Stay active on the go with my favorite Sculpt Society workouts, simple bodyweight routines, and hotel gym circuits to help you feel strong while you travel.
Hello friends!
How are you doing? I hope you have a good morning. Let’s go for a little adventure: direction NYC! New York is one of my favorite places in the world and I’m so excited to experience the Broadway shows, shopping, food, and sightseeing. If you have any NYC tips or new favorites, send them my way! The last time I was there was a girls trip with Liv.
If you’ve been here a while, you know how much I love a good travel adventure. Whether it’s a family road trip or a long-haul flight abroad, I always feel better when I stick to some sort of movement routine when I’m away from home.
But let’s face it: staying active while you travel can be a challenge. Time zones, busy schedules, limited equipment, and a desire to relax can make it easy to skip workouts. (And sometimes I 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 at the gym to feel strong and energized when you’re out of town. Today I wanted to talk about my favorite travel workouts, how I incorporate them into traveling without it taking over, and the mindset tips that make fitness on the go feasible and fun.
Staying fit while traveling: my essential workouts + tips
Why I make fitness a priority when traveling
When I move my body on vacation or traveling for work, I notice:
My energy stays higher
I feel less bloated
I can enjoy all the delicious food without feeling lethargic
It helps me sleep better and manage stress, which is always appreciated
Most importantly, it’s not about “burning” meals or forcing myself to do something I don’t want to do. I usually look forward to moving my body every day (and it’s one of the ways I maintain some sanity lol). For me, it’s about maintaining my routine, supporting my mental health and feeling good so I can enjoy every moment of the trip.
My essential workouts while traveling
Here are my three best ways to get on the road – all tried, tested, and easy to customize to suit your schedule and location.
1. Workouts with the Sculpt Society app
If you’ve been following me for a while, you know that I like The Sculpture Society.
It’s my favorite for traveling because:
Workouts last 10-45 minutes – perfect for quick movement sessions and I can adapt depending on the time I have.
You don’t need a lot of equipment (many workouts can be done with bodyweight, but sometimes I use 3lb weights or an ankle weight)
They combine dance cardio, strength, and Pilates/barre inspired moves, making things fun.
The energy is upbeat, which always puts me in a good mood, even in a hotel room.
The instructors are SO good. Over-the-top fitness instructors are too much for me; TSS the instructors have great natural energy and train cues.
I usually choose a 30-minute sculpting session in the morning or a quick cardio session before dinner if I’ve been sitting most of the day.
My full Sculpt Society review is here and my link gives you a free month 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 15-minute full-body circuit that you can do anywhere – hotel room, Airbnb, even in a park:
10 air squats
10 push-ups (modify on your knees or recline on a chair/bed if necessary)
10 walking lunges per leg
20 bicycle crunches
20 glute bridges
30 second plank
Repeat for 3 to 4 rounds with minimal rest.
This routine hits all major muscle groups, keeps your heart rate elevated, and requires no 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.
Force circuit:
Do 3 rounds of:
10 squats (goblet squat with dumbbell if available)
10 deadlifts (dumbbells or barbell if available)
10 curved rows
10 push-ups on bench
10 bench step-ups for each leg
12 bench hip raises
30 second plank
Cardio-Blitz:
Treadmill workout:
Start with a 2% incline and warm up at an easy pace.
Increase the incline by 2% every 2 minutes until you reach 10%.
Hold at 10% for 2 minutes.
Return to 2% and sprint for 1 minute.
Cool for 2 to 3 minutes on a flat or gently sloped surface.
This combo increases your heart rate, challenges your muscles, and leaves you feeling strong without spending an hour at the gym.
Tips for Staying Consistent on the Road
Plan ahead: I usually decide before the trip which days I will train. A little planning goes a long way. I also have no expectations. If it works (heh) that’s great; otherwise, it doesn’t matter too.
Pack the essentials: I always throw a resistance band loop, refillable water bottle, and my sneakers in my bag.
Make it fun: Choose the workouts you love – dance cardio in your hotel room, hiking, walking on the beach – whatever gets you moving counts.
Hydrate and rest: Traveling can be dehydrating and exhausting. Staying hydrated and prioritizing sleep will make workouts easier.
With a few go-to workouts and a flexible mindset, you can conserve your energy, maintain your health, and come home feeling great.
Whether you use Sculpture SocietyWhen engaging in a bodyweight workout or taking part in a quick hotel gym circuit, remember that something is always better than nothing. Movement is a gift to yourself; even on vacation. Plus, exploring and walking with a tasty treat or shopping bag in hand totally counts as movement.
Do you like to train while traveling or do you prefer to completely rest while traveling? I’d love to hear your approach in the comments!
xo
Gina
