Sticking to an exercise routine while traveling can be tough. After years of experience and with a background in fitness and sport science, these are the best ways I’ve found to stay fit while on the road—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 work just as well at home, and they helped me stay in shape (and even lose weight!) while working from home during COVID.
Running
Running is my favourite way to stay fit and burn off those extra vacation treats. I always pack my running shoes (I swear by Hoka Clifton 9s — they double as comfy walking shoes while exploring).
Running isn’t just great exercise—it’s an amazing way to sightsee and experience local culture. I’ll never forget my 7 AM run in Lumpini Park, Bangkok, alongside locals!
You might even come across local races—a unique bucket list item!
Pro Tip: Invest in high-quality running shoes. Whether you’re 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 (great for home use)
- Lauren’s Picks: On Cloudsurfer 2 OR Asics Nimbus
- Other Favorites: Nike Air Zoom Pegasus (great for walking & gym workouts)
Bodyweight Exercises
No equipment? No problem! No expense needed. You can do bodyweight exercises anywhere—your hotel room, a local park, or even a beach.
Some of my go-to moves:
- Press-ups
- Squats
- Lunges
- Sit-ups
- Burpees (if you’re feeling brave!)
Pro Tip: Use YouTube for inspiration! Try circuit training or HIIT for an intense, effective workout.
Jump Rope (Skipping)
Skipping is my new go-to workout—it’s fantastic for cardio, strength, agility, and coordination. It also helped me recover from a running injury.
- Start slow and build up your endurance.
- Experiment with variations as you improve.
- Follow @LaurenJumps on Instagram for inspiration!
Word of Warning from Nick: My rope snapped while traveling! Luckily, I found a replacement at Decathlon in Chiang Mai. Invest in a high-quality jump rope like this one to avoid this issue!
Walking: The Most Underrated Exercise
Walking is free, easy, and seriously effective. Lauren and I 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 alternative: 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:
- Merrell Moab 3 Hiking Shoe
- Salomon X Ultra Pioneer Gore-Tex (on our wishlist!)
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
What We Packed: Our PE 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 (I 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-canceling!)
- Sony Budget version she has used in the past
Final Thoughts
It is not about fancy gear—it’s about creativity, consistency, and getting it done.
We’d love to hear your suggestions on how you keep fit while travelling, hit us up below!
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