Travel fitness tips to stay in shape while travelling

Hey everyone,

I am happy to be back on the blog to share my top travel fitness tips.

I, recently, schedule a much needed trip to the biggest Caribbean island; Cuba. It was a sensational trip and I experienced so much awesomeness that I am already getting excited to discover another Caribbean island 🙂

During the trip, I realised how sometimes hard it was to find healthy food, and to also workout consistently.

Everyday consisted of many activities; getting up, heading to the beach, meeting new people, going on excursions, exploring the city and the food. My vacation was a combination of relaxation time and activity time.  As a result, it was very easy to get off track and completely let things go.  I got inspired to write this blog post as I took notes of all the travel fitness tips that helped me stay in shape.

One thing though, if you completely let yourself go off track, it would be way harder to get back on track once you are back home. I experienced that myself; in addition to the travel blues; missing the beach, relaxing and napping, and indulging in some local desserts, I had no motivation to go back to my regular routine, workout, or do anything. It took me a solid 5 days to start feeling normal-ish.

For someone, who takes his fitness seriously, this can feel like a huge setback.

While you don’t have to be extremely strict on yourself on your vacation, again, you don’t want to completely go off track and start packing  extra pounds you worked so hard to lose.

To make this whole process easy for you, let us jump into my bulletproof travel fitness tips that you can incorporate to stay in shape while travelling and exploring a new city or country.

 Travel fitness tips

  1. Carry your workout clothes with you. It would be easier for you to workout if you have everything you need to do so.
  2. Stretch out. Depending on your travel destination. Sitting for hours on a plane can make your body feel so heavy and stiff. Once you get to your hotel room, take a break to stretch out your body to increase blood flow and circulation.
  3. Your hotel or resort may have a gym that you can use, so don’t forget to explore your hotel/resort.  However, I am sure you don’t want to get yourself stuck inside a gym instead of being outside and exploring your new destination.  A better option is to keep your workouts short and consistent instead, by doing bodyweight hotel room workouts. You can also opt for early morning runs inside of your resort, I have seen many people do that in my hotel in Cuba. I thought it was brilliant 🙂
  4. Carry workout equipment such as resistance bands, resistance band loops. You can do pretty much anything with those if you’d like to add some resistance to your workouts.
  5. Schedule time to walk at least walk 30 minutes a day. This will give you the opportunity to discover the city or town you are staying at and get some activity in.
  6. Do a plank everyday before bed or early in the morning. Planks are an amazing way to strengthen your core. They take up no space and can be done everywhere. Do a plank everyday and hold for one minute and build your time up to 2, 3 and 5 minutes. What a great opportunity to start a new challenge.
  7. If you are heading towards a sunny destination with a beach, then definitely schedule some beach/swimming time throughout your trip. Swimming is an amazing full body exercise, especially if you are experiencing back pain, joint pain, or looking to build strength and endurance.

We all should know, by now, that nutrition plays a much bigger role in staying fit. If you are not eating high quality nutritious food, then in my opinion, don’t even bother starting a fitness program because you won’t have the energy to do your workouts, and you probably won’t see the results you want and end up quitting.  While going through this in detail will be for another post, but I’d still like to emphasise on that, so that you keep an eye on what you are putting into your body during your trip.

If you want to learn in detail how fat loss can be achieved through nutrition, without ever dieting, then have a look at my e-book. It teaches you a system to follow for long term sustainable results. I follow the principles myself, so I am very confident on what I will be teaching you 🙂 I promise you won’t ever see food the same way again.

For this purpose, I also put together a list of nutrition travel tips I think you will find helpful, in addition to the bulletproof travel fitness tips 🙂


Nutrition travel tips – When it comes to food, here is a list of the things you can opt for:

  1. Bring what you can. Don’t judge me 😉 but I always travel with my favorite organic whole grain meatloaf because it is such an important part of my breakfast, and especially if I know in advance that I won’t have access to healthy bread. I also bring a bag of whole raw nuts, and protein bars. It can be so hard to find healthy snacks on the go, so I love packing mine and save the time to look.
  2.  Drink plenty of water. Aim for more than you normally drink since we normally tend to be more active when we travel, and especially if you are heading towards a hot destination. This will help your body detoxify and stay hydrated.
  3. You can certainly explore local foods, but always load up on whole foods. For example, always aim to get a lot of greens, and vegetables along with whatever dish you are having.
  4. When it comes to food in general. Follow the 90/10 rule; which gives you 10% flexibility in your diet. I go through this in detail in my e-book, which is a great travel read by the way.  If you are eating healthy good quality food most of the time (90%), then you can indulge in some dessert every now and then (10%).
  5. [optional] carry green drinks supplements. This will ensure you get your daily needs of vitamins, minerals, enzymes each day if you happen to not get enough vegetables that day. There is no substitute for whole food, but a high quality green drink will help you tremendously. This is the drink I personally use. While you can also opt for the Amazon bestseller Amazing Grass Green SuperFood. I haven’t used this product myself, so make sure you read the reviews and explore other products and ensure you have a high quality product. High quality green supplements tend to be higher in price, but they are worth it.
  6. Alcohol should be consumed in moderation. Always remember to drink plenty of water if you plan on drinking.

Now you don’t need to follow the list to the T, but you get the idea. Moderation is key, and as long as your foundation is solid (healthy eating 90% of the time), staying active, then you should be good to go!

Coach Sofia bulletproof hotel room workout

Okay guys, here is a bonus. My personal hotel room workout. You can do this every  other day, and do some stretching between each workouts. This is a 12 minutes workout that you can perform absolutely ANYWHERE. No excuses!

  • Time: 12 minutes
  • Equipment: zero
  • Use your phone as a timer.
  • Round: 2

Mountain climber (50 seconds)

10 seconds rest

Alternating back lunges (50 seconds)

10 seconds rest

Jumping jacks (50 seconds)

10 seconds rest

Burpees (50 seconds)

10 seconds rest

bodyweight squats (50 seconds)

10 seconds rest

Plank (50 seconds hold)

If you have more time, then go for 3 rounds. You can add it more advanced exercises if you’d like, but since you are on your vacation, this is a perfect short and hotel friendly workout that can be done anywhere and requires little space.

I hope you found these travel fitness tips useful. I would love to hear back from you. What are things you incorporate in your travel to stay fit and healthy?


Disclaimer: In the spirit of full disclosure, affiliate links are used on this page, which means that I may get a commission if you decide to purchase anything from this page or website. You will not pay more when buying a product through my link

Coach Sofia