Staying Fit While Traveling: My Go-To Workouts + Tips

Stay active on the go with my favorite Sculpt Society workouts, simple bodyweight routines, and hotel gym circuits to keep you feeling strong while traveling.

Hi friends!

How are you? I hope you’re having a lovely morning. We’re off on a little adventure: we’re headed to NYC! New York is one of my favorite places in the world, and I’m soooo excited for some Broadway shows, shopping, all the food and sightseeing. If you have any NYC tips or new faves, please send them my way! The last time I was there was a girls’ trip with Liv.

If you’ve been around here for a while, you know how much I love a good travel adventure. Whether it’s a family road trip or a long-haul flight overseas, I always feel better when I stick to some kind of movement routine while I’m away from home.

But let’s be real: staying active while you’re traveling can be challenging. Time zones, busy schedules, limited equipment, and wanting to relax can make it easy to skip workouts altogether. (And sometimes I do just skip workouts while I’m traveling.)

Over the years – between family trips, girls’ weekends, and long vacations – I’ve learned that you don’t need a fancy setup or hours in the gym to feel strong and energized while you’re out of town. Today, I wanted to chat about my go-to travel workouts, how I fit them into trips without it taking over, and the mindset tips that make fitness on the go feel doable and fun.

Staying Fit While Traveling: My Go-To Workouts + Tips

Why I Make Fitness a Priority When Traveling

When I move my body on vacation or while traveling for work, I notice:

My energy stays higher

I feel less bloated

I get to enjoy all the amazing food without the sluggish feeling

It helps me sleep better and manage stress, which is always appreciated

Most importantly, it’s not about “burning off” meals or forcing mysel to do something I don’t feel like doing. I usually look forward to moving my body each day (and it’s one of the ways I maintain my somewhat sanity lol). For me, it’s about keeping my routine, supporting my mental health, and feeling good so I can enjoy every moment of the trip.

My Go-To Workouts While Traveling

Here are my top three ways to move on the road — all tried, tested, and easy to customize to your schedule and location.

1. Sculpt Society App Workouts

If you’ve followed me for a while, you know I love The Sculpt Society.

It’s my go-to for travel because:

The workous are 10-45 minutes long — perfect for quick movement sessions and I can adjust depending on how much time I have.

You don’t need much equipment (many workouts can be done with bodyweight, but sometimes I’ll use 3 lb weights or an ankle weight)

They combine dance cardio, strength, and Pilates/barre-inspired movements, which keep things fun.

The energy is upbeat, which always boosts my mood, even in a hotel room.

The instructors are SO good. Over-the-top fitness instructors are too much for me; TSS instructors have a great natural energy and form cues.

I’ll usually pick a 30-minute sculpt session in the morning or a quick cardio burst before dinner if I’ve been sitting most of the day.

My full review of Sculpt Society is here and my link gets you a month free here.

2. Simple Bodyweight Workouts

When you’re short on time or don’t have access to a gym, bodyweight workouts are a game-changer.

Here’s a favorite 15-minute full-body circuit you can do anywhere – hotel room, Airbnb, even a park:

10 air squats

10 push-ups (modify on your knees or incline on a chair/bed if needed)

10 walking lunges each leg

20 bicycle crunches

20 glute bridges

30-second plank

Repeat for 3–4 rounds with minimal rest.

This routine hits all the major muscle groups, keeps your heart rate up, and doesn’t require a single piece of equipment.

3. Quick Hotel Gym Circuit

If your hotel has a small gym, I like to keep things simple but effective with this mix of strength and cardio.

Strength Circuit:

Do 3 rounds of:

10 squats (goblet squat with dumbbell if available)

10 deadlifts (dumbbells or bar if available)

10 bent-over rows

10 bench push-ups

10 each leg bench step-ups

12 bench hip raises

30-second plank

Cardio Blitz:

Treadmill Hill Workout:

Start at 2% incline and warm up at an easy pace.

Increase incline by 2% every 2 minutes until you reach 10%.

Hold at 10% for 2 minutes.

Decrease back to 2% and sprint for 1 minute.

Cool down for 2–3 minutes at a flat or low incline.

This combo gets your heart rate up, challenges your muscles, and leaves you feeling strong without spending an hour in the gym.

Tips for Staying Consistent on the Road

Plan Ahead: I usually decide before the trip which days I’ll work out. A little planning goes a long way. I also have zero expectations. If it works out (heh) that’s great; if not, that’s ok, too.

Pack the Essentials: I always toss a resistance band loop, a refillable water bottle, and my sneakers into my bag.

Make It Fun: Choose workouts you enjoy – dance cardio in your hotel room, a hike, a beach walk – anything that gets you moving counts.

Hydrate and Rest: Travel can be dehydrating and exhausting. Staying hydrated and prioritizing sleep will make workouts feel easier.

With a few go-to workouts and a flexible mindset, you can keep your energy up, support your health, and come home feeling great.

Whether you’re using Sculpt Society, squeezing in a bodyweight workout, or hitting a quick hotel gym circuit, remember that something is always better than nothing. Movement is a gift to yourself; even on vacation. Also, exploring and walking with a tasty treat or shopping bag in your hand totally counts as movement.

Do you like to work out while traveling, or do you prefer to rest completely on your trips? I’d love to hear your approach in the comments!
xo

Gina