{"id":43902,"date":"2022-06-19T01:02:22","date_gmt":"2022-06-19T01:02:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43902"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"travel-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/travel-workout\/","title":{"rendered":"Travel Workout 101: How To Stay In Shape While On The Road"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#How_Do_I_Exercise_While_Traveling\" >How Do I Exercise While Traveling?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Plan_Ahead\" >Plan Ahead<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Think_Outside_The_Gym\" >Think Outside The Gym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Dont_Overlook_Bodyweight_Workouts\" >Don&#8217;t Overlook Bodyweight Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Look_Into_Travel_Workout_Equipment\" >Look Into Travel Workout Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Use_Technology\" >Use Technology<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Get_Some_Rest\" >Get Some Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Check_Your_Diet\" >Check Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Be_Flexible\" >Be Flexible<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#How_Can_I_Workout_On_Vacation_Without_Equipment\" >How Can I Workout On Vacation Without Equipment?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#To_Target_Your_Arms\" >To Target Your Arms<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Bicep_Curls\" >Bicep Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#To_Target_Your_Chest\" >To Target Your Chest<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Plyometric_Push-Ups\" >Plyometric Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Wall_Push-Ups\" >Wall Push-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#To_Target_Your_Back\" >To Target Your Back<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Reverse_Flyes\" >Reverse Flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Supermans\" >Supermans<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#To_Target_Your_Legs\" >To Target Your Legs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Calf_Raises\" >Calf Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#To_Target_Your_Abs\" >To Target Your Abs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Crunches\" >Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Bicycle_Crunches\" >Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Plank\" >Plank<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#How_Do_You_Build_Muscle_While_Traveling\" >How Do You Build Muscle While Traveling?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Figure_Out_How_To_Progressively_Overload\" >Figure Out How To Progressively Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Eat_Enough_Protein\" >Eat Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Rest_And_Recovery\" >Rest And Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Hydration\" >Hydration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/#Final_Thoughts\" >Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are many things to love about traveling\u2014 the new scenery, food, adventure, and much more stuff you may experience. However, if you&#8217;re used to working out regularly, travel can often put a damper on your fitness routine. <\/span><span style=\"font-weight: 400;\">From long days of sightseeing to less-than-ideal hotel gyms, it can be tough to stay on track. But with just a little planning and effort, you can make sure your fitness goals don&#8217;t go by the wayside just because you&#8217;re on a vacation. <\/span><span style=\"font-weight: 400;\">In this article, you&#8217;ll find tips for working out while traveling, a sample travel workout routine, and ideas for fitting exercise into a busy travel schedule.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Exercise_While_Traveling\"><\/span><b>How Do I Exercise While Traveling?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Traveling presents unique challenges for the average <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">fitness enthusiast<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some reasons why you may find it hard to stay on track while traveling:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re out of your normal routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don\u2019t have access to the same resources (gym, pool, etc.).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may be indulging in unhealthy foods more often.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time constraints may be difficult for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue can take a toll on you.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Despite all of these challenges, there are ways that you can stay on track and even improve your <a href=\"https:\/\/betterme.world\/articles\/sled-push-workout\/\">fitness<\/a> while traveling.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plan_Ahead\"><\/span><b>Plan Ahead<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Decide what your fitness goals are for your trip. Maybe you want to maintain your current level of fitness or maybe you want to step up even more. Whatever your goals are, write them down and make a plan to achieve them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you know you will be indulging in unhealthy foods, plan for it by working out a little harder beforehand. If time is going to be an issue, schedule your workouts into your day like you would any other appointment.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">How To Create A Workout Plan?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-43764 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207536-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207536.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207536-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207536.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207536.png 1441w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Think_Outside_The_Gym\"><\/span><b>Think Outside The Gym<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don\u2019t need a gym to get a good workout. There are plenty of bodyweight exercises that you can do in your hotel room or even while waiting for your flight at the airport.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re traveling with a friend or family member, take advantage of that and play some sports together. Go for a run, hike, swim, etc.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t be afraid to get creative with your workouts and use your environment to your advantage.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Overlook_Bodyweight_Workouts\"><\/span><b>Don&#8217;t Overlook Bodyweight Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been lifting weights, bodyweight workouts while traveling might seem too easy and ineffective. However, if you focus on exercises that can target your entire body, you&#8217;ll be surprised at how challenging they can be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are endless possibilities when it comes to bodyweight workouts, but some of the favorites are push-ups, squats, lunges, and sit-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider yoga and pilates moves too as these can be done in a small space without any equipment. These are known to strengthen your core and improve various aspects of overall fitness.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Look_Into_Travel_Workout_Equipment\"><\/span><b>Look Into Travel Workout Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depending on how long you&#8217;ll be traveling and where you&#8217;re going, it might make sense to invest in some travel workout equipment. This could be something as small as a jump rope or a resistance band, or something more substantial like a portable pull-up bar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you decide to go this route, make sure you do your research and buy high-quality gear that can withstand the rigors of travel. Cheap equipment is often flimsy and will break easily, which isn&#8217;t ideal when you&#8217;re trying to stay fit on the road.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-43750 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207520-1024x576.png\" alt=\"travel workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207520.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207520-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207520.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207520-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207520.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Technology\"><\/span><b>Use Technology<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In today\u2019s day and age, there are endless fitness resources at your fingertips. If you have a smartphone, download some apps that can help you work out while traveling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fitbit and other activity trackers can help track your steps and make sure you\u2019re moving around enough throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also many yoga and meditation apps that can help you relax and de-stress while traveling.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Some_Rest\"><\/span><b>Get Some Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This may seem counterintuitive, but one of the best things you can do for your fitness while traveling is to get enough sleep. When you\u2019re tired, you\u2019re more likely to make poor food choices and skip workouts.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-43404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21-1024x576.png\" alt=\"travel workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Check_Your_Diet\"><\/span><b>Check Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While on holiday, or traveling for business in a new destination, it can be easy to let your diet slip. Trying to work out after a night of heavy drinking and unhealthy eating is not only difficult but can also be dangerous.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re going to indulge, do so in moderation. Balance it out with healthy meals and snacks throughout the day and make sure you\u2019re staying hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s okay to enjoy the local cuisine while traveling, but be mindful of how much and how often you&#8217;re eating. A good rule of thumb is to eat when you&#8217;re hungry and stop when you&#8217;re satisfied\u2013 not stuffed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being overly restrictive can also lead to unhealthy behaviors, so find a balance that works for you.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Flexible\"><\/span><b>Be Flexible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most important thing is to be flexible with your goals and plan. If you miss a workout, don\u2019t beat yourself up about it. Just pick up where you left off and keep going.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Traveling can be a great opportunity to try new things and get out of your comfort zone. Use these tips to make the most of your trip and stay fit while you\u2019re on the road.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">Fun Cardio: The New Way To Enjoy A Workout &amp; Get In Shape<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-43333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-1024x576.png\" alt=\"travel workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Workout_On_Vacation_Without_Equipment\"><\/span><b>How Can I Workout On Vacation Without Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some bodyweight exercises you can do in your hotel room, at the park, or really anywhere you can feel comfortable moving:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"To_Target_Your_Arms\"><\/span><b>To Target Your Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><b>Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a sturdy chair or bench. Place your hands shoulder-width apart on the edge of the sea and extend your legs out in front of you with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows until your arms are at a 90-degree angle, then press back up to the starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a standard push-up position with your hands shoulder-width apart and your body forming a straight line from your head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest nearly touches the floor, then press back up to the starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Bicep_Curls\"><\/span><b>Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart, holding a can of soup or a water bottle in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your right hand up toward your shoulder, keeping your elbow close to your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your back to the starting position, and then repeat with your left arm.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"To_Target_Your_Chest\"><\/span><b>To Target Your Chest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Plyometric_Push-Ups\"><\/span><b>Plyometric Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a standard push-up position, but as you lower your body toward the floor, explosively press back up so your hands leave the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you come up, clap your hands together before returning to the starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Wall_Push-Ups\"><\/span><b>Wall Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your palms flat against a wall and your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward and place your weight on your hands as you walk your feet backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When your body forms a straight line from your head to your heels, press your palms into the wall and push your body away from the wall until your arms are fully extended.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"travel workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"To_Target_Your_Back\"><\/span><b>To Target Your Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Reverse_Flyes\"><\/span><b>Reverse Flyes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and a can of soup or a water bottle in each hand, palms facing your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the hips until your back is parallel to the floor, then raise your arms out to the sides, keeping your elbows slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Supermans\"><\/span><b>Supermans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the floor with your arms extended in front of you and your legs together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your head, chest, and legs off the floor, then lower back down to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"To_Target_Your_Legs\"><\/span><b>To Target Your Legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down into a squat, keeping your knees behind your toes and your weight in your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press back up to the starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><b>Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg and lower your body until both knees form 90-degree angles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position, then repeat with your left leg.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><b>Calf Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your weight in your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise onto your toes, then slowly lower back down to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-41994 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"To_Target_Your_Abs\"><\/span><b>To Target Your Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><b>Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the floor with your knees bent and your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head, then lift your head and shoulders off the floor, contracting your abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Bicycle_Crunches\"><\/span><b>Bicycle Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the floor with your knees bent and your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head, then lift your head and shoulders off the floor. Then, bring your right knee toward your chest while extending your left leg out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs, bringing your left knee in and extending your right leg.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands shoulder-width apart and your body forming a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower yourself down so you\u2019re resting on your forearms. Hold this position.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Build_Muscle_While_Traveling\"><\/span><b>How Do You Build Muscle While Traveling?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Maintaining your gains is simple\u2014 all you have to do is keep up with your workout routine. But if you want to build muscle while traveling, there are a few things you can do to make sure you\u2019re still <a href=\"https:\/\/betterme.world\/articles\/aqua-jogging-workouts\/\">making progress<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Figure_Out_How_To_Progressively_Overload\"><\/span><b>Figure Out How To Progressively Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is the key to building muscle. It\u2019s simply the process of doing more over time, whether that means lifting heavier weights, doing more reps, or adding volume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that there are a few ways to progressive overload while traveling. If you\u2019re lifting weights, you can either increase the weight you\u2019re using or the number of reps you\u2019re doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have access to weights, you can increase the number of sets or reps you\u2019re doing or the amount of time you\u2019re spending working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to find a way to do a little more <a href=\"https:\/\/betterme.world\/articles\/the-fitt-principle\/\">each time you work out<\/a>, so your body has to adapt by getting stronger and growing larger muscles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\"><img decoding=\"async\" class=\"aligncenter wp-image-41506 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-1024x576.png\" alt=\"travel workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Enough_Protein\"><\/span><b>Eat Enough Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order to build muscle, your body needs protein. Eating enough protein helps your body repair and rebuild muscle tissue after working out. It also helps you maintain your muscle mass while you\u2019re traveling (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g%2Fkg%20protein.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of protein you need depends on a few factors, including your weight, activity level, and muscle-building goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A body needs 0.7-1 grams of protein per pound of body weight as a general guideline for <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">building muscle<\/a>. So, if you weigh 150 pounds, you need 105 to 150 grams of protein each day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g%2Fkg%20protein.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get your protein from a variety of sources, including meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. If you\u2019re a vegetarian or a vegan, you may need to supplement with protein powder to make sure you\u2019re getting enough.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_And_Recovery\"><\/span><b>Rest And Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order for your muscles to grow, you need to give them time to recover. This means getting enough sleep and taking rest days when you need to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re traveling, it can be difficult to stick to a regular sleep schedule. So, if you\u2019re constantly on the go, it can be tough to find time to rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, if you want to build muscle while traveling, it\u2019s important to make sure you\u2019re getting enough sleep and are taking care of <a href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\">your body<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, going to bed at a reasonable hour and getting at least 7 to 8 hours of sleep each night (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It also means taking a day off from working out every once in a while to allow your muscles to recover.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beer, wine, and cocktails are tempting when you\u2019re on vacation. However, alcohol can interfere with your sleep, recovery, and muscle-building goals. It\u2019s important to stay hydrated when you\u2019re traveling, especially if you\u2019re working out regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drinking plenty of water helps your body recover from workouts, prevents fatigue, and helps you maintain your strength and muscle mass. Aim to drink 8 to 10 glasses of water each day, and more if you\u2019re sweating a lot or working out regularly (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><b>Final Thoughts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Traveling doesn&#8217;t have to mean sacrificing <a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">your fitness goals<\/a>. You can still stay fit and in shape while on the road with a little planning and creativity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following some or all of the tips above, you can come back from <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">your trip<\/a> feeling refreshed and rejuvenated\u2013 and maybe even in better shape than when you left!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Travel_Workout_101\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>There are many things to love about traveling\u2014 the new scenery, food, adventure, and much more stuff you may experience. However, if you&#8217;re used to working out regularly, travel can often put a damper on your fitness routine. From long days of sightseeing to less-than-ideal hotel gyms, it can be tough to stay on track. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":43904,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[117],"class_list":["post-43902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Travel Workout 101: How To Stay In Shape While On The Road - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TRAVEL WORKOUTS \u27a4 don&#039;t have to be a pain even when you don&#039;t have equipment. Check out our tips for how to stay in shape while on the road.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/travel-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Travel Workout 101: How To Stay In Shape While On The Road\" \/>\n<meta property=\"og:description\" content=\"\u2605 TRAVEL WORKOUTS \u27a4 don&#039;t have to be a pain even when you don&#039;t have equipment. Check out our tips for how to stay in shape while on the road.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/travel-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_478108840.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"Travel Workout 101: How To Stay In Shape While On The Road\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/\"},\"wordCount\":2265,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_478108840.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are many things to love about traveling\u2014 the new scenery, food, adventure, and much more stuff you may experience. However, if you're used to working out regularly, travel can often put a damper on your fitness routine. <\/span><span style=\\\"font-weight: 400;\\\">From long days of sightseeing to less-than-ideal hotel gyms, it can be tough to stay on track. But with just a little planning and effort, you can make sure your fitness goals don't go by the wayside just because you're on a vacation. <\/span><span style=\\\"font-weight: 400;\\\">In this article, you'll find tips for working out while traveling, a sample travel workout routine, and ideas for fitting exercise into a busy travel schedule.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Do I Exercise While Traveling?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Traveling presents unique challenges for the average <a href=\\\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\\\">fitness enthusiast<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some reasons why you may find it hard to stay on track while traveling:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You\u2019re out of your normal routine.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You don\u2019t have access to the same resources (gym, pool, etc.).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You may be indulging in unhealthy foods more often.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Time constraints may be difficult for you.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Fatigue can take a toll on you.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Despite all of these challenges, there are ways that you can stay on track and even improve your <a href=\\\"https:\/\/betterme.world\/ar ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/travel-workout\/\",\"name\":\"Travel Workout 101: How To Stay In Shape While On The Road - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/travel-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_478108840.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 TRAVEL WORKOUTS \u27a4 don't have to be a pain even when you don't have equipment. 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