Sticking to a travel workout routine and staying in shape while away is tough. Below are our favourite exercises and travel fitness tips that you too can use to stay fit when travelling—and no, they don’t involve lugging dumbbells in your suitcase!
Bonus: These exercises are low-cost & budget-friendly, requiring little to no equipment. They also work well at home, and they helped us stay in shape (and even lose weight!) while working from home during COVID.
Running
Running is Nick’s favourite way to stay fit and burn off those travel treats. We always pack our running shoes (I swear by Hoka Clifton 9s — they double as walking shoes while exploring).
Running isn’t just exercise—see it as travel running, a way to sightsee and experience local culture. We’ll never forget our 7am park run in Lumpini Park, Bangkok with the locals, they even have calf stretching equipment for afterwards!
You may even find local running events to sign up to —a unique bucket list item!
Pro Tip: Invest in high-quality running shoes. Whether running or walking, your feet will thank you!
Our Running Shoe Recommendations:
- Nick’s Picks: Hoka Clifton 9 (recommended by my podiatrist) OR Asics Gel Cumulus
- Lauren’s Picks: On Cloudsurfer 2 OR Asics Nimbus
- Other Favorites: Nike Air Zoom Pegasus (great for walking & gym workouts)
Bodyweight workouts
No equipment? No problem! Whether its hotel room workouts, local park workouts, or beach workouts, you can do gym free bodyweight workouts anywhere!
Some of our go-to moves for our workouts:
- Press-ups
- Squats
- Lunges
- Sit-ups
- Burpees (if you’re feeling brave!)
Pro Tip: Use YouTube for workout inspiration! Try circuit training or HIIT for an intense, effective workout routine.
Jump Rope (Skipping)
Along with running, jump rope is Nick’s go-to travel workout—it’s fantastic for cardio, strength, agility, and coordination. In terms of travel fitness equipment, jump ropes are lightweight, easy to pack and low cost!
- Start slow and build up your endurance.
- Experiment with variations as you improve.
- Follow @LaurenJumps on Instagram for inspiration!
Word of Warning: Nick’s rope snapped while travelling! Luckily, we found a replacement at Decathlon in Chiang Mai. Invest in a high-quality jump rope like this one to avoid your travel fitness routine going astray!
Walking: The Most Underrated Exercise
Walking is free, easy, and effective. We rack up thousands of steps while exploring new places—it’s the perfect way to discover hidden gems.
Activity Trackers We Use:
- Garmin Forerunner Music – Great for GPS tracking, step counting & music (requires a compatible audio subscription like Spotify)
- Budget-friendly option: Garmin Forerunner 55 GPS (no music feature)
Best Walking Shoes for Travelers:
We use trail running shoes, which are popular among backpackers. They’re lightweight, versatile, and great for walking, running, and hiking.
- Our Picks: ASICS Gel Venture 9
- Popular Backpacker Choices we’ve seen on the road:
- Merrell Moab 3 Hiking Shoe
- Salomon X Ultra Pioneer Gore-Tex (on our wish list!)
TRX (Suspension Trainer)
A TRX or equivalent suspension trainer is a fantastic way to target muscles that bodyweight exercises can’t, like upper back muscles. They’re lightweight, easy to pack, and perfect for strength training on the go.
- Recommended: TRX Suspension Trainer
- Budget-Friendly Alternative
Our Gym Kit
We made sure our gym wear was versatile for both workouts and everyday wear, especially in hot climates.
Nick’s Gym Wear:
- Under Armour T-shirts
- Lightweight gym shorts with zips
- Compression socks (also great for long-haul flights!)
- Headphones (Also carry wired Apple-compatible ones to preserve my good ones)
Lauren’s Gym Wear:
- Adidas Gym Shorts
- Nike Cycling Shorts
- Under Armour Tank Top
- Shock Absorber Sports Bra
- Bose Earbuds (Lauren swears by these—they’re noise-cancelling!)
- Sony Budget version she has used in the past
Final Thoughts
Ultimately, travel fitness is not about packing gym gear—it’s about creativity, consistency, and staying motivated to to get your on the go workouts done.
We’d love to hear your suggestions on how you keep fit while travelling, hit us up below!
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