5 workout tips when traveling

​I get it!  Getting your workouts in when traveling for work or pleasure can be challenging.  Aside from the time spent getting from here to there, you’ve got other things you need to do at your destination; it’s not as convenient to get a workout in away from home; and you may not be sure exactly what to do with different exercise equipment available to you (if any!).  Read on for 5 practical tips on how to get exercise in while traveling. 

1. Get some workouts in, but be practical – if you normally workout X days a week (pick a number), don’t beat yourself up if you get less workouts in while traveling.  But, don’t give up entirely either.  The rule I give myself, and my clients, is not to go more than 2 days in a row without working out.  If you can do better than that, go for it!  If you can’t, plan ahead (see next tip), to figure out when and where you can a workout or two in while on the road.
2. Plan ahead – here’s what I do when I know I’m going to be traveling for more than a couple of days BEFORE I leave:
   • Book a hotel that has a decent gym – cardio machines, dumbbells, and possibly a few machines usually do the trick.  Or, locate a gym near the hotel that accepts drop-ins.  With a simple Google search, and occasionally a phone call to the gym, this usually takes me no more than 10-15 minutes before I leave to have my plan set.
   • Look at my schedule for every day I’m traveling and schedule a specific day(s) and time(s) that I’ll get a workout(s) in.  Treat that time as you would a business meeting that you wouldn’t dream of missing.
   • Pack the workout gear I’ll need – sneakers, workout shorts/sweatpants, and t-shirts usually do the trick.
3. If you can’t workout at a gym, workout in your hotel room – you’d be surprised how good of a workout you can get without a cardio machine or strength equipment.  For my clients that travel a lot, I give them “hotel room circuits” they can do in their room which gets their heart rate and muscles pumping.  Exercises could include push-ups, squats, lunges, jumping jacks, high knees, mountain climbers, burpees, sit-ups / crunches, planks, dips, and a myriad of other possibilities to work the entire body and “get your sweat on”.  I also advise my clients to pick up a set of inexpensive resistance bands that are easy to pack when traveling and add valuable intensity to a number of different exercises.
4. Workout outside – get a run in or a long walk.  Either use an app like MapMyRun to determine routes you can take from where you’re staying or ask hotel staff for suggestions.  If I want to get a run in, one of the things I often do is map out my route and then drive it if I have a rental car ahead of time just to get the feel of it and ensure it’s in a safe area and there is no unexpected surprises.  Doing this also eliminates some of the unknown so when I start my run, I feel confident I know where I’m going.
5. Wake up 1 hour early – I know, this one hurts a little.  But, I’m willing to bet that if you look at all the days you’re traveling, there will be at least one or two where you can get to bed a little earlier, get your sleep in, and get up one hour earlier to get a workout in.

Ultimately, all of these tips are about two things – prioritization and a little planning.  It doesn’t take a Herculean effort, but it does require a little commitment to get it done.  I will tell you based on experience, that getting some workouts in while traveling is one of the most empowering things you can do.  I find my clients go out of their way to report back that they got workouts in while on the road simply because they’re proud of themselves (they should be!) and it serves as a reconfirmation that they are in this for the long haul.

So next time you’re traveling, think positive, plan ahead a little, and get it done!

And, if anyone has other tips that work for them, go ahead and leave a comment.