Staying Fit While Exploring New Places
Traveling is an adventure for the mind and soul—but it doesn’t have to be a vacation from your fitness goals too. With a little creativity and planning, you can stay active no matter where you are in the world. From hotel room workouts to exploring walkable cities, this guide will help you stay fit while soaking in new cultures and experiences.
1. Bodyweight Workouts for Hotel Rooms
One of the easiest ways to stay fit while traveling is to use your own bodyweight. No gym? No problem. All you need is a small space in your hotel room (or even hostel) to get your blood pumping.
Start with a simple circuit:
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Jumping jacks (1 minute)
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Push-ups (10–15 reps)
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Bodyweight squats (15–20 reps)
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Plank (30–60 seconds)
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Lunges (10 each leg)
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Mountain climbers (1 minute)
Repeat the circuit 2–3 times, depending on your energy and schedule. These moves target major muscle groups, boost heart rate, and can be modified for all fitness levels.
Many hotel rooms have furniture that can be used creatively. Use a sturdy chair for tricep dips, or the edge of the bed for inclined push-ups. No mat? Lay down a towel and you’re good to go.
To keep your routine fresh, use online resources like YouTube or fitness apps that offer 10–30 minute routines, including yoga, HIIT, and Pilates. All can be done with zero equipment.
2. Outdoor Activities That Burn Calories
Exploring the great outdoors is one of the best perks of travel—and it’s also a great way to stay active. Whether you’re hiking through a national park, swimming in the ocean, or walking through a local market, you're burning calories without even thinking about it.
Hiking is an amazing full-body workout and lets you take in beautiful landscapes. Whether it's steep mountain trails or easier coastal walks, hiking improves cardiovascular health and strengthens legs and core.
Swimming in oceans, lakes, or hotel pools is not only refreshing but an excellent low-impact exercise. Bring a pair of goggles and do a few laps wherever you find clean, swimmable water.
Bike tours are popular in many cities and provide an enjoyable workout while sightseeing. Rent a bike and explore at your own pace, or join a guided tour to learn while you pedal.
Even something as simple as beach volleyball, paddleboarding, or chasing your kids around the park counts. You don’t need to set aside “workout time” if you’re already moving your body throughout the day.
3. Choosing Walkable Cities for Travel
If staying active is important to you, picking a destination with walkability can make a huge difference. Walkable cities allow you to explore more without relying on taxis or transit—while naturally getting your steps in.
Top walkable cities around the world include:
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Florence, Italy – Explore cobblestone streets and Renaissance architecture.
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Kyoto, Japan – Discover temples and gardens by foot.
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Barcelona, Spain – Stroll along the beaches and through Gothic alleyways.
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New York City, USA – One of the best cities for urban walking adventures.
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Amsterdam, Netherlands – Extremely bike- and pedestrian-friendly.
Apps like Google Maps and Citymapper show pedestrian-friendly routes. Some even tell you how many steps or calories you’ll burn based on walking time.
Choosing a central hotel or hostel also helps. The closer you are to sights, markets, and eateries, the less likely you are to jump in a car or call a ride.
Pro tip: Track your daily steps with a smartwatch or phone app. You’ll be surprised how many miles you clock without even trying.
4. Packing Smart for Fitness on the Go
Packing for fitness doesn’t mean stuffing your suitcase with dumbbells. A few lightweight essentials can go a long way to keeping your routine consistent.
Essentials to pack:
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Resistance bands – Light, versatile, and great for strength training
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Jump rope – Perfect cardio tool that fits in your pocket
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Collapsible water bottle – Stay hydrated wherever you go
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Lightweight workout clothes – Moisture-wicking and easy to wash
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Mini foam roller or massage ball – Great for recovery
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Sneakers you can walk or train in – Versatile and supportive
If you're a yogi, consider a travel yoga mat that folds or rolls tightly. For colder climates, pack layers so you're always ready for a jog or hike.
Think of your gear as tools to support movement, not bulky burdens. With the right essentials, you’ll be ready for anything—whether it’s a sunrise stretch or a sunset run.
5. Apps to Keep You Active While Abroad
Smartphones are excellent travel companions—and even better fitness buddies. There are dozens of apps designed to help you stay active, track workouts, and stay motivated.
Here are some top choices:
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Nike Training Club – Free workouts with guided coaching
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FitOn – Short, no-equipment sessions for all fitness levels
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Strava – Great for tracking runs, hikes, and bike rides
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AllTrails – Find trails nearby and track your outdoor adventures
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MapMyWalk – Log walking routes, calories, and distance
If you’re short on time, apps like Seven or 7 Minute Workout deliver fast but effective routines. You can sneak in a workout while waiting for your tour to start or before heading out for dinner.
Some apps even offer offline capabilities, perfect for when you’re in remote areas or traveling internationally without data.
Many travel-focused apps now integrate wellness features, such as mindfulness exercises, sleep trackers, or hydration reminders—making it easy to stay balanced while abroad.