The 3 Best Exercises To Stay Fit While Traveling—Without Equipment

Whether you're gearing up for a surf- and sand-filled getaway underneath the palms or bundling up to hit the snowy slopes and après ski, there are likely many thoughts running through your mind as you prep for your trip. Of course, you're excited to start shopping for some fresh items to spruce up your vacation wardrobe. And if you're a fitness fanatic, you're also likely wondering about the most effective exercises to stay fit while traveling. Don't fret, because we have just the right exercises that you can easily perform in your hotel room or on a mat in your hotel's gym. (A couple of them you can even do right on the beach!)

We spoke with Robyn Weisman, B.S. Exercise Physiology and ACE certified personal trainer on Fyt, the nation's largest personal training service that makes fitness under the expert guidance of an in-person (or virtual), certified fitness professional convenient and accessible for anyone. Weisman let us in on the most effective exercises to stay fit while traveling. Add them to your early morning routine before grabbing a freshly pressed juice (or mimosa), and you'll be so glad you did.

Read on to learn how you can stay fit while traveling, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Backwards lunge with an isolated bicep curl

woman doing backwards lunge without weights — Shutterstock

According to Weisman, this is a really solid full-body exercise you can complete just about anywhere. Weisman says you'll begin this exercise with your feet hip-distance apart and your core fully engaged. "Lift your right leg, and step it backward. Bend your right knee to about a 90-degree angle, and lower your leg until it's also at a 90-angle angle. Push your right leg up so that it's next to your left leg, and return to a standing position," Weisman instructs.

From the standing position, you're going to do a bicep curl without any added weight. Begin with your hands by your sides, and make sure your upper arms touch your sides throughout this part of the exercise. "Flex your arms and engage the core," Weisman says. "Start to lift both your hands up towards each shoulder. Hold your hands towards your shoulders for a moment, and then slowly release. Repeat with a lunge on the opposite leg and the bicep curl. When you feel comfortable with the movement, you can place a water bottle in each hand in place of weights."

Plank holds

This is another simple exercise you can do while traveling, as it calls for minimal space and no equipment. Weisman tells us, "Planks target the core muscles and help to improve stability and balance. Start off laying straight on the ground with your body facing the floor. Place your hands underneath your shoulders, palms facing forward. Lift your body from your arms to achieve a plank position. Engage your core by keeping your body tight—spine straight—and shoulders tucked back. Hold for 60 seconds."

Wall squat

Weisman notes this lower-body exercise activates the calves, glutes, and quadriceps. "Start with your feet shoulder-distance apart, and place your back flat against a wall, chin up. Position your feet about two feet away from the wall (distance may vary, so do what is comfortable for you). Engage your core as you slide your back down the wall slowly until your thighs are parallel to the floor, and your knees are over your ankles. Hold the position for 60 seconds, and slowly rise back up," Weisman instructs.