Feeling like your fitness goals go out the window when you travel? Been there, done that, bought the souvenir t-shirt. Between long flights, irresistible local cuisine, and a lack of gym access, staying fit while traveling feels like trying to do yoga… on a moving train. But don’t worry, a little planning and creativity can keep you feeling fabulous, even on the go.
Here’s your ultimate guide for staying fit while traveling (and yes, looking cute while doing it).
4 Rules to Stay Fit While Traveling
1. Prioritize Sleep
You can’t jet-set and slay if you’re running on three hours of sleep, babe. Adequate rest affects everything from your energy to your metabolism, so don’t sacrifice those Z’s. Struggling with jetlag? Try setting your watch to your destination’s time as soon as you board the plane. Turn off those notifications, pack an eye mask, and create a serene vibe to drift off into dreamland.
2. Eat Like You Care
We get it—those pastries are calling your name (and who are you to ignore them?). But balance is key. Enjoy the local delicacies, but don’t forget to sneak in some greens and protein. If healthy options are looking slim, try intermittent fasting to manage calorie intake, or at least pack some vitamins to fill in the nutritional gaps. Because nothing says “fit traveler” like popping vitamins while eating gelato.
3. Choose Active Adventures
You don’t need to hit a gym to stay active while traveling. Opt for walking tours, hike that Insta-worthy trail, or explore the city on a bike. Not only do you stay fit, but you also get to see the sights like a local (and feel smug about it). Oh, and bonus points if you take a jog through the gayborhood—local eye candy makes cardio way more fun.
4. Keep Your Mind as Fit as Your Body
Travel isn’t just about physical endurance; it’s also about mental balance. Meditate, journal, or spend an hour just sipping coffee and people-watching. A healthy mind means a healthy, energized body. Plus, it’s the best excuse to slow down and enjoy the moment—because self-care isn’t optional, darling.
Travel Fitness Gadgets You Need
Jump Rope
Tiny, lightweight, and a calorie-torching machine. Just 20 minutes of jumping rope can burn off more calories than a treadmill—and it fits in your carry-on. Need I say more?
Lacrosse Ball
Ideal for massaging sore muscles after a long flight (or an intense night out, no judgment). Use it on trigger points like your feet, calves, or back—your body will thank you. Bonus: it doubles as a handy tool if your travel buddy hogs the armrest.
Spice It Up with These Bodyweight Workouts
No gym? No problem. Here’s how to break a sweat anywhere (yes, even in that tiny Airbnb).
- Burpee Bonanza – 50 for time. (Prove you’re serious about those cocktails later.)
- Push-Up Power – 10 push-ups, 10 squats, 10 burpees. Repeat for 5 rounds.
- Pistol Passion – AMRAP for 20 minutes. 5 handstand push-ups and 10 pistol squats.
- Sprint to Glory – Find a park or beach, run 100-yard sprints for 10 minutes, and channel your inner queer superhero.
- Jump for Joy – Grab that jump rope and skip for 20 minutes. (Yes, you’re allowed to feel 8 years old again.)
Pro tip? Turn any basic workout into a full-blown experience. Can’t find a pull-up bar? No worries! Get creative—use monkey bars at a local park or suitcases for resistance. Traveling is the perfect time to prove your commitment to fabulous improvisation.
Bonus Tip: Walk Like You Own the City
There’s power in your step, sweetie! Replace cabs with quick strides to unpack the vibe of your surroundings while burning those breakfast pastries. Urban walking is where fitness meets travel magic—you’ll stumble across hidden cafes, scenic parks, and gay-friendly bars you didn’t plan for (but totally needed).
Be the Fit, Fierce Traveler You’re Meant to Be
Travel is all about making memories—and there’s no reason your health can’t be part of that picture. With a little planning and these easy-to-follow strategies, you’ll stay active, energized, and glowing—even after that red-eye flight.
Remember, snack wisely, sweat often, and keep slaying those #TravelGoals. Now, pack your jump rope and go explore the world.
About The Author
Chris Castellano is the founder of Functionally Elite Fitness, a blog and weekly newsletter that provides information on how to use functional bodyweight training to get in amazing shape without a gym membership or personal trainer. A former solider in the US Army, Chris trained soldiers in physical fitness and has developed numerous strength and conditioning and functional fitness programs over the past decade.