be fooled by the simplicity of this exercise! The Towel Row is another super effective no-equipment travel exercise that brings the gym to you, wherever you are. All you need is your trusty towel and a bit of space. This exercise works wonders in strengthening your upper back, shoulders, and biceps. Moreover, it's fantastic for improving your posture, especially important if you find yourself slouched over a laptop while working on the move. The beauty of the Towel Row lies in its simplicity and efficiency. Take your time and really feel your muscles working with each pull. Your back, shoulders, and biceps will definitely feel the love. Trust us.

• Stand in a forward lean position holding a towel taut with palms facing up.
• Way to go! Now pull the towel towards your belly button, keeping your elbows close to your body.
• Slowly extend your arms back to the starting position, maintaining the forward lean.

5. Hip Bridge

Bring on the Hip Bridge, another perfect travel exercise that doesn't require equipment. Lying flat might seem easy, but trust us, this exercise will have your glutes and hamstrings burning in no time while giving your core some serious attention. Why should you get familiar with the Hip Bridge? It's straight-up rewarding – it strengthens your glutes and hamstrings and improves core stability. So, you might be on the move, but your workouts don't need to stop!

• Lie flat on your back with knees bent, and feet flat on the floor. Picture yourself ready to launch a rocket. You're the rocket!
• Without further ado, lift your hips off the floor until your knees, hips, and shoulders form a straight line. It's like you're a drawbridge – and you're lifting up!
• Hold for a moment, as if you're pausing to take in the gorgeous view from the top, then lower your hips back down to the floor.

6. Shoulder Taps

Let's round off the easy level with Shoulder Taps! This travel-friendly workout requires no special gear and is all set to challenge your strength, balance, and core stability. With every tap, you're not just working your shoulders but also engaging your core and boosting your balance. It's like hitting a workout trifecta – shoulder, core, and balance all in one go! Don't forget, you're a digital nomad, not a workout nomad. With these shoulder taps, you can prove that strength doesn't demand staticity.

• Start in a high plank position. You're a strong, sturdy table, ready to bear the weight.
• Next, tap your left shoulder with your right hand. Keep your hips level, no wobbling!
• Now, it’s time to repeat on the other side, alternating taps.

Loving these fitness exercises?

They were curated with the expertise of nomadstrong, the #1 online gym for digital nomads offering personalized online fitness training wherever your travels take you, intermediate level travel exercises, 7. push ups.

Alright, nomad travelers! It's time to level up with the first exercise for the intermediate level - the classic Push Up. This fundamental travel exercise, requiring no equipment, is here to work on your chest, shoulders, and triceps. Each push up is like a high-five to your strength and homage to the strength you carry within you, reinforcing your travel motto: No place too far, no workout too hard!

• Get into a high plank position. Imagine you're a solid plank of wood, ready to be carved into a masterpiece.
• Now, lower your body towards the floor, keeping your elbows snugly tucked close to your body. You're going down, but you're not staying down!
• Push back up to the starting position.

To mix things up a bit, it's time to give your lower body some love with Squats. This is another no-equipment, travel-friendly fitness exercise that can be done anywhere, anytime. Squats are your best travel buddy, strengthening those lower body muscles and improving your posture, setting you up for those long exploratory walks in your new destination.

• Stand tall, feet shoulder-width apart. Imagine you're a mountain, unshakeable and majestic.
• Now, it's time to lower your body, think of it like you're sitting on an imaginary chair by pushing your hips back and bending your knees. Don't rush, take your time!
• Stand back up to the starting position. Feel the burn in your thighs and glutes, that's your strength coming to life.

9. Reverse Lunge

Giving a shoutout to our legs, the trusted carriers, we have the Reverse Lunge. With no equipment required, this is another excellent and travel-friendly fitness exercise. This movement is a fantastic way to work on your lower body muscles and improve your balance. Think of it as your secret formula for strolling across cobblestone streets or hiking up winding trails in your next travel destination.

• Stand like a warrior, with feet hip-width apart.
• Time for some action! Step one foot back and lower your body, with both knees bending to 90 degrees. Like a graceful dancer, keep your balance and composure.
• Now, return to your starting position and repeat the process with your other leg.

10. Jump Squat

Next on our list is the heart-pumping Jump Squat. No equipment, no excuses - this fitness exercise is as travel-friendly as it gets. Jump Squats are not only about building strength in your lower body but are also amazing for improving your cardiovascular endurance. Think of them as your hidden superpower for those long, adventurous days of traveling and exploring. These are literally your secret weapon for when you want to race up the stairs of a breathtaking monument or dance the night away in a vibrant local festival.

• Stand tall and strong, with your feet shoulder-width apart. Picture yourself like a spring, ready to be unleashed.
• Dive into a squat, just like we practiced before. Now, here's the fun part – explode upwards in a jump. Extend your legs and reach for the skies!
• Land softly like a feather, seamlessly flowing into the next squat. Keep this rhythm, and feel the power coursing through your legs.

11. Reverse Lunge to High Knee

As we move along our list, we bring you the impressive Reverse Lunge to High Knee. This is a no-equipment-required travel exercise that will make your lower body stronger while improving your balance and coordination. Indeed, this exercise will be your secret edge when navigating uneven terrains or taking on spontaneous adventures in your travels.

• Begin with feet hip-width apart, poised and confident.
• Step one foot back and lower your body, bending both knees to 90 degrees. Remember, poise and balance are key.
• Now, rise like a phoenix! As you stand, drive the back knee up towards your chest.
• Repeat the process, alternating legs.

12. Kneeling Lean Back

As we cap off the intermediate level, let's dive into the Kneeling Lean Back! This truly a game-changer. It stretches your quads, and strengthens your glutes and hamstrings, making it a fantastic exercise to maintain lower body strength and flexibility while on the go. Enjoy the strength and flexibility it brings to your travel adventures!

• Begin by kneeling on the floor, with your torso upright. Picture yourself as a strong, grounded statue.
• Slowly lean back, extending your hips while keeping your chest lifted. Imagine a string pulling you up from your chest, keeping you tall and proud.
• Draw yourself back into the starting position, maintaining control and balance throughout.

Stay Fit, Wherever You Are!

The travel exercises in this guide were crafted in collaboration with nomadstrong, the #1 online gym tailored for the digital nomad lifestyle, to keep you in peak shape on your journeys., advanced travel exercises, 13. bulgarian split squat.

Next on our list and also the first in our list of advanced exercises is the Bulgarian Split Squat. This is a fantastic travel exercise that will get those legs burning and heart pumping. Not only does it work on your mobility and flexibility like the arm rotations, but it also targets your glutes, quads, and even your core. It's a powerhouse exercise that does a lot with a little and the key to this exercise is maintaining good form and balance. So, take your time, and don't rush. Rome wasn't built in a day, and neither is a good fitness routine!

How you do it

• Start by standing upright, feet shoulder-width apart. Keep your arms outstretched at shoulder height, ready for action.
• Now, take a step forward with one foot. The distance should be far enough so that when you bend your knee, your thigh is parallel with the ground.
• From this position, lower your body until your front knee is at a 90-degree angle. Your rear knee should almost touch the floor.
• Push through your front heel to stand back up, then switch legs and repeat.

14. Hindu Push Up

Next up, we have the Hindu Push Up. A favorite among many athletes, this fitness exercise not only strengthens your arms, shoulders, and back but also improves your flexibility. Imagine that! One single movement that works out so many muscle groups. This exercise is your go-to when you're short on time but still want a comprehensive workout. If done correctly, you'll feel a fantastic stretch and contraction in every rep. But as you work through these, remember to maintain steady breathing and always prioritize form over speed!

• Start in a pike position, with both hands and feet on the floor. Picture yourself as an upside-down 'V'. This is your starting position.
• Next, you'll move in a swooping motion. Lower your body, dropping your chest down and then forward. Imagine you're moving under a low fence.
• Finish the movement by pushing your hips back up into the starting position.

15. Shove Off

Let's move on to our next no-equipment travel exercise, the Shove Off. This is a fantastic and convenient exercise that focuses on strengthening your chest and triceps. All you need is a sturdy bench, a railing, or even a park bench will do! Remember, it's all about making the most out of what you have. So, even if you're halfway up a mountain or in the middle of a crowded city, you can still get a solid workout. In no time at all, you'll be seeing muscles you didn't even know you had.

• Begin by standing face towards a bench. Extend your arms out and place your hands on the bench, ready to show off your strength.
• Now, bend those elbows, leaning your body towards the bench. It's like you're trying to push it away with your body - hence the name, Shove Off!
• Once you've leaned in, it's time to push back. Use your chest and triceps to push your body back to the starting position.

16. Sit Out

Alright, it's time to wrap up our advanced exercises with an absolute humdinger - the Sit Out. The Sit Out is a prime example of how you can keep fit wherever you are without needing any fancy equipment. Brilliant, isn't it? You can do it right on the beach, in your hotel room, or even at the airport! It's a fantastic drill that enhances mobility, core strength, and coordination. Talk about getting the most bang for your buck!

• Get into an all fours position. Hands and knees on the ground, back parallel to the floor. This is the starting position.
• Kick one leg through to the opposite side, simultaneously rotating your hips and shoulders. It's like you're threading a needle with your leg.
• Return to the starting position and repeat on the other side. Remember to stay balanced and controlled throughout the movement. One rep down, many more to go!

Keeping fit while traveling can be tricky, but with these no-equipment fitness exercises, it's more manageable than ever before.

There are plenty of exercises that you can do in your free time to keep yourself healthy and energetic. Be sure to switch it up and mix and match various routines for the best results.

Enjoying this fitness exercises ?

They’re just the start unlock a universe of health and fitness designed for the nomadic life with nomadstrong, the #1 online gym tailored for digital nomads., ready to get fit on the go.

So, ready to level up your fitness game on the go? Well, we've got just the thing for you! Book our free, online gym tour at NomadStrong. We (Joe and Marlon) will be here to guide you through what you can expect and answer all your burning questions. No strings attached - promise!

About the Author: Joe Müller

Having been a software engineer and experiencing all the physical issues that come with it, Joe became a personal trainer and online coach in 2017. He co-founded NomadStrong with his partner Marlon Schadeck to offer digital nomads a solution to get fit and adventure-ready.

Hey, just an heads up that this article was written in partnership with NomadStrong. Don't worry though, we strive to only publish sponsored content that could be useful to you!

Heymondo Review: Is It a Good Travel Insurance?

How to beat your post-travel depression: your guide to feeling better, how to create a healthy work-life balance while working remotely.

7 Fun, Fast, & Effective Travel Workouts

By: Author Robyn Robledo

Posted on Last updated: January 5, 2024

Working out while you travel can help you feel better, prevent you from losing your hard-earned gains, and up your metabolism so you can indulge a little without gaining weight. We’ve put together this travel workout guide with 7 different styles of workouts to meet your fitness needs while traveling.

Table of Contents

Fitness Equipment for Travel

The best equipment for travel workouts include:

• travel yoga mat
• monster mini jump stretch band
• exercise tubing
• exercise ball

Functional Training Workout

Aka “ my a$$ is flat from sitting too long ” workout.

This functional travel workout focuses on establishing strength in the glutes, which tend to get tight from prolonged sitting. No equipment is needed for this workout!

Here are 2 ways I’d integrate this type of workout:

1 | The no-sweat-feel-good workout.

This workout can be one complete workout in and of itself, especially if you are looking for just a “feel good” workout that wakes up some dormant muscles from prolonged sitting (think road trips and long haul flights) and energizes you without having to sweat.

Bonus: Add in the total body workout .

2 | The goal-driven athlete.

This is a good warm-up routine for your more intense workouts below or a great warm-up before your hike or other adventure sports. To prevent sciatica, try these yoga poses to really open up those tight hip flexors.

1 | Side Lying Leg Lift

Leg completely straight, foot flexed, make sure you are completely on your side. You should feel the movement in the outer hip. If you feel it in the front of your hip you are probably using your hip flexor instead of your hip/gluteal muscles.

2 | Bent Leg Bridge

Drive through the heels. Aim for your knees, hips, and shoulders to be in one line at the top of the movement.

3 | Alternating Single-Leg Bridge

Keep the hips high and in one plane, don’t let your hips shift from side to side. Press through the heels and contract your gluteals to help stabilize. Alternate extending one leg so that it is in line with the knee and hip.

4 | Arch Up

Keep toes on the mat, place hands behind the head, and squeeze shoulder blades together while you lift the chest and hands off the floor a few inches.

5 | Dolphin

Keep your upper body on the floor, with straight legs lift the heels as high as you can, trying to get the thighs to come off the ground.

Simple Total Body Conditioning Travel Workout

Sometimes the best travel workout is the simple one. These 3 easy movements can be done with no equipment and from the comfort of your hotel, Airbnb, or even campground.

While maintaining a slight arch in the lower back and the chest lifted, bend the knees so that the thighs get close to parallel to the floor. You should have even weight in the toes and heels and the knees shouldn’t go past the toes when you descend.

2 | Reverse Crunch

Feel free to bend the legs to keep your back on the floor. Press the belly into your spine and the lower back into the floor, try to have no space between the floor and your lower back. Lift hips off the floor trying to not use momentum to execute the crunch. The movement can be very small.

3 | Push Ups

Keep your abs tight so that you maintain a straight line from your shoulders to your feet. Tuck your pelvis under slightly to avoid sinking in your lower back. If you cannot maintain this position then do a modified push-up with your knees on the floor. Bend your elbows to ninety degrees, making sure your hands are wide enough that the elbows stay in line with the wrists, but your elbows should be lower than shoulder height. If there was a line between your thumbs and your chest you would touch it if you went all the way down. Keep your head in neutral.

Burn Fat Travel Workout

Now it’s time to get the heart rate elevated! This is the perfect HIIT travel workout to do if you just spent a night indulging too much 😉. The goal is to move from one exercise to the next as quickly as possible without sacrificing form. After you complete one round, allow your heart rate to come down significantly before repeating the sequence. This is also a great workout routine to do at home if you have limited equipment .

1 | Jumping Jacks (1 minute)

I hope you know what these are 🙂

2 | Rock and Roll with a Jump (15 reps)

Place your hands lightly on your knees while rounding the spine and rolling back. Keep the spine rounded and the abs engaged while rolling back up. Draw the heels close to the glutes and drive through the feet to jump as explosively as possible.

3 | Swim Kicks (30 reps total)

Start lying on the floor with the legs up and perpendicular to the floor. While keeping the low back on the floor, alternate lowering one leg until it almost touches the floor, then switch.

4 | Walking Lunges (10 per leg)

Make sure your feet are hips width apart before stepping out to do your lunge. When you step out and make sure your stride length is far enough apart that your front knee stays over your front ankle. Descend with control, your back knee should come close to the ground without touching it. Squeeze your front thigh and gluteal while ascending.

5 | Squat Jump (15 jumps)

Start with feet shoulder-width apart, and maintain a natural arch in your lower back while descending. Descend just as you would a squat, then jump as high as you can, driving through the heels, trying not to let your knees go over the balls of the feet.

6 | Bicycle Crunch (30 reps total)

Keep the lower back pressed into the ground. Lightly place your hands behind your head and alternate touching opposite elbow to knee. Try to round and twist through the upper back so the shoulder blades alternate coming off the ground.

7 | Hollow Hold (20 seconds)

Start by laying flat on your back, place the hands on the top of the thighs, and round your upper back as if doing a crunch. At the top of the crunch position, start to bring the legs off the floor a few inches. If it’s too difficult to keep the lower back down, then bend the knees until the lower back lies flat on the ground or keep the feet on the ground until your abs get stronger.

Advanced Functional Conditioning Travel Workout

This is a great total body workout that can be applied to improve strength, size, or leanness depending on the rep range you choose, except for the triple threat which we recommend doing 15 reps of in each direction, and the jackknife you should do for max reps.

1 | Bulgarian Squat

Elevate one foot behind you on a bench, block, or ball being careful to select a height that doesn’t force you to arch the lower back excessively. Bend the front leg to 90 degrees using a long enough stance that the knee of the front leg doesn’t pass the ball of the foot. The torso should lean forward slightly inclining forward over the working leg but not rounding. *You can skip using the Swiss ball and place the back foot on a picnic table, chair, or just on the ground and make it a lunge.

2 | Back Dips

For this movement, you can place your feet on the floor or elevate them if you’d like more challenge. Place hands on the edge of the bench, chair, or elevated surface with the finger facing forward. Bend elbows to 90 degrees or as far as comfortable, keeping elbows over the wrists.

3 | Swiss Ball Triple Threat (15 in each direction)

This combination involves three different movements each targeting a different area of the posterior chain. Start lying on the ground with the arms out to the sides and head resting on the floor. Place your heels and lower calves on the Swiss ball for all three movements. The first movement is done with the legs straight and focuses on squeezing the glutes while lifting the hips up and down. The second movement is done with the legs bent at 90 degrees and focusing on the hamstrings while lifting the hips up and down. The last movement involves the low back, hips, and hamstrings and requires the hips to be held high without straining the neck while rolling the ball in and out.

4 | Swiss Ball Jackknife (max reps)

Place your hands on the floor and your shins on the Swiss ball. Holds a tight plank position. If your hips sink, you will feel it in the lower back which you don’t want. Lift the hips as you bring your knees towards your armpits.

5 | Rear Delt Pull

Hold the band just outside shoulder width at shoulder height. With the arms straight pull the band apart until the band touches the chest. As you separate the hands keep the shoulders down and squeeze the shoulder bladed together. If you need more or less of a challenge, you may need to upgrade to a different size band . The band I use is a #3, or 35# resistance band. You can also make it more challenging by doubling up the band.

6 | Clapping Push Up (max to failure)

Just like a push-up but accelerate as you ascend so you can add a clap at the top of the movement.

HIIT Travel Workout

This is travel workout is great if you want to have fun and challenge yourself, but I don’t have any weights to use.

1 | Burpee (20-30 reps)

There’s nothing quite like a set of burpees to wake you up and get you ready to push yourself! Squat down place your hands on the floor, and jump back to a plank. From the plank, hop the feet back to the hands then jump powerfully up as high as you can.

2 | L-sit (10-30 seconds)

Using yoga blocks or an elevated surface. Sit in a pike position (legs straight and in front of you) and press your feet and legs off the floor.

3 | Spiderman Push Ups (6-10 reps per side)

Do a push-up while bringing one knee to the same side elbow. Your hands won’t be even like they are in traditional push-ups. Instead, think of them being in diagonal from one another with the elbow that touches the knee lower than the other hand and switch with each rep.

4 | Vertical Jumps (10 reps)

Make sure to swing your arms powerfully and jump as high as you can while controlling the landing.

5 | Handstand Push Ups (4-8 reps)

As a beginning option, start facing away from a wall and walk your feet up the wall. Eventually, you will get your feet up high enough and your hands in close to the wall to do some partial push-ups in this position. The end goal is to be able to start facing the wall kick up to the handstand with your back against the wall and then do push-ups. Or have someone hold your feet.

6 | Handstand Tap Ups (10 reps- try starting 5 with each foot in front)

If handstand push-ups are too much, do regular handstand holds instead. Start with one foot in front and arms overhead. Visualize trying to keep a straight line from the arms overhead to the toes of the back leg. Slowly lean forward keeping the body straight and tight. As the hands touch the floor use some momentum to kick up to a straight body position.

7 | Tuck Jump (10 reps)

Jump up as high as you can and at the the top of your jump, bring the knees to the chest.

Gymnastics Travel Workout

We taught gymnastics for 25 years. This is a fun travel workout to do if you have kids. It helps them stay healthy and gives you a bonding experience. Alternate the jumps with cartwheels and have fun with it.

1 | Standing Broad Jump (10 reps)

As you bend your knees, swing your arms behind you and bring them forward powerfully as you jump as far as you can landing in a squat position.

2 | Cartwheels (10 reps- try starting 5 with each foot in front)

Hotel Travel Workout For Building Muscle

It’s easy to get a travel workout in when you are staying in a hotel since most hotels have a gym with dumbbells. Do this routine from top to bottom two times through with a weight that fatigues you by 15 reps. For true strength gains, your RPE (rate of perceived exertion should be between 6 and 8 and your rep range from 8-12 so adjust the weight accordingly.

1 | Shoulder Press

Hold a pair of dumbbells at shoulder height with the palms facing forward. Press the dumbbells overhead and together while keeping the neck long, ears in line with the shoulders, and scapula depressed.

2 | Alternating Bicep Curl

Start with the palms facing towards the body and as you bend one elbow, rotate the palm to face that shoulder. Remember to keep the elbow close to the body and pointing down.

3 | Overhead Tricep Extension

Hold one dumbbell in both hands and extend the arms straight overhead. Focus on keeping the elbows pointing upward and triceps parallel to one another as you bend the elbows and then re-extend the arms.

5 | Good Morning (aka Straight Leg Deadlift)

With a flat back, hinge forward with mostly straight legs until your back is parallel to the floor or you reach an endpoint in the stretch of the hamstrings. Then squeeze your glutes to return to standing. You should feel a nice stretch in the back of the legs for this one but use your butt muscles and not your back to bring you up to vertical.

6 | Bent Over Row

Bend the knees and hinge forward so that your back is almost parallel to the ground. With a nice arch in the lower back and the chest slightly lifted, start with the dumbbells hanging under your shoulders then squeeze your shoulder blades together as you draw the elbows up past the rib cage.

More Fitness Resources:

• Yoga for Surfers
• Surfing Fitness Workout
• Yoga for Hikers
• How to Train for a Strenuous Hike
• Yoga for Climbers (coming soon)
• Best Tools for Myofascial Release

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Bodyweight Travel Workout: Easily Stay in Shape While Traveling

By Steve Theunissen

Experiencing different cultures, landscapes, and foods when travelling broadens your horizons and enriches your life. But it can make maintaining your fitness routine a real challenge.

The attractiveness of regional cuisine, erratic schedules, and restricted access to conventional gym facilities make it all too easy to ditch your workouts while on vacation.

Yet, maintaining your fitness routine while travelling doesn’t have to be complicated.

Here’s a 10-exercise bodyweight travel workout that keeps you active, energized, and in shape no matter where your adventures take you.

Why Opt for Bodyweight Workouts When Traveling?

Bodyweight exercises are a traveller’s best friend when it comes to fitness , thanks to their adaptability to a variety of circumstances.

Exercises using only your body weight do not require specialized equipment because you use your own body as resistance. This makes them an accessible alternative for travellers because you can perform good workouts without relying on gym access.

You can get your workout in at a park, the beach, or right in your hotel room. 

Preparing for Your Bodyweight Travel Workout

Here are some things you can do to lay the groundwork for a bodyweight travel workout:

• Comfy Workout Clothing and Proper Footwear : You can move quickly and freely while exercising with appropriate fitness clothing. Choose clothing that allows for a complete range of motion and textiles that wick away sweat to keep you cool and dry. Choose training shoes that offer sufficient support for your feet when performing dynamic activities like jumping or lunging.
• Use Available Exercise Space : Ensure your safety and freedom of mobility by removing any objects from the area that can get in the way of your workouts.
• Including a Warm-Up Exercise Before Every Workout : Before beginning any fitness program, it is essential to warm up. The benefits of a dynamic warm-up include increasing blood flow to your muscles, preparing your joints for action, and lowering your chance of injury. Perform dynamic stretches like arm circles, leg swings, hip rotations, and light cardio (such as stationary jogging).
• Hydration and Food : Have a water bottle on hand that you can sip from throughout the workout. Eat a light meal that combines simple carbs with protein about 30 minutes before the travel workout, such as mashed banana on toast.

10 Essential Bodyweight Exercises for Travellers

Exercise #1: push-ups.

Step-by-Step Guide: 

• Start in a high plank position, keeping your hands slightly wider than shoulder-width apart and pointed forwards. From head to heels, your body should be in a straight line.
• Keep your elbows near your torso while lowering your body to the floor. Maintain a straight line from your head to your heels by engaging your core. A complete range of motion Without letting your hips sag or your lower back arch, lower your body until your chest is a few inches off the ground or as low as your flexibility will allow.
• Return to the plank position by pushing through your palms and straightening your arms. Throughout the movement, maintain a neutral spine and a tight core.

Exercise #2: Body Weight Squats

Step-by-Step Guide:

• Stand with your feet hip-width apart and your toes pointing outward. Maintain an upright torso with your spine in a natural arch.
• Bend your knees and hinge your hips back as if sitting in a chair. Keep your core tight and your chest high.
• Keeping your spine neutral, lower your body till your thighs are parallel to the floor or as far as your flexibility will allow.
• Drive through your heels to straighten your legs. As you reach the top of the exercise, fully extend your hips.

Exercise #3: Plank

• Lie face down on the floor. Ensure your elbows are squarely beneath your shoulders as you prop yourself on your forearms. Your arms ought to be parallel to one another.
• With your toes tucked under, extend your legs behind you. Your body should form a straight line from head to heels, with your core contracted for stability.
• Focus on maintaining a neutral spine; refrain from letting your hips sink to the floor or elevating them excessively. Your body needs to be in one continuous line.
• Maintain a focused look on the ground while ensuring your neck and spine are aligned.
• Maintain this position for a predetermined amount of time, beginning with a length of time that tests you without compromising form. 20 to 60 seconds are typical durations.

Exercise #4: Lunges

• Stand tall, with your feet hip-width apart and your arms at your sides.
• Take a large step forward with one leg in a smooth motion. Your level of comfort and mobility will determine how long your stride is.
• Lower your body by bending both knees until your front thigh is parallel to the ground and your rear knee floats just above it. Position your front knee so that it is directly over your ankle. Keep your upper body straight, your shoulders back, and your core engaged for stability.
• Push through the front foot’s heel to return to the start position, using the strength of your front leg.
• After finishing the required number of reps on one leg, repeat with the other leg.

Exercise #5: Tricep Dips

• Locate a firm surface, such as a step, bench, or chair. Place your hands on the edge of the surface beside your hips and sit on it. Your palms should be down, and your fingers should be pointed forward.
• Leaning on your hands for support, slide your hips forward off the bench. Place your feet flat on the ground and bend your knees at a right angle.
• Bend your elbows to lower yourself until your triceps are almost parallel to the surface you’re using or until your upper arms are parallel to the floor.
• Press through your palms to return to the start position. Maintain a tight core the entire time you’re moving.

Exercise #6: Bridge Pose

• Lie on your back with your knees bent and feet flat on the ground, lie on your back. Your arms should be next to your body, with your hands facing down. Your feet should remain hip-width apart.
• Press through your heels and contract your glutes and core muscles to lift your hips into the air. As you elevate your hips, try to move one vertebra at a time up through your spine. Lift up gradually from the tailbone until your upper back and shoulders are off the floor.
• Slide your shoulders under your body and interlace your fingers together from below. Your shoulders, upper arms, and feet should all bear an equal amount of your weight. Do not strain your lower back or apply too much pressure to your neck.
• Hold the bridge pose for a few breaths, maintaining a comfortable alignment. Pay attention to your breathing while allowing your chest to rise towards your chin.
• Unlock your fingers and slowly roll through your spine, bringing your hips back to the floor one vertebra at a moment.

Exercise #7: Mountain Climbers

• Assume a high plank position, with your hands directly beneath your shoulders and your toes tucked under. From head to heels, your body should form a straight line.
• Drive one knee towards your chest while keeping the other leg extended. Contract your core muscles to stabilize your body,
• Driving the other knee towards your chest, quickly switch legs as you bring the first leg back to its starting position.
• Continue to move your legs in a running-like action alternately.
• While maintaining perfect form, try to move at a faster tempo to increase your heart rate. The intensity of the exercise increases with the speed of your leg alternations.

Exercise #8: Superman

• Lay face down on the floor with your legs extended and your arms out in front of you. Contract your core muscles to protect your lower back and stabilize your spine.
• Simultaneously lift your arms, torso, and legs off the ground, imitating the Superman flying position. Create a long and stretched line by reaching your arms and legs as far apart as you can while you lift.
• At the top of the movement, squeeze your glutes as well as your upper and lower back muscles. Hold for a 5-count.
• Slowly return to the start position by lowering your arms, chest, and legs. 

Exercise #9: Leg Raises

• Lie flat on your back with your hands, palms down, at your sides.
• Lift both legs off the floor while maintaining a straight, stretched posture. Stabilize your lower back by contracting your abdominal muscles.
• Slowly lowering your legs back towards the floor while keeping control of the movement is known as a controlled descent. Avoid contacting the ground with your feet; they should barely be off it.
• Controllably raise your legs back to the starting position, activating the movement with your core muscles.

Exercise #10: Burpees

• Stand with your feet hip-width apart.
• Drop down to bring your palms to the ground just outside shoulder width and your feet back to full leg extension. You should land in a high plank position. From head to heels, your body should form a straight line.
• Perform a standard push-up.
• Jump your feet forward.
• Reach your arms overhead while jumping vertically to return to the start position. 

The Workout

This travel workout is designed to be performed in a circuit style, where you go through one set of all ten exercises with no or minimal rest between them. You then rest for 2 minutes and repeat the circuit. Work up to completing three rounds of the circuit:

• Push-Ups: 12 reps
• Bodyweight Squats: 15 reps
• Tricep Dips: 10 reps
• Mountain Climbers: 20 reps (10 per leg)
• Bridge Pose: Hold for 30 seconds
• Leg Raises: 12 reps
• Superman: Hold for 20 seconds
• Lunges: 12 reps (6 per leg)
• Burpees: 8 reps
• Plank: Hold for 40 seconds

Bonus Section: 5-Exercise Dumbbell Workout

Want to add a more significant resistance challenge to your travel workout? Dumbbells will get you from skinny to buff faster than your body weight.

Here’s a complete body 5 exercise workout using dumbbells. Pick up a pair of travel-friendly adjustable dumbbells , and you’ll be good to go.

Dumbbell Exercise #1 – Goblet Squat

Step-by-step guide: 

• Grip the top of a dumbbell held vertically near your chest.
• Stand with your feet shoulder-width apart and your toes slightly pointed out.
• Perform a squat by lowering your body while maintaining a straight back and an upright posture.
• Drive through your heels to return to the start position.

Dumbbell Exercise #2 – Dumbbell Lunges

Step-by-step guide:

• Hold a dumbbell at your sides in each hand.
• Take a large step forward with one leg in a smooth motion.
• Lower your body by bending both knees until your front thigh is parallel to the ground and your rear knee floats just above it.
• Keep your upper body straight, your shoulders back, and your core engaged.
• Push through the front foot’s heel to return to the start position, using the strength of your front leg. 

Dumbbell Exercise #3 – Dumbbell Rows

• With feet shoulder-width apart, hold a dumbbell in each hand, palms towards your torso.
• Maintain a straight back while bending at the hips.
• Pull the dumbbells to your hip region while pressing your shoulder blades together.
• Lower under control and repeat.

Dumbbell Exercise #4 – Dumbbell Shoulder Press

• Hold a dumbbell in each hand at shoulder height with the palms facing forward.
• Press the weights overhead, stopping just short of full extension.
• Lower under control back to your shoulder level and repeat.

Dumbbell Exercise #5 – Dumbbell Deadlifts

• Hold a dumbbell in each hand in front of your thighs, palms towards your body.
• Hinge at the hips while maintaining a straight back and slightly bent knees to lower the dumbbells toward the floor.
• Push through your heels and use your glutes and hamstrings to return to the start position.
• Perform three sets of 8-12 reps on each of these dumbbell exercises.
• Rest for 60-90 seconds between sets.

And that concludes the bonus 5-exercise bonus workout. Check out these dumbbell exercises for more ideas on how to put your dumbbells to good use during your travels. And if you need help making exercising a habit, these  10 tips  will help you get into and stay in a great exercise routine.

Staying in shape while working out doesn’t have to go in the too-hard basket. The body weight workouts we’ve laid out can help you turn any area into your own personal fitness haven.

So, pack your sense of adventure , gather your activewear, and head out on your trip, knowing that you’ve got your travel workouts covered.

Your body will thank you, and your travel memories will be more vivid as a result. 

Steve Theunissen joined his first gym at age 15 and, five years later, was managing his own studio. In 1987, he became the first personal fitness trainer in New Zealand, and over the past decade, he has built a freelance fitness writing career to share his fitness passion with the world.

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The Best Travel Workouts Without Equipment – Stay Fit When You’re on the Move!

Travel can put a wrench in even the most disciplined person’s workout routine, but it doesn’t have to throw your efforts totally off balance. There are many ways to work out while traveling, whether you’re taking a long road trip or staying with family for the holidays.

As you prep for your journey, keep these travel workouts in mind. Here’s how you can move your body, even without weights, a lot of space, or running shoes.

Bodyweight Workouts

Best for: no weights.

If you don’t have access to any weights or exercise equipment, focus on bodyweight workouts and modifications that make them harder.

For example, a simple travel workout that covers all your major muscle groups can be as simple as doing three rounds, 12 repetitions each of the following exercises:

• Backward lunges

If you want to get more of a workout, however, you can keep the reps and sets the same, but step up each exercise like this:

• Jump squats
• 1-leg push-ups
• Star crunches
• Jumping lunges
• Plank jacks
• 1-leg bridge

If you struggle to come up with exercises, use FitDeck to find new exercises that will keep your body working hard while you travel. It’s the same size as a deck of cards, so it packs well and makes it easy to put together travel workouts quickly and easily.

Best for: No time

If your travel schedule is full, you may not have time for a run or a full bodyweight workout. That’s where HIIT, High-Intensity Interval Training , comes into play. This type of travel workout can be quick because the intensity is so high — you should be working at 80 percent of your maximum effort — which leads to higher caloric burn before and after exercise, according to the American Council on Exercise .

To write your HIIT travel workout, keep these tips in mind:

• Stick with simple exercises. The focus here is less on strength training and more on endurance and burning calories. There’s no need to push yourself with 1-leg push-ups — you’ll burn out with regular push-ups all the same.
• Remember to set both active and rest intervals. Start your active intervals at 20 or 30 seconds, with a 1:1 ratio for your rest intervals. If you want to push yourself harder, you can rest for less time than you worked, or vice versa, resting for more time than you worked. An even 1:1 is the best way to challenge yourself if you’re new to HIIT.

Keep your workout between 4 to 15 minutes. Four minutes is the standard time for a Tabata workout , while Men’s Journal warns about overuse injuries if you go too far past the 15-minute mark.

Online Videos

Best for: no motivation.

If you have no motivation, it may be time to hold yourself accountable with workout videos. When you don’t have a gym, you have to do more work to come up with your routine. With a workout video, you just do what the instructor says — not to mention, it goes by faster because you’re doing less thinking and more moving.

You can pay for online subscriptions to access workout videos, or use free resources like Fitness Blender . The latter provides access to hundreds of free workout videos, ranging in duration and covering every area of the body, with full-body workouts , cardio, HIIT and more.

Do Your Sightseeing on Foot

Best for: busy trips.

When you just can’t get a single workout in — you have no time, minimal space, etc. — focus on making your day-to-day activities more mobile.

If you’re driving a lot, find ways to explore the area on foot. Perhaps you can park the car and walk through town, rather than driving from one place to the other. If you’re in a city, walk the extra 10 blocks rather than taking the subway. If you park in a lot, park furthest from the door and race to see who can reach it first.

Looking for more of a workout? Explore your current location with a run. Sometimes, you learn even more about a place by trekking through in your running shoes . Bonus: your sneakers don’t take up much space, so you can enjoy travel workouts without making any changes.

Stay Fit on the Go

Use these ideas to stay fit, no matter where you’re going or staying. Bring your shoes and explore on foot or take just 15 minutes to do a quick HIIT workout before enjoying your day. Traveling doesn’t have to stop you from working out — just adapt and keep your body moving.

If you liked this post, don’t forget to share so that others can find it, too.

Or give it a thumbs up! I like this article You liked this article Thanks!

Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

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How To Make Travel Fitness A Priority (While Still Having Fun)

By michele herrmann, regular contributor.

Table of Contents

1)  How did you get into fitness?

2)  fitness and traveling sound like a unique pairing. how do they correlate.

3)  Was it challenging in the beginning to incorporate your usual fitness routine while traveling?

4)  how do you choose the fitness routines and locations featured on your youtube series , 5)  what is your fitness routine while traveling, 6) based on your travels, what perceptions on fitness have you discovered.

7)    What tips do you have for travelers to help them stay in shape while on the road?

• Eat right. This is definitely number one on my list. Just because you are traveling doesn’t mean that you have to eat food that will leave you feeling bloated and tired. Proper diet is one of the most important things you can do to make sure you are staying healthy while you are on the road.
• Don’t postpone your workout. There are so many benefits to a morning workout. It will boost your metabolism, mood and energy level, keep you alert and focused throughout the day. You are also far more likely to stay consistent with your training if you get it done early in the day rather than wait for later when you feel less motivated and fatigue.
• Never miss a Monday workout. There is something about working out on Monday that makes you feel like you are off to the right start of the week.  You’ll definitely be more likely to stay consistent with your workouts for the rest of the week. In addition, high-intensity exercises will help to reduce anxiety prior to the work day, encourage self-control and more discipline for other areas of your life and improve your sleep cycle.
• Drink plenty of water. The body needs water for virtually all of its functions. Flying dehydrates you because of the lack of humidity in the cabin air, so I recommend to drink plenty of water before, during and after your flight. This will help you to avoid headaches, fatigue, travel lag and dry skin. I would also recommend drinking a glass of water every hour while you are on the plane. It’s also a good practice to skip any alcohol beverages and coffee during the flights. But if you are a coffee drinker like myself, then limit your consumption to one cup and drink plenty of water with it.
• Make exercising part of who you are. Walk more, take the stairs, explore the city on foot. Those are small but important things that each one of us can implement into our busy schedules daily.
• Plan a workout . Sometimes our schedules can get pretty hectic. So I find that the best practice to stick to your workout regimen is by planning your workouts ahead of time. I usually plan mine on Sunday for the week ahead. Pencil your workouts in and I promise you will be less likely to skip them.
• Pack your workout outfit and a mat. That’s all you really need to get a nice intense full-body workout. If you maintain a proper diet and workout regularly, you will stay in shape no matter where you are or how busy your life gets.

Do you have any travel fitness advice to add? Please share in the comments below! 

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I’ve always had trouble keeping fit while traveling. I think the reason, like you mentioned at one point, is that I just don’t keep as good of care of myself when I’m not home. I don’t drink as much water, and don’t eat as well. Thanks for all the great tips!

Keeping fit while travelling is definitely possible! Excellent tips!

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clock This article was published more than  4 years ago

The best workout for every travel scenario, according to the experts

How you focus on fitness within the routine of life at home doesn’t always translate well to the reality of travel. You’re out of your element on the road, faced with new stresses and responsibilities, away from your usual gear, running route, classes or gym membership. Even if you can do it when you’re traveling for work or for fun, tackling your home workout might not make the most sense on your trip.

To help you pick the best workout for every travel situation, we interviewed fitness experts on which types of exercises to turn to.

The best exercise when you get off a long flight

Long flights — or long bus, car and train rides — are terrible on your body. You’re stuck in a sedentary position for hours. Our experts point to mobility training to reset your spine after being crammed so awkwardly on a flight.

“Travel is one of the most beautiful parts of life but also just feels so detrimental to your body,” says Kirsty Godso, Nike Master Trainer. “Do something like [mat or tower] Pilates, where you’re really rolling your spine and mobilizing. Taking away a lot of that tightness in the hips that you feel from sitting on a flight is a great way to do it.”

Chris Perrin recommends doing a short workout to get you moving and functional again.

“The best thing to do is a dynamic stretch to stretch out the hip flexors and get the spine moving,” says the co-owner and operator of the sports conditioning gym Cut Seven, in Washington.

Try a reverse lunge with a spine rotation to stretch your hip flexor and get your back moving. Perrin recommends moving until you start to feel relief, and feel more loose. That time frame may depend on the length of your flight, drive or ride.

And before you start any post-flight workout, grab some water.

“That’s critical,” says Janine Delaney, a psychologist and fitness influencer. “If your joints are dehydrated, you’re not going to help them move as well. So you want to definitely hydrate.”

View this post on Instagram QUICK SIZZLE 🔥⚡️✨ Try this 10/10/10 ting to induce a good mood 😅 10x Plank Knee Tucks 10x Pyro Tings 10x Donkey Kicks Sprinkle it into your next workout and see how fast you can do it maintaining good form ⚡️✨ @pyrogirls #pyroseason #letswork #pyrotings A post shared by KIRSTY GODSO (@kirstygodso) on Jun 25, 2019 at 12:05pm PDT

The best workout to fight jet lag

When you’ve jumped across time zones and your body is feeling weary, a workout can ease the pain. If your goal is to stay awake and push through a jet-lagged morning or afternoon, go big.

“You should shock your body and wake it up,” Perrin says. “Do something super intense as hard as you can, and your body essentially won’t know what hit it. You’re fully awake afterwards, and it won’t matter what time of day it is; you’ll feel that your heart rate will be raised.”

Perrin recommends 30 to 45 minutes high-intensity interval training (HIIT) with active rest built into your time. Work hard for 30 seconds with moves like burpees to get your heart rate up, then spend 45 seconds to a minute doing things like push-ups, squats and curls (if you have access to weights) to keep your blood moving.

4 frequent fliers share their tips for dealing with jet lag

The best workout in between big vacation meals

You’re in Italy going to town on every incredible pasta, gelato and Barolo opportunity that comes your way. Although your heart may be full, your body may feel horrible. Exercise could be the answer to your bloated woes; at the very least, it could ready you to eat again later.

“Most people are going to want to be sedentary, but it’s good to get up and start moving,” Delaney says. “Avoid doing anything too intense. The last thing you want to do is make yourself nauseous.”

In between meals, Delaney recommends spending 30 to 45 minutes doing yoga, walking in the pool or light weight training. Perrin is also on the weight-training train.

“What you want is to go slow and work out with a heavy weight,” he says. “You may want to start with upper body, because doing things lower body — those kind of body movements may upset your stomach.”

The best workout when you only have 15 or 20 minutes to spare

A travel workout doesn’t have to be long. It’s about quality, not quantity.

“A big deterrent for people is they think a workout has to be super long,” Delaney says. “If you can find time to work out, even doing 20 minutes a day is amazing."

When you don’t have a ton of time to spare on your trip, Delaney recommends grabbing a jump rope. It’s one of her favorite workouts at home and on the road.

“Aside from the convenience that you can do it anywhere and the affordability, it is the best overall conditioning exercise,” she says. “You get cardio, you get upper body training. It’s also a great endorphin release.”

If you’re new to jumping rope, Delaney stresses the importance of moving just your wrists (vs. your arms), and not trying to jump super high. When shopping for the right rope, make sure you pick one that’s the appropriate length for your height.

For Godso, Tabata HIIT training (a type of high-intensity interval training) and EMOM (or every minute on the minute) workouts are best for crushing 10- to 15-minute openings.

“You can really fry yourself in 15 minutes,” she says. “Pick a few drills, or keep it so simple, and do two exercises.”

Try tackling Godso’s signature “ hot sauce” burpees (or one of its many variations) coupled with something like mountain climbers, or following a workout from the Nike Training Club app.

The best workout when you don’t have access to a gym

Hotel gyms are a luxury. Not every hotel has one, and not every person stays at a hotel when they travel. But there’s plenty to do without weights and cardio equipment to get a good workout in.

“I would take it back to basics,” Perrin says. “Do a one-minute plank. Ten push ups, then a one minute wall sit, then 10 squat jumps. One minute of crunches and 10 reverse lunges each leg. You don’t need a ton of room. You don’t need any equipment.”

Take your workout outside, when possible. Go for a run around town.

“I hate running, and I’m very open about it,” Godso says. “But when I travel to Europe and I go places like Paris, it’s such a gorgeous city to run around and a great way to see all of the monuments.”

How to cut your airport arrival time as close as possible

The best workout before your flight home

When the party’s over and you have to fly, drive or take the train home, squeeze a workout in beforehand to save your body a little transportation-related pain. Because your gluteus maximus muscles will be dormant for a while, Perrin suggests focusing on exercises that will fire up those glutes ahead of time.

“After you get off the plane, you’re going to be less sore,” Perrin says.

Before a big flight, Godso prefers well-rounded hybrid exercises, like combining boxing with strength training. She tries to find exercises that will activate her glutes and core before locking in for a sedentary flight.

“I love to do a bit of a combination between strength and HIIT. That is my ideal,” Godso says. “Everyone is different, but what you want to do is get your body moving. You definitely want to sweat.”

The best workout when you don’t want to work out

Don’t feel like it when you’re on vacation? Then don’t bother.

“I never work out on vacation. My wife always works out on vacation. Everyone is different,” Perrin says. “Do whatever you want to do, and don’t feel bad. Get rid of the ‘I need to work out’ mentality.”

Godso stresses that being on vacation is about being happy — not beating yourself up over missed gym time or indulgent foods.

“Your body isn’t going to remember if you have two meals off script,” she says. “It’s about mental relaxation."

The experts’ advice is a little different for the business traveler, though. Road warriors can struggle to create or maintain a workout routine in a routine-less life. When you’re really struggling to overcome the urge to flop down on the hotel bed, but you still want to get a sweat session in, Perrin suggests going in with low expectations.

“All [business travelers] need to do is move,” Perrin says. “Plan to walk into the gym and do your favorite exercises. It doesn’t have to be heavy, doesn’t have to be your best workout. Continue the habit of moving.”

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The Best Portable Exercise Equipment That'll Fit in Your Carry-on

These compact fitness powerhouses will help you stay active on your next trip.

In This Article

• Our Top Picks

Our Testing Process

• Tips For Buying
• Why Trust T+L

Travel + Leisure / Brian Kopinski

Going on a trip but want to stick to your fitness goals? No sweat. Portable exercise equipment — everything from resistance bands and foldable yoga mats to weighted vests — allows you to get in a good workout wherever you are.

These travel-friendly items will easily fit inside a carry-on without breaking size or weight restrictions , and yet they strengthen and tone your muscles just as well as (sometimes even better than) full-size equipment you’d find in a regular gym.

To help you determine which products are worth the weight, we researched and tested a list of portable exercise equipment, specifically looking for compact options that will work well for travel. We also incorporated several options that we’ve personally tested, including a travel yoga mat, a yoga towel, resistance bands, and a massage gun. We evaluated the equipment on several attributes, such as portability, performance, absorbency, and comfort. We’ve continued to use these items since testing wrapped to determine if their performance remains strong (read more about our testing process below).

Once you get to your destination, you’ll have no problem finding room to do the space-efficient exercises. Here are our picks for small but mighty items worthy of a purchase, from massage guns to ab equipment for serious muscle growth.

Best Travel Yoga Mat

Aeromat elite yoga pilates mat.

• Design 4.5 /5
• Comfort 5 /5
• Portability 5 /5

This cushioned yoga mat offers luxe features at an inexpensive price.

We noticed a slight rubber smell during testing, which might bother sensitive noses.

If you’re a yogi who’s often on the move, keep up your yoga practice with the Aeromat Elite Yoga / Pilates Mat. During our tests, the sticky polyvinyl chloride fabric ensured that no sweaty feet or palms went sliding. And the built-in mesh has anti-stretch capability so the yoga mat moved with us as we flowed into different poses.

This yoga mat exceeded our cushioning needs by defying the notion that travel yoga mats are notoriously thin. It comes in two sizes: 5 millimeters and 6 millimeters, both of which offer ample comfort for sore joints or knees. Traveling yogis have the option of purchasing the mat with a harness or without. We recommend getting the harness since it makes it easy to sling around your shoulder if you don’t want to sacrifice valuable luggage space. The lightweight mat comes in several calming colors, such as sea glass green, dusty rose, and chai.

The Details: 3.6 pounds︱23.9 x 4.8 x 4.4 inches

Travel + Leisure / Cindy Erskin

Best Yoga Towel

Lululemon the towel.

• Absorbency 5 /5
• Design 5 /5

The strong grip keeps your body rooted to the mat so you’re free to flow from one pose to the next.

The edges could be more tailored to prevent fraying.

Yoga may be a relaxing activity, but that doesn’t mean you won’t work up a sweat. This Lululemon yoga towel with microfiber fabric prevents your mat from becoming a slip-and-slide. If you need more grip, such as during a restorative yoga class, simply spray more water overtop. When we added a decent amount of water to it, we did feel moisture seeping through, but it quickly dissipated into the material. We also didn’t experience any bunching.

The towel overlaps a standard size mat, so you can use it on larger mats or as a towel for your post-workout shower. When it’s time to pack it up, fold it into a tiny square or roll it like a yoga mat. After practice, we cleaned it in the washing machine and were pleased to discover that there were no signs of wear-and-tear or piling. The microfiber fabric remains baby-soft, perfect for laying on during Savasana. Yogis have three stylish colors to choose from: black, hail, or velvet dust.

The Details: 26 x 71 inches

Best Resistance Bands

Chareada resistance bands set.

• Quality 4.5 /5
• Versatility 5 /5
• Ease of Use 5 /5
• Grip 4.5 /5

The resistance tube and loop bands are durable enough to prevent breaks or rebound snaps.

The grips provide a no-slip hold, but certain hand positions can cause tenderness.

For a strength training workout that’s lightweight, portable, and doesn’t incur a monthly gym fee, don’t resist the pull of this resistance band set. The 23-pack combo pulls on the heartstrings of any fitness lover since it has high-quality stackable tube resistance bands and loop bands that provide up to 150 pounds and 40 pounds of weight, respectively.

We traveled with the kit for two weekends and loved the portability of being able to throw it in our bag and get a workout from wherever. We did everything from basic arm curls to fly exercises that work the back and pectoral muscles. The kit also comes with dual-sided sliders, door anchor weights, ankle straps, and an adjustable skipping rope for even more versatility. Within a week, we were already seeing noticeable definition in our arms and shoulders. We loved how much tighter our upper body felt from them after testing.

The Details: Silicone | ‎13.7 x 9.7 x 3.8 inches

Best Massage Gun

Therabody theragun mini.

• Effectiveness 5 /5
• Comfort 4.5 /5
• Stall Force 5 /5

It offers Bluetooth connectivity so you can access a library of workouts on the Therabody app even when you’re far from home.

The small size makes it difficult to target large areas, such as the back.

Small but powerful: that’s the best way to describe the Theragun Mini 2nd Generation. The ultra-light massage gun more than makes up for the previous version’s issues in size and portability by being 20 percent lighter and 30 percent smaller. Simply throw it into a gym bag or your luggage for on-the-spot muscle recovery via three powerful speeds and three attachments.

We liked how the ergonomic triangle shape and grip fit nicely into our palms during our tests. The portable size is best-suited to handle the needs of smaller muscle groups, such as the calves, hamstrings, arms, and forearms. And while it doesn’t go quite as deep into the muscle as the company’s larger versions, we were able to relax sore muscles once we pressed down hard enough during testing. Stall force never derailed our recovery. The device has 120-minute battery life, so you can probably leave the charging cable at home if you’re going away on a short trip. We appreciated the carrying case, which keeps the good vibes going by protecting your device.

The Details: 1.5 pounds | 7.9 x 5.9 x 2 inches

Best Yoga Block

Manduka cork yoga block.

The lightweight block takes up no more space than a toiletry bag.

Cork is more likely to stain than foam.

A Manduka block makes your on-the-go yoga setup even more effective. It’s made from coarse-grain cork, which is super compact and lightweight compared to wood, foam, and coarse-grain cork. The non-slip material keeps you stable and secure as it props you up and makes it easier to move deeper into poses. Consider it the ying to your yoga mat’s yang.

The Details: 2 pounds | 4 x 6 x 9 inches

Best for Abs

Vinsguir ab roller.

• Assembly 5 /5
• Ease of Use 4 /5
• Quality/Comfort 4 /5
• Versatility 3.5 /5
• Value 4.5 /5

It has a thick base to keep your body balanced.

The handle isn’t as steady as similar options.

When crunches aren’t doing it for you, try this ab roller to strengthen your core. It tones the abdominal muscles by rolling your body into a plank and back. With a wheel that is 3.2 inches thick, this ab roller keeps you balanced and stable, and you can throw it in any carry-on or bag. There’s also a comfy knee pad to keep you rolling comfortably for years to come.

The Details: 1.4 pounds | 6.5 x 12 inches

Best for Weight Training

Bala bangles.

• Ease of Use 4.9 /5
• Fit/Comfort 5 /5
• Versatility 4.5 /5

They add an extra challenge to whatever workout you have going on that day.

One to two pounds of weight resistance may not be challenging enough for some.

For workout equipment that moves with you, you can’t go wrong with these Bala Bangles. Featured on Shark Tank, they’re as stylish as they are durable, made with only the highest-quality recycled steel and wrapped in baby-soft silicone. Don’t be surprised if people confuse them for actual bracelets!

The design is unisex and one-size-fits-all, so there’s something for everyone. Customize the bracelet to your personal style and fitness goals with the large selection of colors and choice of one to two pounds of weight resistance. Then, strap them on, and enjoy the extra challenge.

The Details: 1 to 2 pounds | 13.5 x 3.5 x .75 inches per bangle

Best for Leg Day

Vaunn folding pedal exerciser.

 Amazon

• Ease of Setup 4.5 /5
• Performance 3.5 /5
• Features 4 /5

This pedal exercise is an easy way to get your legs moving.

Some users find the pedal strap to be too big.

Friends never let friends skip leg day, so allow us to introduce you to the Vaunn Medical Folding Pedal Exerciser. It only weighs 5.4 pounds ( much easier to transport than an actual exercise bike), and the design is compact enough to fit under most desks and tables. You can easily combine it with your daily activities, such as work meetings and TV-watching, or use it when you have time to kill at the airport.

The base is sturdy enough to prevent wobbling, so don’t be afraid to amp things up with the resistance knob. Since no tools are required, assembly is quick and easy, and the quick-release folding mechanism makes it simple to store everything between sweat sessions.

The Details: 5.4 pounds | 11.2 x 15.2 x 18.2 inches

Best for Total Body

Trx all-in-one suspension training fitness system.

This suspension training tool can be modified to fit every fitness level and can provide a thorough workout without the use of weights or dumbbells.

You have to pay for access to the TRX Training Club app after the 30-day free trial ends.

TRX (Total-Body Resistance Exercise) is a popular name in the world of fitness, and you don’t even have to go to an actual gym to use the equipment, or have access to a trainer. This highly-rated portable workout system uses the tried-and-true suspension training straps to provide you with a total body workout — no weights or dumbbells required. It’s lightweight at under two pounds, and it takes up hardly any space in a suitcase.

The whole kit is an incredible value that can be used in even the most modestly sized hotel rooms. It comes equipped with a door anchor, a suspension anchor, and a mesh bag to take with you on the go. Since TRX exercises require some guidance, the kit comes with a 35-page workout guide for routine ideas, and you can download the TRX Training Club app for a free 30-day trial of coach-led workouts.

The Details: 1.7 pounds | In package: 12.2 x 8.7 x 8.5 inches; Out of package: 53 x 1.5 x 6 inches

Best Portable Home Gym

Oyo personal gym.

It requires almost no space to use.

The 25 pounds of resistance may be too little for some people.

This portable home gym is out of this world — literally. It’s made with SpiraFlex resistance technology, which was invented by Paul Francis to help NASA astronauts get fit on the International Space Station. With durable nylon-coated stainless steel cables and polymer construction, this total-body system is built to last. It provides 25 pounds of resistance in each hand for a killer workout, yet the entire system only weighs two pounds. You’ll also receive access to workout videos that were created by OYO fitness director Nick Bolton (although the app isn’t highly rated). To top it all off, you’ll enjoy peace of mind with a three-year warranty.

The Details: 2 pounds | 26 x 7 x 3 inches

Best Weighted Vest

Omorpho g-vest+.

Whether you’re walking, hiking, or doing CrossFit, this vest amps up your workouts.

They only come in two sizes per gender.

When it comes to a weighted vest, you want a product that adds resistance without making your carry-on unwieldy. Another must-have: It has to fit like a compression shirt without the restriction of a compression shirt. This design from Omorpho checks all the boxes.

Available in five colors, the G-Vest+ cinches at your sides and has adjustable shoulder straps so you can find the perfectly snug fit. The weight of the five-pound women’s version and the 10-pound men’s version are equally distributed around your torso so you have full range of motion with an extra bit of challenge. It’s made of a super-soft neoprene and includes a back panel for ventilation. Connect to the Omorpho app to be led through high-intensity, do-anywhere workouts.

The Details: Up to 10 pounds

The Travel + Leisure team took part in testing a total of 69 portable workout items in our New York City testing lab. By incorporating them into our workout routines, we assessed several attributes across the board, such as quality, portability, and durability. Since no item is alike, we chose specific attributes to apply for each. For example, we evaluated Lululemon The Towel’s grip and absorbency during our yoga practice and paid special attention to the stall force rating of the Theragun Mini 2nd Generation.

Since portability is an important factor while traveling, we packed up the most compact fitness items to take them home and on trips. In the end, only products with the highest ratings and portable sizes were selected for the tested portion of this roundup. In addition to our tested items, we also included researched options in this roundup.

Tips for Buying Portable Fitness Gear

Consider workout facilities and opportunities at your destination.

Many hotels provide guests with a gym and/or swimming pool. Check to see if your destination has a fitness room or fitness classes available to avoid trying to fit unnecessary items in limited suitcase space. If you’re planning to do activities like jogging or power walking during your travels, make sure a safe route is available, and map it out ahead of time. Consider the level of activity that may already be a part of your journey. For example, you might not want to lug weights for your legs on a ski vacation.

Have a packing plan

Preparation is key when it comes to a fitness packing plan. Before adding fitness equipment to your cart, think about what bags you plan to take and whether you’ll have room for everyday essentials along with your gear. If using a foam roller after working out is key to your fitness routine, then consider purchasing a more travel-friendly version. After use, be sure to clean the items before packing to avoid dirt and bacteria spreading. Finally, pack fragile fitness equipment securely with packing tape or a box, and whenever you can, choose items that come with a carrying case for easier transport.

Factor in both weight and size

Of course, you’ll want to choose exercise equipment that fits inside your carry-on to avoid checked bag fees, but don’t forget that weight is also a factor. On most airlines, bags are considered overweight if they exceed 50 pounds, and they are subject to fees usually starting around $50. Moreover, even if your equipment doesn’t exceed weight limits, dense items can make suitcases inconvenient and uncomfortable to maneuver.

Frequently Asked Questions

Exercise doesn’t have to be left off the itinerary just because you’re traveling. Try any one (or all) of these activities to stay active:

• Use the hotel’s amenities, such as the gym or pool
• Take advantage of fitness apps for quick in-room workouts 
• Go for a walk and explore ( a smartwatch can track your daily steps)
• Try walking meetings 
• Do calf raises while waiting in line 
• Book a local fitness class near your hotel or vacation rental 
• Go for a bike ride (many cities offer bike rentals)
• Stretch after a long day of travel 
• Use your body weight (lunges, sit-ups, squats, and planks are all good options)

Yes, you’re allowed to travel with workout supplements (pre-workout, protein powder, vitamins, etc.) in either your carry-on or packed luggage. These are classified as “Protein or Energy Powders” by U.S. Transportation Security Administration. It’s recommended that protein or energy powders larger than 12 ounces be packed in your checked bag in a clear bag or the original packaging.

If you don’t have access to a washing machine, do a quick rinse with soap or travel laundry detergent. Afterward, allow the clothes to dry outside or around your hotel room.

To prevent your workout clothes from stinking up your luggage, pack some scented dryer sheets and store sweaty workout clothes away from dry items, such as in a bag or protective organizer . There are also plenty of duffel and weekender bags that offer a separate compartment for sneakers or dirty clothes.

Why Trust Travel + Leisure

Sarah Kester is a writer and editor who has covered everything from lifestyle to health and fitness for over a decade. Her work has been published in Healthline , Tracy Anderson Magazine , Verywell Health , and more. For this roundup, Sarah relied on our in-house testing insights, researched the best portable exercise equipment on the market, and combed through dozens of customer reviews.

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Home » Budget Travel » fitness retreats

34 Top Fitness and Wellness Resorts in the World • 2024

Life is a special gift. Within that there’s no better gift than good health; physical and mental. 

But we love to travel – and when you’re on the move, it can be hard to prioritise health. When we discovered fitness resorts and wellness programmes, it completely changed the game. 

So we have reviewed some of the best fitness retreats in the WORLD. Not only will I cover gruelling, heart-pumping health and fitness holidays, but yoga, meditation, and wellness retreats, surf camps, nature immersive escapes, and more!

The concept of wellness travel is simple: take time off to restore your vitality and your sanity, to build connections, and take a skill or passion to the next level. Your vacation can truly change your life. 

If you’ve ever gone on vacation to hike, surf, practice yoga, or immerse in nature, then you’ve experienced wellness travel. The programs below have put together incredible programs in exotic locations with health professionals and other like-minded people to help you create a sustainable lifestyle for the mind, body, and spirit.

So let me give you a low down on our favourite fitness retreats!

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Finding a Fitness Retreat for You

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The days of MTV girls’ gone wild beach resorts are behind us. Wellness travel is now one of the fastest-growing sectors in tourism because people are tired of needing a vacation from their vacation.

People are looking to detox on holiday, not to destroy their livers in the process. People are looking for ways to get away from the stress, not deplete their adrenals faster than their bank account.

Don’t get me wrong: there are times and places for partying and letting loose (this is a backpacker blog, after all), but there is also a time and place for staying fit on the road and fitness classes that are actually restorative and rejuvenating.

Although there are some expensive retreats out there, I’ve hand-picked the getaways and fitness resorts that are worth your money. I’ve also included many affordable getaways so even we backpackers can take a break from the crazy hostel life once and a while.

As someone who personally likes to work out hard, hit the gym, and go on adventures, I also appreciate   working inwards through yoga and meditation, digital detoxes, and nature immersion. I always ensure my backpack is equipped with light and reliable travel workout gear to stay fit on the roads.

You can trust that I’ve covered a solid variety of wellness and fitness getaways that encompass my passion for health and travel.

I’d like to point out that wellness and fitness are not interchangeable, and sometimes athletes sacrifice health and longevity to achieve maximal physical fitness and performance, but the two can go hand in hand. Many of the fitness and wellness retreats I cover below incorporate healthy food, restorative rest, digital detoxes, mobility, and recovery in balance with intensive workouts and adventures.

Some of the best fitness retreats in the world include surf and yoga retreats, outdoor escapes, adventurous locations, luxurious getaways, and more. As mentioned, I’ve included a few amazing surf and fitness camps for those of us on a budget.

I am going to cover a few fitness retreats that focus on your physical fitness as well as particular skill sets like martial arts and CrossFit. Some will focus more on group settings, while others on silent meditation.

Whatever your health goals are, it’s likely there’s a wellness holiday out there for you. Let’s dig in, shall we?

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Before signing up for a fitness retreat, you should think about what you want to get out of your ultimate fitness vacation. Do you want a holistic vacation or one that just hits you hard with HIIT (high-intensity interval training), boot camps, and long runs?

Are you interested in yoga and meditation? Surf? Martial arts?

Are you simply looking at getting into hiking or exclusively time to relax at the spa?

1. WanderFit Retreats

Where: Bali, Costa Rica, and Portugal

WanderFit Retreats is a travel and tour company that aims to be more than the world’s best boot camp. Their mantra is to incorporate healthy living, fitness, and adventure throughout the trip.

Bali retreat spends 8 days on the “Island of the Gods,” combining fitness and active adventures for each day. These include a hike up Mt. Batur, functional fitness and HIIT workouts, sightseeing, snorkeling, and spa days. Get excited about the unlimited access you get to Amo Spa’s sauna and amenities with this package! (I’ve spent quite a bit of time at Amo while visiting Bali .)

These incredible fitness vacations don’t stop in Bali either. They’ve recently added trips to Portugal and also a fitness retreat in Costa Rica. While great for couples or solo fitness enthusiasts, this is a fantastic fitness retreat for singles!

2. Extreme Fitness Camps

Where: Caraberete, Dominican Republic

If you are searching for the best fitness vacations in the Caribbean , then this eco-adventure paradise is the retreat for you. Set in the Dominican Republic, this is one of the best active retreats, designed to get you healthy and energized.

Their fitness retreats include personal training sessions, twice-daily small group workouts, and yoga. (They also have a kiteboarding program, as Caraberate is one of the best kiteboarding locations in the world!)

This is the world’s best boot camp, working with everyone from professional athletes to top executives to fitness enthusiasts.

Food includes a daily protein smoothie, organic breakfast, and dinner at the hotel’s farm-to-table restaurant. You even get to tour their organic farm. An onsite nutritionist will help you figure out how to continue your healthy eating once you’re at home.

Their gym is also one of the leading ecologically sustainable small hotels in the Caribbean. Extreme Fitness Camps is more than just an adventure sports and fitness retreat, but a place that values sustainable and ecological tourism and community.

3. Kung Fu Retreat

Are you looking for a unique and life-changing fitness retreat? Do you want to experience the body, mind, and spirit shift of a yoga retreat… but yoga isn’t for you? Kung Fu Retreat takes you in deep adventures in Thailand in the northern mountains of Pai. Destress and immerse in daily Kung Fu, tai chi, and meditation practices.

Experience an incredible well-being holiday in paradise with a combination of physical exercise, guided meditations, delicious healthy food, accommodations with beautiful views in the hillside, and a feeling of community unlike anywhere else. Kung Fu retreat is a place to build strength, heal, and find peace all in one.

The program packs a punch with the best elements of Chinese Kung Fu, Chi Kung, meditation, and tai chi. You can sign up for the week, a month, 3 months, or even stay for multiple years.

4. 38 Degrees North

Where:  Marbella, Spain

Alright, this is one of the more extreme fitness camps for adults. With retreats in both Ibiza and Marbella, the four-day retreats include a sunrise fasted HIIT session, breakfast, lunch, and dinner intermixed with outdoor functional training, stretching, kettlebell training, boxing, yoga, and nutritional workshops.

38 Degrees North has been running since 2012 and each retreat is hosted by owners Claire and James. They offer a holistic lifestyle retreat that gives you a paradisal location, space, and support to recharge, make changes, and improve your health!

The retreats also include beachside accommodation, habit change coaching and a four-week training plan. What I dig about this fitness retreat is how they focus on creating sustainable programs for busy people. Their goal is to educate people on how to incorporate fitness into ‘real’ life – in a holistic way, so they can get short and effective workouts and routines to weave into normal life.

5. Ultimate Fitness Holiday

Where:  Thailand, Bali, Spain, Sri Lanka and Australia

Want to join an all-service experience retreat in paradise-like destinations? Do you want to get the healthiest you’ve ever been with the support of experts and become the world’s fittest You?

Ultimate Fitness Holiday offers customized fitness retreats for you to get YOUR perfect fitness retreat. With over 10,000 meters of fitness space spread out over all their locations, you will have space and the facilities to deepen your practice while strengthening your body and mind.

Balancing out hard work and relaxation, Ultimate Fitness Holiday makes sure that you also have some downtime and some fun. In your free time, take your healthy body on an adventure and engage in fun activities such as kiting.

While I do love hitting a good workout class or WOD at Crossfit – I’m a firm believer that the best functional fitness and overall health are found in nature. Studies show nature is vital to optimum health.

So let’s use the great outdoors to get healthy, connect with nature, and reconnect with ourselves. These are my favorite outdoor fitness retreats.

6. Red Mountain Resort

Where:  St. George, Utah

Set along the inspiring Southwest’s red rock cliffs and canyons, and a stone’s throw away from Red Rocks, Zion National Park, and Bryce Canyon National Park, Red Mountain Resort is one of the top fitness resorts in the USA. It offers the perfect location to improve your fitness and wellness in the great outdoors.

St. George, Utah is one of the outdoor adventure capitals of the world, Red Mountain Resort offers a variety of unique fitness-related experiences and outdoor experiences. You’re within driving distance of the greatest national parks in the USA !

Red Mountain fitness Resort includes three healthy meals per day, guided hiking and biking, and yoga and fitness classes. There’s even a lap pool for water workouts!

If you want to take it slow, relax at the Sagestone spa, inspired by ancient health and beauty rituals practiced throughout the world. If you want more of an adventure, they customize trips for rock climbing, canyoneering, and hiking trips in the parks and wilderness.

A typical day goes like this: early morning breakfast and a hike, an afternoon kayaking trip, and an evening winding down at the spa. The southwest, USA is one of the most beautiful places in the world, so you can’t go wrong with this fitness getaway.

7. Mountain Trek Fitness Retreat in British Columbia, Canada

Where: BC, Canada

I can’t think of a better place to reset your health than the exquisite and beautiful mountains of British Colombia. Each day features sunrise yoga, Nordic-style hikes through the mountains, chef-prepared cuisine, and time to unwind in a state-of-the-art spa at their beautiful lodge that Kootenay Lake and the Purcell Mountains.

The concept is to reclaim your functional movement and natural health through balancing key hormones and boosting your metabolism. This is the perfect wellness retreat for anyone who wants to immerse themselves in nature.

Bonus point: Mountain Trek’s spa has been named as one of the best destination spas in the world.

8. Moab Mindful Running Retreat

Where:  Moab, Utah

Moab is home to the ultra-ultra marathons… (We’re talking 250-mile races!) The concept is to build a sustainable running practice that avoids injury and burnout while meeting other like-minded runners.

This fitness retreat is intended for runners who can keep up with four-to nine-mile daily workouts through the red rock canyons. That said, Moab Mindful Running Retreat is about more than just running: set among the sheer beauty of Moab, you have the opportunity to do restorative yoga, join mindful running workshops and natural form clinics to mitigate the stress of running, and improve posture, efficiency, and flow.

The retreat leader Charlotte was once a professional sprinter and Denmark’s fastest woman. Afterwards, she combined her sports science degree with a new interest in mindfulness and yoga and then spent a decade using sports as a tool to create peaceful co-existence and social cohesion in the former Yugoslavia and Afghanistan.

9. New Life Hiking Spa

New Life Hiking Spa is an all-inclusive fitness retreat in the Green Mountains of Vermont. Its affordable rates include three healthy meals a day, guided hikes along the Appalachian Trail, yoga, wellness lectures, and one massage per three-night stay.

New Life has emphasized cleansing by using the freshest, most wholesome foods available – no lose weight quick schemes. Their schedule is somewhat flexible depending on your fitness level, and the hikes can be customized to your needs.

10. Fitness Adventure Travel

Where: Worldwide

Fitness Adventure Travel trips go to various exotic locations to get you fit while still enjoying what the country has to offer. You go on a wonderful group tour with an emphasis on fitness.

They go everywhere from Morocco and the Mediterranean to a Costa Rica fitness retreat and Barbados boot camp vacation. On their Ecuador trip , for example, they take you to Quito, the world’s highest capital city to trek around the area with experts for your personal training sessions. You get to explore hot thermal baths, volcanoes, rivers, lakes, and beaches.

What makes this a great fitness retreat is their focus on your fitness and nutrition needs, while simultaneously exploring the historic town and indigenous markets. Plus, this program also serves as a digital detox as many destinations are remote, like the top of a mountain or a fishing village.

11. The Big Blue Swim in Greece

Where: Santorini, Lefkada, and Crete, Greece

Long loved as a honeymoon destination for travelling lovebirds , why not experience Santorini in a different light by swimming along the coastline, or visit the large island of Crete and swim its alluring waters? How about exploring the lush island of Lefkada from land and then sea?

Start each day with a buffet-style breakfast before heading to the first swimming location and jumping into the alluring Greek waters. The concept behind this fitness resort is to swim in a different location each day. Boat transfers will take you to harbours for lunch.

12. Cycle Retreats in Costa Blanca, Spain

Where: Costa Blanca, Spain

Another one of the more extreme fitness camps for adults, get ready to cycle along the sunny coast of Spain. With 325 days of sun a year, you’ll be hard-pressed to find a better cycle retreat in winter!

They offer routes for every level, including the cycling novice too. What sets Cycle Retreat from other cycle tours? I’m a big fan of Costa Blanca’s incredible views and their relaxing villa with home-cooked food made using locally-sourced ingredients and wines. Moreover, you can schedule trips to the ocean, wine tastings, and massages.

Drink water from ANYWHERE. The Grayl Geopress is the worlds leading filtered water bottle protecting you from all manner of waterborne nasties.

Single-use plastic bottles are a MASSIVE threat to marine life. Be a part of the solution and travel with a filter water bottle. Save money and the environment!

We’ve tested the Geopress  rigorously  from the icy heights of Pakistan to the tropical jungles of Bali, and can confirm: it’s the best water bottle you’ll ever buy!

These are a few of the best surf retreats in the world. Between Morocco, Costa Rica and Central America, and South East Astia, there are so many potential options, but in terms of fitness retreats, these are some of the best.

13. SurfMaroc

Where: Morocco

They offer packages for beginners (Surf Coaching) and intermediate and advanced surfers (Guiding). This surf retreat includes hearty breakfast and dinner, picnic lunches, beachfront accommodation, sunset yoga, and of course, surf lessons with good-quality boards and gear.

As for the coaching, they go above and beyond, with two hours a day of daily surf lessons and video analysis for intermediate and level 5 surfers. This program aims to take your surfing to the next level as quickly as possible with hands-on instruction.

14. Mad to Live

Where: Faro, Portugal

This epic surf retreat offers 7 days of surfing, sunset beach yoga sessions, and sunrise trail running. They also lead beach circuit sessions, and one-on-one PT sessions, so this is just as much a fitness retreat as just surf! All meals are included except for two nights, which are spent out on the town.

15. Point Break Retreats

Where:  Sayulita, Mexico (+ Costa Rica and Portugal destinations)

Their mantra is “find your balance” and that’s exactly what you’ll find. Find your balance on the board, in the studio, and life. They help you go deep into the movement. Point Break is unique as they blend the art of ballet with the athleticism of surfing. The trip is sprinkled with a handful of fun excursions around town, yoga classes, beach time, salsa lessons, and plenty of time to lounge and decompress. I believe they also host women fitness retreats too!

16. Safari Surf School

Where: Nosara , Costa Rica

They have tons of curated packages and some you can design on your own. This program is unique because a percentage of all their proceeds go to a local non-profit – Refuge for Wildlife. Enjoy your vacation, learn to surf all while helping the local community! (They also have a camp in Panama!)

You’ll be getting in the water in the morning and afternoon for lessons, but also have time to explore in between! You can find anything from waterfall hikes to horseback tours! Or just read a book by the pool or beach, take a yoga class, or get a rejuvenating massage.

The Importance of Travel Insurance

As a member of the globetrotter community, being prepared for the unexpected is a basic requirement. That’s why good travel insurance is a must-have. The peace of mind is worth it – trust us!

ALWAYS sort out your backpacker insurance before your trip. There’s plenty to choose from in that department, but a good place to start is Safety Wing .

They offer month-to-month payments, no lock-in contracts, and require absolutely no itineraries: that’s the exact kind of insurance long-term travellers and digital nomads need.

SafetyWing is cheap, easy, and admin-free: just sign up lickety-split so you can get back to it!

Click the button below to learn more about SafetyWing’s setup or read our insider review for the full tasty scoop.

While a lot of the best fitness resorts include yoga classes, this section focuses on ashrams, all-inclusive yoga retreats, and meditation retreats, specifically. I have listed some of the most popular yoga retreats, but generally included many of the best retreats and shalas offered in India and across the world.

I have excluded obscenely priced retreats from this section. Please see my luxurious fitness retreat section below for those. Most of these the best yoga retreats in the world reside in yoga’s birthplace of India, though not all, and I added a couple of different retreats elsewhere.

Keep in mind, you can show up to travel India or Asia and find a retreat that speaks to you, but if you want to book everything ahead of time, then these suggestions are a great place to start.

17. Ramamani Iyengar Memorial Yoga Institute in Light of BKS Iyengar

Where: Puna, India

This might be one of the most popular yoga retreats in the world, as it is the heart and soul of Iyengar Yoga. There is a great significance behind the unique design of RIMYI. The three floors represent the body, mind, and soul. Its height is 71 feet and has 8 columns which represent the eight limbs of ashtanga yoga i.e.yama, niyama, asana, pranayama, pratyahara, Dharana, dhyana and samadhi. The institute conducts regular classes for beginners, intermediate, and advanced yogis.

18. Samma Karuna

Where: Koh Phangan, Thailand

Looking for a meditation trip? One of the best yoga retreats in the world? A place to meet like-minded people? Samma Karuna is located amongst the palm trees, beautiful beaches, and jungle landscapes of Koh Phangan, and this place is more like a community than a retreat.

They offer various packages, teacher training courses, a unique 1-month Awakening and Healing program, and shorter stays too. My friend has raved about how incredible this yoga getaway is.

Don’t be alarmed that Koh Phangan is the infamous Full Moon Party island because there are many lowkey spots on the island as well, and I’ve heard the yoga on Koh Phangan is overall incredible at many studios and retreat centers.

19. Mysore Mandala

Where: Mysore, India (Ashtanga’s birthplace)

If you are looking for an Ashtanga-style yoga and meditation retreat in India , this is one of the best Yoga retreats in India. Mysore Mandala Yoga Shala is a Yoga and Cultural Centre located in charming Heritage House with a cafe supplied by the owners’ organic farm on-site.

It’s closer to a western-style studio than traditional ashram but remains authentic. They mainly teach Ashtanga, Mysore Style, but also offer Hatha, shatkriya (cleansing), back bending, and pranayama as well as instruction in Sanskrit, in the yoga sutras, and Ayurveda, the Vedic medical system. The personal training sessions are highly regarded here.

20. Sagrada Wellness Retreat

Where: Santa Margarita, California

Right in my backyard of California’s Central Coast, The Sagrada Wellness retreat is nestled amongst the quiet hilltops of Santa Margarita, California. I love that there is no internet, and you can fully disconnect from technology to practice yoga, eat farm-to-table organic foods, meditate, journal, and spa in peace.

As someone who lives around here, it’s hard not to eat and feel well among the California hilltops!  Bonus points for their 100% solar-powered home, saltwater pool, Jacuzzi, and nearby hiking spots. They also run “Singlehood Retreat” making them one of the best spiritual retreats for singles. Considering the location, there are wine and yoga retreats, too because of wine not?

21. Ana Maya Resort

Where: Montezuma, Costa Rica

More than just a yoga retreat, Ana Maya is a paradise nestled in the Costa Rican jungle overlooking the ocean. They do all-inclusive yoga retreats ranging from a few days to weeks. You’ll get nothing less than all organic, healthy meals – gourmet style, yoga packages, spa services, and specialized workshops.

Ana Maya Resort works with the neighbouring Rancho Delicioso to do yoga packages with their permaculture courses, scuba and surf camps, aerial silk, and archery. Rancho Delicioso is just a few miles away. It’s more affordable but not as luxurious as Ana Maya, and so many guests do one week at Anamaya and one at Rancho Delicioso.

22. Yoga Goa Purple Valley

With access to the world’s best Ashtanga teachers (John Scott, Petri Raisanen, Alexander Medin), Goa’s Purple Valley one of the best yoga retreats in the world to practice Mysore-style yogic living.

The yoga retreat is spread over two Portuguese-style houses and landscaped gardens with a tropical forest feel. Two international and one Ayurvedic chef prepare delicious, healthy meals.

You may also meet with Ayurvedic doctors and massage therapists. We consider this one of the best spiritual retreats in India for singles, though couples you are welcome too.

23. Sleep YourSelf Awake Retreat

When: Puerto Vallarta, Mexico

Located between the jungle and a private beach, this is one of the best meditation and yoga retreats in the world. I love their focus on yoga nidra sessions to work through the stages of sleep and get restorative sleep.

Yoga Nidra brings the nervous system into a coherent state, resting in a place where healing can occur on all levels. You can also expect body mapping and dream mapping workshops, and the option to participate in a traditional  temazcal  (Mayan sweat lodge) ceremony.

24. Aro Ha in the Southern Alps of New Zealand

Where: Lake Wakatipu, New Zealand

Aro Ha is a multi-award-winning retreat where wellness traditions meet luxury. Each retreat aims to achieve that by focusing on the BREATH acronym: Being, Relating, Eating, Activity, Toxicity, and Healing.

Salute the rising sun with vinyasa yoga, be immersed in nature, and use a variety of practices to elevate your body and mind. The accommodation features a range of eco suites in a home with a shared foyer with communal space to sit and share tea. From the hydrotherapy spas set into the mountainous earth to the yoga studio with panoramic views of Lake Wakatipu, you’ll find peace everywhere you turn.

The all-inclusive program serves up vegetarian, paleo-friendly, gluten-free, and dairy-free cuisine to help reset your eating habits; and fitness classes, spa therapy, and mindfulness practices take care of the rest of the body and mind. This will translate nicely into all your mindful training in the gym, on the mat and elsewhere.

Aro Ha is a self-sustaining retreat that merges ancient traditions with modern technology. From the organic produce grown onsite and stored in ambient, earth-cooled cellars, to our state-of-the-art solar and hydro energy system, each wellness journey leaves no trace.

25. Akasha Wellness Retreat

Akasha Wellness Retreat combines some of the best hiking in the world with a yoga retreat. It is in a quaint village in the mountains of Transylvania close to the city of Brasov. It is the perfect wellness retreat getaway from Western Europe, as it’s – as they say – “remote and rural on purpose.” You’ll practice yoga and hike amongst pure mountain air and nature, and eat some of the best homemade food.

You’ll have unlimited access to Swedish & infrared sauna, and outdoor jacuzzi hot tub, both with views of the mountains. Body therapies, energy healing, and massages can be booked on arrival.

26. Seven Senses

Where:  Todos Santos, Mexico

Throughout this week-long retreat, holistic naturopath, Dr. Erica Matluck and sound practitioner, Paul Kuhn will lead you through a series of exercises, ranging from breathwork and sound therapy to yoga and empowering purpose-driven workshops, to optimize your seven chakra centers.

At the end of this transformative journey, you will have the access to and understanding of powerful physical and metaphysical tools to unblock, strategize and manifest boundless success and happiness back at home.

Wanna know how to pack like a pro? Well for a start you need the right gear….

These are packing cubes for the globetrotters and compression sacks for the  real adventurers – these babies are a traveller’s best kept secret. They organise yo’ packing and minimise volume too so you can pack MORE.

Or, y’know… you can stick to just chucking it all in your backpack…

Are you looking for an extreme fitness retreat for adults? You know, the drinking kind? Check out these fitness vacations that may or may not serve beer too.

27. Surf Yoga Beer

Where: Italy, Belize, NYC, and Beyond

No, this surf camp and fitness vacation is not just about beer. They offer salsa dancing, sailing, surfing, HIIT workouts, kayaking, and fitness retreats around the world. There are also smaller exercise and yoga retreats around New York City .

28. Yoga for Bad People

Where:  Multiple locations like Cuba and Tanzania.

So what’s up with Yoga for bad people? From their site: “In a classic text on yoga, the “Hatha Yoga Pradipika”, it is stated that one of the obstacles to yoga is “adhering too strictly to rules”, hence the slang term “bad”. BAD, essentially meaning good, but with a little spice and an element of being unconventional and eccentric.” They do adhere to some traditional yoga but are not afraid to throw on some bumping music and dance.

Yoga for bad people leads fitness retreats around the world that allow for quiet reflection intense physical athleticism. Unlike the other fitness resorts above, they focus on nightlife too.

We’re not all made of money. But it doesn’t matter anyway. Your ideal wellness retreat doesn’t have to cost the Earth.

Yes, you can still experience health spa services, fun activities, and weight loss boot camps on a budget. Here are some top picks that the world has to offer in affordable fitness retreats.

29. Soul & Surf

Where: India, Sri Lanka, Portugal

With shallow, uncrowded waves, Kerala could never rival surf hot spots like Indonesia and Hawaii, but it’s perfect for learning how to surf in a tropical, exotic place. They were one of the country’s first surf camps to offer classes from professional teachers. Get to know this beautiful place in India, and learn to surf with daily rooftop yoga.

Another excellent option is to go surfing in Sri Lanka with Soul & Surf. Although they’re affordable, they set their standards high with brilliant, down-to-earth staff, surf, yoga, pranayama, meditation, therapies, cafe, and music programs. I’m a huge fan. 

30. Free Spirit Hostel, Nicaragua and Ecuador

Surf and yoga package holidays do not have to be expensive. At Free Spirit, the owners believe surf and yoga should be for everyone. The package includes six nights of accommodation in a shared dorm, six breakfasts, six dinners, three surf lessons, one surf theory lesson, board rental, and five yoga lessons. El Transito’s break offers the best intermediate-advanced waves in March-August.

Our GREATEST Travel Secrets…

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While we love to backpack and travel on a dime , we also love to dream about luxurious fitness retreat vacations once and a while. If you come across a winning lottery ticket or inheritance, maybe you should book yourself a spot at a luxury boot camp.

31. The Ranch

Where: Malibu, California

The Ranch is one of the best luxury fitness retreats in the world, where wealthy A-listers go to get in shape. Choose from the Ranch (a seven-day stay), the Ranch 4.0 (a four-day weekend), or the Ranch 10.0 (an intense 10-day program). A typical day includes long hikes, strength training, and yoga, accompanied by an organic plant-based meal plan.

32. Canyon Ranch

Where: Tuscon, Arizona

One of the most famous luxury fitness resorts in the US, Canyon Ranch offers everything you can imagine in the name of wellness. They have experts in medicine, exercise physiology, nutrition, life management, spirituality and other wellness specialities onsite. From their Life Enhancement Center to their Spa, wellness programs, and incredible dining experience (organic and beyond), no one does luxurious wellness better.

During your stay, you are encouraged to set an intention for each visit. From there, you get over 40 classes and activities to choose from, like forest bathing and yoga, HIIT training, and creative art classes. You also get $160 per day to use for massages, facials, and one-on-one with fitness pros, exercise physiologists, nutritionists, spiritual guides, physicians and more.

Canyon Ranch has a 100,000-square-foot spa and fitness facility with indoor and outdoor pools, saunas, steam rooms, an indoor running track, cycling studio, and more.

33. The Body Holiday

Where: St Lucia, Caribbean

If you are looking for one of the best luxury fitness retreats on a beautiful, tropical island, then this fitness resort is for you. You have several activities to choose from, like archery, Zumba, morning runs, snorkeling , and sunset yoga. Plus, five restaurants cater to any type of diet.

They host weight loss retreats, yoga retreats and beyond. The Body Holiday is both a great fitness vacation for singles but also couples fitness retreat too. Moreover, they use technology, ancient Ayurvedic principles, and a range of non-invasive diagnostics to assess your nutrient, hormone and stress levels, heart health and more.

34. Ananda Spa Wellness Retreat

Where: Narendranagar, India

Ananda Spa is one of the best wellness retreats and most famous Ashrams in India. It’s quite pricy for India, but their detox program is supposed to be one of the best. You’ll experience a variety of yoga, Ayurvedic, meditation, and cleansing spa remedies.

Still have some questions? No problem! We’ve listed and answered the most commonly asked questions below. Here’s what people usually want to know:

What are the best luxury fitness retreats in the world?

If you’re not worried about money, joining The Ranch retreat will be a blast. Other great luxury options are The Canyon Ranch and The Body Holiday Retreat .

How fit do you have to be for a fitness retreat?

As long as you can move consistently for a couple of hours during the day, your fitness level should be fine. However, reserach the retreat you want to join for any fitness requirements beforehand.

What are the best fitness retreats in Europe?

Check out these cool Europe fitness retreats: – 38 Degrees North – The Big Blue Swim in Greece – Mad to Live

What is the best all-inclusive wellness retreat?

The best all-inclusive wellness retreat in the world is Ana Maya Resort in Costa Rica. As well as offering all the best healthy food and luxury experience, they just have an incredible all-rounder experiences.

Fitness and wellness is way more than just weight loss or dropping dress sizes. It truly should be about how happy you are in your skin. That is way off from anything you’re going to just see in the mirror. 

That’s why these are some of the best opportunities in the world to improve your life. Make yourself proud of what you achieve, and you can also be somewhere incredible while you do it!

From luxurious adventure retreats to mind-body yoga, for fitness and wellness to extreme fitness getaways, I aimed to cover the best wellness getaways in the world. Whether you want to surf, greet the sun with salutations, or get your butt whipped, there’s a retreat listed for you.

In the process of improving your physical and mental health, push yourself to make friends. These people are in the same place as you for a reason. So open up your heart to get to know these people around you. If you’ve had amazing experiences in a fitness or wellness retreat anywhere in the world, tell us about it in the comments!

Ana Pereira

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10 Bodyweight Travel Exercises And A Quick Travel Workout

by Cori Lefkowith | Blog , Bodyweight , Exercises , Travel Workouts , Workouts | 0 comments

When you travel it can be hard to keep up with your workout routine.

You may simply be busy, or relaxing or without access to your usual workout equipment. But that doesn’t have to mean you fall off your workout routine.

While you can take time off on vacation, it can be useful to have some Bodyweight Travel Exercises and quick Travel Workouts on hand, especially if you travel often. These moves and exercises can be something quick you do in your off time, even if all you have access to is the space in your hotel room.

Try these 10 Bodyweight Travel Exercises and Quick Travel Workout.

10 Bodyweight Travel Exercises

These Bodyweight Exercises require no equipment and very little space for you to get in a great full-body workout. And they can help you add some variation to the basic bodyweight push ups and squats we all know.

They are perfect for when you travel or even if you want to do a quick workout at home.

Squat to Alternating Lunge – Combine the Squat and Lunge into one lower body toasting move with the Squat to Alternating Lunge. This move will work your legs and glutes while getting your blood pumping.

To do the Squat to Alternating Lunges, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.

Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.

In the lunge, your front heel should be down and your weight should be fairly centered.

Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.

Beginners can start with stepping between the two moves instead of jumping.

Push Up with Toe Touch – This is a great push up variation that will work your glutes, core and shoulders even more.

Beginners can do this from their knees and simply reach back between their knees instead of toward each ankle.

To do the Push Up with Toe Touch, set up in the plank position on your feet and hands with your hands under your shoulders and your feet about shoulder-width apart. Putting your feet closer together can make it harder to balance and force your core to work harder. Your body should be in a nice straight line.

Then from this plank position, reach one hand back toward the opposite ankle. As you reach back, push your butt up in the air. Reach back toward the opposite ankle and then move back into the plank position, placing your hand back down on the ground.

Perform a push up, dropping your chest toward the ground with your body moving as one unit. Press back up and then reach the other hand back toward the opposite ankle.

Push your butt up into the air every time you reach back, but make sure to come back forward into the plank position before performing the push up.

Side Plank Stars – Work your entire core, but really target those glutes and obliques with this Side Plank variation. The leg raise while in the Side Plank, challenges your core stability while engaging your glutes even more.

To do the Side Plank Stars, start in a side plank position with your elbow under your shoulder and your body in a nice straight line to your feet. You can choose to stack your feet or place your top foot in front. Beginners may need to drop their bottom knee down toward the ground.

Keeping your bottom hip up, lift your top arm up toward the ceiling as you raise your top leg up. Lift them up then lower them back down and rotate into a front plank with your elbows under your shoulders and your body in a nice straight line.

Do not let your hips sag or your butt go up toward the ceiling as you shift into the front plank. Do not touch your knees down or relax in this position although beginners may do this from their knees.

Then rotate into a side plank on the other side. In this side plank position, with your bottom hip up and body in a nice straight line, lift your top arm and leg up. Do not rotate toward the ground or rotate your leg way open as you lift.

Lower back down and rotate back into the front plank before switching to the other side.

Plank Sit Thrus – Sit Thrus are a great rotational core exercise. When you add in the hop back to Plank, you make them not only more challenging for your core, but also more of a cardio movement. Beginners will stick with the basic Sit Thru.

To do the Plank Sit Thrus, start in a bulldog position from your hands and feet, with your hands under your shoulders and your knees bent so that your knees are under your hips. Your knees should be about an inch off the ground.

Then jump   your feet back into the plank position with your hands under your shoulders and your body in a nice straight line from your head to your toes.

Jump your feet back into the bulldog position, then rotate into a Sit Thru on one side. Kick one leg under and through as you lift the opposite hand up off the ground. As you kick the leg under and through, your body should rotate so that you could “sit” on the ground with one leg out straight.

Bring the leg back under your body and place the foot back on the ground so you are back in the bulldog position. Jump back into a plank and then repeat on the other side.

You can also cut out an extra plank between Sit Thrus to make the move slightly easier. Move as quickly as possible and rotate all the way through with each Sit Thru.

Snowboard Hop Burpees – This Burpee variation is a great way to blast your legs even more while getting your blood pumping.

Beginners can step instead of hopping. You can also choose to do a jump back into plank with each hop or you can do 3 hops with a jump back (shown in the video). Adding in a few more hops works the legs even more!

To do Snowboard Hop Burpees, start with your feet in a slightly staggered stance and your back foot out in front of your front foot. Look forward over that front leg and then squat down to place your front hand down on the ground by your toe. Do not simply round over to place your hand on the ground. Squat down. Do not touch the ground if that means rounding over with your butt up.

Then jump up and rotate, switching to land in the slightly staggered stance on the other side. Touch your hand back down to the ground as you sink into a squat on that side.

Jump back up and rotate back to the first side. Then in the squat, place your hands down on the ground and jump your feet back into a plank position.

Keep your core engaged and your body in a nice straight line. Jump your feet back in and come back into the squat.

Jump and switch to a snowboard hop on the other side. Repeat 3 jumps and perform the jump back on the other side.

3-Way Squat Jumps – Squat Jumps are one of those basic bodyweight moves we all love to use, especially when we want a cardio workout that will work our legs and we don’t have much space or equipment.

However, the basic Squat Jump gets boring. That is why the 3-Way Squat Jump can be a fun way to mix things up. Plus the three different jumps target your legs in slightly different ways.

This move is a leg burner for sure!

To do 3-Way Squat Jumps, start with your feet about shoulder-width apart or maybe even a little wider. Sit your butt back and squat down. Do not round over.

Then jump up and as you do bring your feet in a little bit closer so that, when you land, your feet are closer than shoulder-width apart.

Sink into a squat and then jump back up to land with your feet together. As you land, sink quickly into a squat.

Explode back up and repeat, moving back into that wide squat to start.

Square Lunge – This is a great move to work your legs from a few different angles and target not only your glutes, but also your adductors. It can be hard when you travel to really work your legs unless you have access to weights or use jumping exercises.

However, if you combine lunges, you can challenge your legs more than you would with a basic bodyweight Squat without adding weight.

To do the Square Lunge, start to one side of the space you have to use. Then step out wide to the side, and bend the knee of the leg you stepped out with to sink into a deep side lunge. Keep your other leg straight as you sit your butt back and sink down. Keep both heels down as you sink and do not round over.

Then, drive up through the heel of your bent leg to stand up as you use your adductors to pull the straight leg in toward the leg you stepped out with. You will now be on the other side of the space from where you started.

Then lunge back. You can choose to keep the same leg working or alternate which leg works. Lunge back toward the back of your square, dropping your back knee down toward the ground while keeping your front heel down. Keep your chest up as you sink into the reverse lunge.

Drive off your front heel to push backward and come to standing. You will now be at the back of your square.

Perform another side lunge, stepping out to the side with the other foot this time. Sink down, pushing your butt back then stepping in with the straight leg.

Then lunge forward, dropping the back knee down as you keep your chest up. Step your back foot forward to come to standing and you’ve completed the square. Repeat, moving the same direction for a few more reps or alternate and reverse the square.

While this move doesn’t require a ton of space, it does require you to have a nice square of space. If you don’t, try one of these Lunge variations. ********

Rotational Reach Push Up – This is a great rotational core exercise to build core stability while working your core even more. And the Push Up is a great way to work your upper body without being the same old boring basic Push Up!

To do the Rotational Reach Push Up, start in a plank position with your hands under your shoulders and your feet about shoulder-width apart. The closer your feet are together, the harder the move will be. But don’t place them so close together that your butt goes up in the air, especially as you rotate.

Then reach one hand under your body and rotate slightly that direction. Reach that same hand back open toward the ceiling, rotating your body into a side plank from your hand as you open up.

Rotate back closed and place the hand back down on the ground before performing a push up. Make sure your body moves as one unit as you perform the push up.

Lower your chest down to the ground then press back up and lift the other hand up to reach under and across your body before rotating open into the side plank.

Place the hand back down and perform another push up.

You can keep alternating rotational reaches on each side or you can stay on one side for a number of reps before switching.

Lateral Crawl Push Up – This is a great challenging push up and crawling exercise. It will work your entire core and really toast your chest, triceps and shoulders. Because it combines two different types of push ups (wide grip and narrow grip) it will work your upper body in different ways while your core has to work hard to keep your body in a nice straight line.

Plus, adding in the lateral crawl makes the move extra cardio!

To do the Lateral Crawl Push Up, start in a plank position with your hands in closer together and your feet about shoulder-width apart. Perform a push up, dropping your chest down toward the ground as your body moves as one unit. Do not let your elbows flare way up by your ears.

Press back up to the top of the push up and then step to one side with your hand and foot (your “front” hand and “back” foot will move together). This should bring your hands out wider, probably wider than shoulder-width, as your feet come together. Perform another push up then step your hands back in together and your feet back out wide (this time you will move the back hand and front foot).

Keep moving toward one side, performing a push up each time you step. Then go back the other way.

Beginners can remove the push ups or even only perform a push up every other crawl.

Forearm Plank Bird Dogs – The basic Bird Dog is a great way to build core stability and activate your glutes. By doing the move from a plank position, you force your core and glutes to work even harder. Beginners may need to stick with the move from their knees while advanced exercisers can try the Forearm Plank Bird Dogs or even the Advanced Bird Dogs from their hands.

To do the Forearm Plank Bird Dog, set up in a plank position from your forearms and toes with your elbows under your shoulders and your feet about hip-width apart. Placing your feet closer together will make the move more challenging because your core will have to work harder to stay balanced.

Then, holding this plank position, lift one arm and the opposite leg up off the ground. Reach them as if reaching toward opposite walls. Do not rotate open or let your butt go up in the air as you reach. Also, engage your glute as you lift your leg so that your low back doesn’t take over.

Pause at the top of the lift then lower back down and lift the other arm and leg.

Move slowly and stay balanced. You can also stay on one side as that will be easier to stay balanced.

Do not rush this move or let your core wiggle a ton as you perform the arm and leg lift. You want to keep your core stabile.

Mix up your usual bodyweight travel workouts with these 10 fun moves! Try the Quick Bodyweight Travel Workout below for a great way to use them!

Quick Travel Workout

Often when we travel we are short on time. Or we simply don’t feel like spending a ton of time working out. That is why it is great to have a few short, but challenging, bodyweight workouts in your arsenal.

Try this Quick Travel Workout . It will take you under 10 minutes to complete!

Set a timer for 20 second intervals of work with maybe a few seconds of time to transition. You will complete each exercise for 20 seconds and rest 20 seconds between rounds. During this 20 seconds of rest, you can make it “active rest” by performing jumping jacks or some other low intensity exercise.

Complete 2 rounds of each circuit, resting an extra 20 seconds between circuits. Beginners may need to rest more if needed.

CIRCUIT #1: 20 seconds Snowboard Hop Burpees 20 seconds Rotational Reach Push Up 20 seconds Star Planks 20 seconds Rest/Active Rest

CIRCUIT #2: 20 seconds Squat to Alternating Lunges 20 seconds Lateral Crawl Push Up 20 seconds Plank Sit Thrus 20 seconds Rest/Active Rest

CIRCUIT #3: 20 seconds 3-Way Squat Jumps 20 seconds Push Up with Toe Touch 20 seconds Forearm Bird Dogs 20 seconds Rest/Active Rest

Stay on track and keep moving even when you travel with these 10 Bodyweight Travel Exercises and Quick Travel Workout!

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Welcome to Running Week

The Strategist (not by design, just by coincidence) happens to be full of runners. And this has seeped into our coverage. Seven of us have done half-marathons, four have run marathons, three of us ran in college, and collectively, we’ve run more than 5,000 miles in the last year. We’ve put in hours of our own testing and interviewed personal trainers and fitness coaches to find the very best foam rollers and electrolyte powders and sports bras . We talked to runners to find out what the best gifts for runners are. We’ve spoken to professional and passionate amateur runners about their favorite gear and written about our own favorite running sling pack and headlamp beanie . We’ve also talked to famous people, like Ben Gibbard and Geoff McFetridge , about the shoes and GPS watches they rely on for long runs on trails.

So for this week, we hit the ground running (literally), testing everything from running shorts to running shoes for beginners, interviewing experts, and tapping into our runners on staff to give every kind of runner all the intel they might need. So whether you’re a daily runner, a racing enthusiast, or simply running curious, check back here daily as we’ll be adding stories about all sorts of running essentials, from socks that support your arches to hydration packs that you can sip from on the go. Welcome to Running Week at the Strategist.

Meet the Runners of the Strategist

Like we said above, there’s an unusually large subset of Strategist staffers that are really into running. To get a sense of how serious we are about the sport and the collective experience we bring to the subject, we’d like to introduce you to the runners on staff. Meet the team — and take a look at a few of our personal favorite running items.

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The Essentials With Megan Roup: Dance Cardio, Intuitive Eating and Vintner’s Daughter

“i wanted to create a class for busy women that was shorter and that simplified dance cardio in a welcoming space,” says the sculpt society founder..

Having spent her entire childhood in the dance studio and her early adult years as a professional dancer in New York City, Megan Roup was used to following other people’s choreography. But in 2017, she officially set out on her own, establishing The Sculpt Society .  With the TSS method, Roup introduced people to a new form of stylized cardio that centered around inclusivity and left out any talk of dieting or weight loss that was (and continues to be) prevalent in the fitness world.

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“I really struggled with body image in my early twenties, and the kind of triggering language that was in magazines or social media with things like before and after photos,” Roup tells Observer. “I didn’t want to be part of the problem that I felt was being perpetuated, and I think we’re just all getting sick of being told, over and over again, this certain narrative around our bodies and what we should look like,” she explains of making a conscious decision to forgo marketing TSS in a results-focused way.

Instead, she prioritized creating a community where anyone could join and get in a good sweat. “Even as someone with a professional dance background, I would walk into some of these fitness classes and feel intimidated,” Roup recalls of her first introduction to the boutique fitness scene while living in New York City. “I wanted to create a class for busy women that was shorter and that simplified dance cardio a little bit in a welcoming space. I wanted someone with zero dance background to be able to walk into my class and feel really successful, but I also wanted someone with a dance background to walk into my class and equally enjoy it.”

Though Roup’s dedicated following now includes It girls like model Miranda Kerr and actress Dakota Johnson , her success didn’t happen overnight. After graduating from NYU’s Tisch School of the Arts, Roup started teaching fitness classes (and modeling) to help supplement her income as a professional dancer. “I quickly fell in love with teaching and connecting with other women, and it really opened my eyes to the next chapter for me,” she says. In the midst of a boutique fitness boom in New York City, Roup began to explore every kind of workout, from dance cardio to reformer Pilates to Vinyasa yoga, before pursuing her own method. “When I started teaching, there were some days where no one would show up, or two people would show up,” she remembers. “But I knew what I had in the class was special, how I taught it was special and the energy that was created was special—I just needed to get bodies in the room to experience it.” Word of mouth helped to turn more New Yorkers on to The Sculpt Society, and Roup developed a social media strategy that involved working with influencers and models to generate more buzz.

Less than 10 years later, Roup has amassed 500,000-plus followers on Instagram , runs an app with more than 600 on-demand classes, and continues to teach in-person classes (now on a weekly basis in Los Angeles, where she has since relocated). But she’s not done yet. 

As Roup’s own life has grown to include marriage and motherhood, she’s taken The Sculpt Society community on the journey with her. Becoming pre- and postpartum certified, Roup created a TSS Mama program, which includes dedicated classes for each stage of pregnancy and postpartum. She’s also set to launch a fertility program, which she created with the help of Dr. Lucky Sekhon, MD , a New York City-based board-certified reproductive endocrinologist, infertility specialist and obstetrician-gynecologist. “She’s helping guide me on what classes and workouts to do for each section of if you’re trying to conceive, or going through IVF, or freezing your eggs,” shares Roup. “We’re also working with a mental health specialist so that women can feel more supported during their fertility journey.”

From her skincare favorites to her ultimate brunch spot, Roup shares her current essentials with Observer.

Morning skincare routine:  

I don’t wash my face in the morning; I never have because I have dry skin, so I splash my face with water . I love products, so I definitely try a lot of different kinds of products, but I use vitamin C, an eye cream, a moisturizer, an oil and a SPF. Currently, I’m really loving YSE’s vitamin C serum , and I’m using Caudalie’s eye cream and the resveratrol moisturizer . For face oils, I always love Vintner’s Daughter even though it’s a little pricey. U Beauty has a great one, and Naturium has a really great squalane oil that’s more price-sensitive. For SPF, I love Supergoop’s Glowscreen or their Unseen Sunscreen .

The foods that fuel her workouts:

I’m a really big believer in intuitive eating, so if I’m hungry right when I get up, I’ll do something as simple as an apple and almond butter or overnight oats with Califia’s organic line of almond milk or oat milk—it really changes. I love a Good Culture cottage cheese, or sometimes my husband will make me a smoothie, and if I’m wanting something a little heartier, I’ll have Ezekiel toast, smashed avocado and some eggs.  

Her wellness routine:

Movement is such a big self-care tool for me, but as I’ve entered motherhood, it’s just small things. I love an infrared sauna, and I also just got this little lymphatic roller from Love Wellness that takes no time at all. About a year ago, I started getting up before my first child, Harlow, wakes up, and then I had my second child, so even just giving myself 45 minutes to an hour in the morning to take a walk outside, get some vitamin D and get some caffeine, and then it’s back into the thick of things.

Los Angeles coffee and brunch favorites:

I love Verve and Alfred’s, and I know there’s Blue Bottle everywhere, but I like that, too. And then for brunch, Great White . They’ve got their Great White Brekkie that’s really good, and I also really like their avocado toast and folded eggs.  

Favorite vacation spot:  

My family is from Cape Town, and it’s my favorite place to go and visit. I grew up spending the month of December there, but now it’s more like every couple of years that we try to go, because it gets harder to travel with kids.

What she’s traveling with:

I really try to do a carry-on whenever I can, because I’m the type of person who wants to land and get straight to my hotel. I just got a bunch of Calpak pieces of luggage that I really like, and are on the more affordable side. I always have headphones with me, like the Sony headphones for noise-canceling or just traditional AirPods, and then I need snacks in my bag, and a notebook and pen.

The one thing in her wardrobe she refuses to part with:

My whole workout section in my wardrobe! It’s kind of ridiculous, and if you saw it, you would be like, ‘You don’t need 100 leggings.’ But because I’m filming so much, I’m always trying to keep the outfits fresh and mix and match things. We just came out with a little capsule launch with The Sculpt Society, so I’m partial to that, but I like shopping at Bandier , Carbon 38 , Alo Yoga , Vuori , Athleta , Beyond Yoga —there are so many great brands.

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More From Forbes

The wall street hotel is a jewel in lower manhattan.

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The Wall Street Hotel's Lounge on Pearl.

With its Pearl Street location and its founders’ history as Australia’s largest and oldest pearling company, it’s hard to resist making pearl references about The Wall Street Hotel . But the truth is this still newish boutique hotel in New York City’s Financial District is a delightful discovery, much like finding a pearl in an oyster.

FiDi has never really been known for its hotel options but The Wall Street Hotel just may be the catalyst to change that – especially as the area continues to grow as a place to settle in for the night rather than simply explore for a day.

The lobby and reception area of The Wall Street Hotel.

You immediately feel the warm vibe when you enter the elegant yet welcoming lobby. Although the hotel has a sophisticated aesthetic with lots of mother of pearl detailing and touches of New York glam all around, there’s nothing stuffy or intimidating about it, making it a real find, whether you’re there on business, sightseeing with the family or spending a romantic weekend in the city.

Kids and dogs are not only welcome but are catered to with everything they need for a great stay.

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The Wall Street King room at The Wall Street Hotel.

The 180 rooms and suites are beautifully decorated and thoughtfully appointed, with rich textures and soothing colors that make them feel homey and more like cozy bedrooms than hotel rooms. My husband and I stayed in a Corner King, which was light and comfortable. We loved the art deco-ish bar cart/mini bar and the little round table in front of the window, where we enjoyed our complimentary mini cannolis while people watching.

Every room features heated bathroom floors, luxurious Frette bed linens and Bang & Olufsen Bluetooth speakers – all of which really added to our stay. Although I have never in my life used the slippers hotels provide, I actually took these home because they’re so cute.

The Wall Street Hotel slippers.

Because the pearl and oyster theme continues in the rooms, with related artwork hanging over the bed and even in the spacious bathroom, I was actually intrigued enough to want to learn more about the Paspaleys and their history in pearling. Next time, we’ll book a room with a harbor view to fuel our imaginations.

The Lounge on Pearl

The library in The Wall Street Hotel's Pearl Lounge.

Although The Wall Street Hotel has only been open for two years, its Lounge on Pearl has become a popular all-day gathering spot for both guests and locals and it’s easy to see why. First, it’s impossible not to be drawn in by the room itself, which tempts you in with a small library filled with art books and a selection of newspapers.

We ate most of the pastries before I remembered to take a photo.

The high-ceilinged lounge has huge windows and lots of inviting spots to enjoy a cocktail or coffee, light fare from the hotel’s own La Marchande restaurant or afternoon tea. We opted for afternoon tea, and settled ourselves into two cushy armchairs, where we indulged in three tiers of delicious sandwiches, scones and pastries served on gorgeous decorative plates. I loved the little bee that housed the honey and the sugar cubes shaped like hearts and teapots.

The honey bee at afternoon tea is just one of the many beautiful touches you'll find all around The ... [+] Wall Street Hotel.

Lounge on Pearl is a lovely spot to spend a couple of hours relaxing over tea – and they even offer a Petite Pearl Tea specially curated for kids aged 12 and under so you can introduce younger ones to the tradition. During the month of May, in honor of Mother’s Day, you can add a “Mom’s Cup O’Tea” tea-inspired cocktail, which includes Botanist Gin, Lilet Blanc and Italicus.

The Pearl Lounge bar at The Wall Street Hotel.

If you prefer, you can hop onto a comfy stool at the martini-themed bar for creative cocktails and an extensive collection of martinis, from Not So Dirty to French.

La Marchande

La Marchande at The Wall Street Hotel

There’s nothing like staying in a hotel that has an onsite restaurant helmed by a chef with two Michelin stars to his name. La Marchande is a brasserie that feels like a French café and it’s open for breakfast, lunch and dinner.

Chef John Fraser’s eclectic menu features signatures like French Onion Dumplings and Roasted Bone Marrow and, of course, two different kinds of oysters. We didn’t get to eat here because we had such a quick visit but it’s yet another reason we can’t wait to come back.

Bar Tontine

Bar Tontine at The Wall Street Hotel

This brand new 15 th floor rooftop bar opened the day after we left and I can’t wait to check it out next time because the staff seemed so excited about it and the photos look stunning. With both indoor and outdoor seating and sweeping views, it’s likely to become the place to hang out this summer.

The Fitness Center

The Fitness Center at The Wall Street Hotel.

It’s easy to get your 10,000 steps in just walking around Manhattan but the hotel’s well-stocked gym is filled with the latest fitness equipment, from treadmills to The Mirror to the Rogue Concept 2 Rower. Peloton bikes, dumbbells, jump ropes and medicine balls are also available and the concierge can arrange personal trainers and yoga sessions upon request.

Billion Oyster Project

Treat yourself to the oyster-shaped bottle opener on the bar cart that benefits the Billion Oyster ... [+] Project.

I love supporting hotels that are doing their part to support the planet and the local community, and The Wall Street Hotel has partnered with Billion Oyster Project to help restore New York Harbor’s oyster reefs. In case you didn’t know – and I didn’t – oyster reefs do so much for the environment, acting as a habitat for hundreds of species, preventing erosion and protecting the city from storm damage.

This feels like such a natural collaboration, especially as the hotel already builds awareness organically through its decor. In fact, there’s an oyster-shaped bottle opener on the bar cart in each room that will catch your eye because it’s so unique. Go ahead and treat yourself to it because it will make a great conversation piece at home and all proceeds benefit Billion Oyster Project.

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Severe Traffic Alert: All Northbound and Southbound Travel Lanes of I-270 Closed at Exit 22

A traffic collision involving a truck has closed all northbound and southbound travel lanes at Exit 22 on Monday, May 13.

The Montgomery County Office of Emergency Management and Homeland Security issued the following alert at 10:40am: “Traffic incident closes all northbound and southbound travel lanes on I-270 at Exit #22/Old Hundred Road. Northbound lanes will be detoured at Exit #18/Clarksburg Road. This may be an extended delay. Seek alternate route.”

We will provide an update when additional information becomes available.

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FEST OF SPRING Caribbean Wine Food & Music Festival

Get ready to experience the vibrant colors, tantalizing flavors, and infectious rhythms of the Caribbean at the FEST OF SPRING Caribbean Wine Food & Music Festival! Hosted by RHU LLC, this exciting festival is set to take place on May 18, 2024, at the picturesque 16700 Barnesville Rd in Boyds, MD.

Step into a world where the Caribbean spirit comes alive! From 12:00 PM onwards, immerse yourself in a sensory journey that celebrates the unique culture, cuisine, and music of the Caribbean. Whether you're an African American, a Reggae or Soca music enthusiast, a wine lover, or part of the vibrant Caribbean diaspora, this festival promises to delight and captivate you in every way.

Let the enticing aromas of mouthwatering Caribbean dishes tantalize your taste buds. Feast on traditional delicacies prepared by expert chefs, showcasing the rich and diverse culinary heritage of the Caribbean. Indulge in flavorful jerk chicken, succulent seafood, and delectable plantain dishes that will transport you straight to the islands.

Accompanying the culinary extravaganza is a carefully curated selection of premium wines, ensuring the perfect pairing for your palate. Sip on fine wines from renowned vineyards, each sip a reflection of the Caribbean's vibrant spirit. Discover new flavors, expand your wine knowledge, and savor unforgettable moments with every glass.

As the sun sets, get ready to groove to the infectious rhythms of Caribbean music. Feel the pulsating beats of reggae, soca, dancehall, and calypso, moving your body to the lively melodies. Live performances by talented musicians and performers will keep the energy high, ensuring a night of unforgettable entertainment.

Don't miss this opportunity to embrace the Caribbean spirit and celebrate the arrival of spring in style! Tickets are available on AllEvents, so secure your spot today. Join us at the FEST OF SPRING Caribbean Wine Food & Music Festival, where cultures collide and unforgettable memories are made.

LIVE PERFORMANCES By: CULTURE Feat. Kenyatta Hill, EXCO LEVI, IMAGE BAND, RAS LIDJ REGG'GO with Special Guest SUGAR BEAR FROM E.U. & MORE! & MORE!

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KIDS 12 & UNDER FREE!!!

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IV Drips Are the Newest Luxury Travel Flex

People are now using ivs to treat all sorts of ailments, from jet lag to hangovers., tori latham, tori latham's most recent stories.

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IV drips have been well documented as hangover cures , but the medical services are gaining a new status as luxury travel amenity.

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And when you feel like another step might do you in, these companies come right to you. PureDropIV, for example, does house calls in the area. The I.V. Doc, founded by Adam Nadelson in New York City, often sees clients at some of the city’s most luxe hotels, including the Ritz-Carlton, the Four Seasons, the Plaza, and Aman, Nadelson told The Washington Post . “You name the hotel,” he said, “we’ve certainly been there.” And now the hotels themselves are getting into the IV game: A handful of Four Seasons spas have an IV drip among their services, and at the Ranch in Malibu and the Hudson Valley, you can be revitalized poolside.

Given that IV drips can be used for all sorts of reasons, people take advantage of them in different ways, with the Post noting regional differences throughout the United States. In cities like D.C. and New York, users may book a pre-travel IV to boost immunity and energy before any ill effects take place. In Los Angeles and Miami, you might see more IVs given to people interested in longevity or biohacking. And in places like Las Vegas, IV drips are still largely used as morning-after remedies.

To some, the trend may seem a little suspect, and The Washington Post noted that there are people in the medical and wellness spaces who aren’t so sure about recreational IVs, for various health and safety reasons.

Tori Latham is a digital staff writer at Robb Report. She was previously a copy editor at The Atlantic, and has written for publications including The Cut and The Hollywood Reporter. When not…

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40 Facts About Elektrostal

Written by Lanette Mayes

Modified & Updated: 10 May 2024

Reviewed by Jessica Corbett

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

• Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
• With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy, materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes, offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development.

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy, with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

Elektrostal's fascinating history, vibrant culture, and promising future make it a city worth exploring. For more captivating facts about cities around the world, discover the unique characteristics that define each city . Uncover the hidden gems of Moscow Oblast through our in-depth look at Kolomna. Lastly, dive into the rich industrial heritage of Teesside, a thriving industrial center with its own story to tell.

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Trains Moscow to Elektrostal: Times, Prices and Tickets

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Moscow to Elektrostal by train

The journey from Moscow to Elektrostal by train is 32.44 mi and takes 2 hr 7 min. There are 71 connections per day, with the first departure at 12:15 AM and the last at 11:46 PM. It is possible to travel from Moscow to Elektrostal by train for as little as or as much as . The best price for this journey is .

Get from Moscow to Elektrostal with Virail

Virail's search tool will provide you with the options you need when you want to go from Moscow to Elektrostal. All you need to do is enter the dates of your planned journey, and let us take care of everything else. Our engine does the hard work, searching through thousands of routes offered by our trusted travel partners to show you options for traveling by train, bus, plane, or carpool. You can filter the results to suit your needs. There are a number of filtering options, including price, one-way or round trip, departure or arrival time, duration of journey, or number of connections. Soon you'll find the best choice for your journey. When you're ready, Virail will transfer you to the provider's website to complete the booking. No matter where you're going, get there with Virail.

How can I find the cheapest train tickets to get from Moscow to Elektrostal?

Prices will vary when you travel from Moscow to Elektrostal. On average, though, you'll pay about for a train ticket. You can find train tickets for prices as low as , but it may require some flexibility with your travel plans. If you're looking for a low price, you may need to prepare to spend more time in transit. You can also often find cheaper train tickets at particular times of day, or on certain days of the week. Of course, ticket prices often change during the year, too; expect to pay more in peak season. For the lowest prices, it's usually best to make your reservation in advance. Be careful, though, as many providers do not offer refunds or exchanges on their cheapest train tickets. Unfortunately, no price was found for your trip from Moscow to Elektrostal. Selecting a new departure or arrival city, without dramatically changing your itinerary could help you find price results. Prices will vary when you travel from Moscow to Elektrostal. On average, though, you'll pay about for a train ticket. If you're looking for a low price, you may need to prepare to spend more time in transit. You can also often find cheaper train tickets at particular times of day, or on certain days of the week. Of course, ticket prices often change during the year, too; expect to pay more in peak season. For the lowest prices, it's usually best to make your reservation in advance. Be careful, though, as many providers do not offer refunds or exchanges on their cheapest train tickets.

How long does it take to get from Moscow to Elektrostal by train?

The journey between Moscow and Elektrostal by train is approximately 32.44 mi. It will take you more or less 2 hr 7 min to complete this journey. This average figure does not take into account any delays that might arise on your route in exceptional circumstances. If you are planning to make a connection or operating on a tight schedule, give yourself plenty of time. The distance between Moscow and Elektrostal is around 32.44 mi. Depending on the exact route and provider you travel with, your journey time can vary. On average, this journey will take approximately 2 hr 7 min. However, the fastest routes between Moscow and Elektrostal take 1 hr 3 min. If a fast journey is a priority for you when traveling, look out for express services that may get you there faster. Some flexibility may be necessary when booking. Often, these services only leave at particular times of day - or even on certain days of the week. You may also find a faster journey by taking an indirect route and connecting in another station along the way.

How many journeys from Moscow to Elektrostal are there every day?

On average, there are 71 daily departures from Moscow to Elektrostal. However, there may be more or less on different days. Providers' timetables can change on certain days of the week or public holidays, and many also vary at particular times of year. Some providers change their schedules during the summer season, for example. At very busy times, there may be up to departures each day. The providers that travel along this route include , and each operates according to their own specific schedules. As a traveler, you may prefer a direct journey, or you may not mind making changes and connections. If you have heavy suitcases, a direct journey could be best; otherwise, you might be able to save money and enjoy more flexibility by making a change along the way. Every day, there are an average of 18 departures from Moscow which travel directly to Elektrostal. There are 53 journeys with one change or more. Unfortunately, no connection was found for your trip from Moscow to Elektrostal. Selecting a new departure or arrival city, without dramatically changing your itinerary could help you find connections.

Book in advance and save

If you're looking for the best deal for your trip from Moscow to Elektrostal, booking train tickets in advance is a great way to save money, but keep in mind that advance tickets are usually not available until 3 months before your travel date.

Stay flexible with your travel time and explore off-peak journeys

Planning your trips around off-peak travel times not only means that you'll be able to avoid the crowds, but can also end up saving you money. Being flexible with your schedule and considering alternative routes or times will significantly impact the amount of money you spend on getting from Moscow to Elektrostal.

Always check special offers

Checking on the latest deals can help save a lot of money, making it worth taking the time to browse and compare prices. So make sure you get the best deal on your ticket and take advantage of special fares for children, youth and seniors as well as discounts for groups.

Unlock the potential of slower trains or connecting trains

If you're planning a trip with some flexible time, why not opt for the scenic route? Taking slower trains or connecting trains that make more stops may save you money on your ticket – definitely worth considering if it fits in your schedule.

Best time to book cheap train tickets from Moscow to Elektrostal

The cheapest Moscow - Elektrostal train tickets can be found for as low as $35.01 if you’re lucky, or $54.00 on average. The most expensive ticket can cost as much as $77.49.

Find the best day to travel to Elektrostal by train

When travelling to Elektrostal by train, if you want to avoid crowds you can check how frequently our customers are travelling in the next 30-days using the graph below. On average, the peak hours to travel are between 6:30am and 9am in the morning, or between 4pm and 7pm in the evening. Please keep this in mind when travelling to your point of departure as you may need some extra time to arrive, particularly in big cities!

Moscow to Elektrostal CO2 Emissions by Train

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• Electrostal History and Art Museum

You can spend time exploring the galleries in Electrostal History and Art Museum in Elektrostal. Take in the museums while you're in the area.

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The journey from Moscow to Elektrostal by train is 32.44 mi and takes 2 hr 7 min. There are 71 connections per day, with the first departure at 12:15 AM and the last at 11:46 PM. It is possible to travel from Moscow to Elektrostal by train for as little as or as much as . The best price for this journey is . Journey Duration.

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Cities near Elektrostal. Places of interest. Pavlovskiy Posad Noginsk. Travel guide resource for your visit to Elektrostal. Discover the best of Elektrostal so you can plan your trip right.