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Current Dispatch Times: Normal [Same Day Before 3pm EST]
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Staying Fit While Traveling; How To Do It All

It’s no secret that traveling can put a damper on your fitness routine. No home-cooked meals or access to your favourite equipment can make it challenging to stay on track. So how do you crush your workout goals when traveling? Planning ahead is the key to success, and we are here to help you prepare!

7 Tips to Achieving Your Workout Goals When Traveling

  • Research
  • Pack workout clothes
  • Try something new
  • Take the stairs
  • Pack supplements
  • Explore
  • Schedule

Research Where You Are Staying

Fitness center at hotel

Knowing what amenities are offered at your hotel or Airbnb is essential. For example, many hotels have facilities that provide basic equipment for guests who want to work out while traveling. If the hotel doesn’t list the specific equipment, call them to confirm. This will help you prepare for the type of workouts offered and plan accordingly.

If you are staying at an Airbnb, the property owner may have written the workout amenities they offer in the listing. If no amenities are offered, a quick map search will show you what gyms and fitness classes you can access around your Airbnb. If you already have a gym membership, you may be able to access the gym chain on your trip. Otherwise, drop in for a fitness class at a new location! Of course, these are both options if the hotel amenities are unavailable or not something you want to use. 

Pack Workout Clothes

Once you know what type of equipment you will be using or the class you will be taking, you can pack the proper attire for your travel workout. Forgetting to pack your workout clothes can throw a wrench in your plans causing you to shell out money during your trip or prevent you from working out altogether.

Try Something New

While many are creatures of habit, traveling allows you to step outside your workout comfort zone! Try a new class, go for a hike, or test out a new piece of equipment. You may even surprise yourself by finding a new workout that you want to add to your regular routine. So don’t be afraid to try something new!

Person walking up the stairs

Take the Stairs!

The most accessible form of exercise you can find while traveling is stairs! Elevators are convenient, but why are we always rushing? The extra two minutes of exercise is good for you, and climbing two flights of stairs per day can lead to 6 pounds of weight loss over one year. 

While weight loss is a prime benefit of taking the stairs, there are several other benefits. Stair climbers are more fit and have a higher aerobic capacity. Still not sold? Stair climbing helps build and maintain healthy bones, muscles, and joints. So, swap your two-minute elevator ride for a few flights of stairs! Don’t forget to incorporate the stairs into your workouts when traveling!

Pack Your Supplements

Choosing the right supplement takes trial and error and can become costly before finding the best fit. Therefore, learning how to travel with your supplements allows you to bring them wherever you go and avoid disrupting your fitness and nutrition routine.

Do your best to leave your supplements in their original containers. Placing powdered supplements in unlabeled plastic bags comes with the risk of having them removed and thrown away by airport security. 

Different types of supplement pills in white spoons

Many supplements offer single-serving packets. If you have the time and budget, place an order so you don’t have to lug those big containers around in your suitcase. If that isn’t an option, place your containers in a clear plastic bag and take them out when going through security. This will get you through quickly and ensure your supplements make it to your destination with you!

Explore the Area

Traveling for a work trip or leisure? Plan your downtime and explore the area where you are staying. This is a great way to fit in your workout while traveling. Whether it’s an afternoon hike or a long walk around the city to grab lunch, take advantage!


Even on vacations, our schedules are usually packed with things to do. Schedule your workout while traveling just like you scheduled everything else. A work trip usually comes with an itinerary. Look for gaps in the schedule and plan your travel workout during that time. 

You can hold yourself accountable once the time is set aside, knowing you won’t have to skip your workout just because you’re traveling. While everything doesn’t always go according to plan, choose a backup time in case something comes up! When traveling in groups, find a workout buddy to workout with you!

Tips to Avoid Snacking While Traveling

  • Drink water
  • BYOPB (Bring your own protein bar)
  • Budget
  • Schedule
  • Cook

Drink Water

Man drinking water

Hydration is a vital part of staying healthy. Drinking more water while on a plane or in a car may not sound like the best idea, but a few extra stops or trips up the aisle are worth it to keep yourself hydrated. Traveling takes a toll on the body, so it’s imperative to take care of yourself during those long trips.

Drinking water also prevents excessive snacking. Traveling can be nerve-wracking, especially if there are numerous delays and things aren’t going as planned. Instead of grabbing a snack from a store, grab your water instead. If traveling by plane, bring an empty water bottle and fill it up once you make it through security. There are several places to do this in airports!

BYOPB (Bring Your Own Protein Bar)

Snacking can throw you off your fitness routine without you even realizing it. That’s why we recommend packing your protein bars or other go-to healthy snacks to keep you on track.

When traveling by plane, once you go through security, look for a kiosk that offers apples, bananas, or something healthy you can snack on! If you want to bring your own snacks through security, make sure they are sealed and in your carry-on bag. Protein bars are the perfect option for an on-the-go snack.

Outright Protein Bar, Toffee Peanut Butter

Pack your favourite protein bars in your carry-on, knowing you will be prepared when hunger strikes! 


When traveling, it is easy to get sidetracked and throw your good eating habits out the window. Planning a budget before leaving allows you to eat what you can afford and not go for the pricier or more unhealthy options. While budgeting may not feel glamorous when traveling, you will feel good knowing you enjoyed yourself without sacrificing your goals.


The hustle and bustle of vacation and work events can throw your routine out the window. Don’t skip any of your meals! Just like you scheduled your travel workouts, schedule your meals and snacks. It is easy to get sidetracked and forget to eat something. Set reminders for yourself and pack a protein bar to avoid excessive snacking.

Most hotels will offer a complimentary breakfast with several choices. If you are traveling with someone who shares the same types of goals, keep each other accountable!

Cook When You Can

While this isn’t always an option, when it is, take advantage! If you are used to home-cooked meals, eating out at every meal can take its toll. If there is an option to cook even one meal a day, opt to do so. Your body will thank you!

Getting Sleep is Essential to Staying Fit While Traveling

Woman sleeping in bed with lights offSleep is essential for your body to have enough energy to exercise and recover from your workouts. We don’t usually get as much sleep when traveling since we aren’t following our usual routines. Do your best to stick to your schedule and continue to get the necessary rest. If you plan to continue working out while traveling, ensure you are getting enough sleep!

7 Exercises for When You’re Tight on Time and Space

  • Push-ups
  • Chair dips
  • Squats
  • Flutter kicks
  • Planks
  • Sit-ups
  • Burpees


Man doing a push up
Push-ups are a great option when space is limited and you are squeezing in a workout while traveling. First, get on all-fours with your hands shoulder-width apart. Then, move your feet outward until your body forms a straight line from neck to toes. Squeeze your glutes together to help with this if needed. Do 10 reps per round and complete as many rounds as you can in 12 minutes.


Chair Dips

Grab a chair or put your hands against the bench, bed, or desk in your hotel room. With your legs straight and both hands flat on the surface, lower yourself down until your elbows are at 90 degrees. Then, push back up until your elbows are straight again. Do 10 reps per round and complete as many rounds as you can in 12 minutes. Utilize the space and objects in your room to create the perfect workout while traveling.


Woman doing squats in a gym

Another ideal travel workout is squats. Place your feet shoulder-width apart and point your toes straight forward or slightly outward. Then, bend at the hips and knees, keeping your knees out and your back relatively vertical until your hips are below your knees. Next, push through the middle of your foot (not your heels or toes) as you stand back up. Do 10 reps per round and complete as many rounds as you can in 12 minutes. 

Flutter Kicks

Start by getting on your back and placing your hands either under your butt or by your sides. Then, raise your legs 12 inches off the ground and kick them up and down in an alternating pattern. Do 10 reps per round and complete as many rounds as you can in 12 minutes. This can be done on the floor or in the bed as a workout while you are traveling. 


Woman doing plank on yoga mat
Planks are a great travel workout! Get on your elbows and toes (imagine a push-up position but on your elbows) and hold your entire body in a straight line with your abs engaged and your glutes and thighs squeezed together for 10-60+ seconds. Do 10 reps per round and complete as many rounds as you can in 12 minutes.



Sit-ups are one of the best travel workouts you can do. They take up minimal space and time. Lie on the ground with your feet flat on the floor and your knees bent. Use your abs to lift your torso until you’re in a sitting position. You can pin your feet under a heavy object to make this easier. Do 10 reps per round and complete as many rounds as you can in 12 minutes.


A great full-body workout to do while traveling is burpees! Start in a standing position with your feet shoulder-width apart. Then, place each hand a foot or two in front of your feet, and then hop your feet back into a push-up position. Next, lower your chest to the ground, push yourself up rapidly, hop your feet back forward into a squat position, and jump into the air. Do 10 reps per round and complete as many rounds as you can in 12 minutes.

Our 5 Best Supplements for Traveling

Perfect Sports Diesel Protein Powder, Strawberry
  • Perfect Sports Diesel New Zealand Whey Supplement
  • Mammoth Pump Pre-Workout Supplement
  • Perfect Sports Burn Cycle Supplement
  • Beyond Yourself Amino IQ Supplement
  • Animal Pak Supplement

Perfect Sports Diesel New Zealand Whey

Our Perfect Sports DIESEL contains 0 grams of sugar, 0 grams of carbs, and 0 grams of fat. It’s the perfect supplement for getting in your daily dose of protein and our #1 recommendation. Its absorption rate is quick and helps to ensure that your body will recover from your workouts.

Mammoth Pump Pre-Workout

Taking a pre-workout supplement helps post-workout fatigue and muscle soreness. Mammoth Pump is just what you need to feel your best once you’ve done your last rep and moved into recovery mode. This supplement packs 200mg of caffeine for energy, 3000mg of Citrulline Malate for increased oxygen flow to your muscles, and 750mg of Creatine HCL for greater muscle recovery.

Perfect Sports Burn Cycle

Perfect Sports Burn Cycle Fat Burner Supplement, Southern Sweet Tea

If you are looking for a fat-burning supplement, we recommend Burn Cycle. This product stands out due to its combination of carnitine, taurine, and caffeine. The ingredients come together to provide a rush of energy for your workout and simultaneously stimulate your body’s natural fat-burning abilities. Burn Cycle has proven its ingredients in effective doses, and it tastes incredible. But don’t take our word for it! Our customers rave about the lower dose of stimulants for a jitter-free buzz. 

Beyond Yourself Amino IQ 

Our top BCAA supplement is Beyond Yourself Amino IQ! It contains caffeine and other nootropics meant to promote brain health and laser focus. Though BCAAs still promote muscle recovery, this product is best suited for taking in the morning or before your workout. Amino IQ has a BCAA ratio of 3:1:1 and contains 6 grams of BCAA. In addition, Amino IQ is gluten- and sugar-free.

Animal Pak 

Universal Nutrition Animal Pak Multivitamin
Animal Pak states they deliver everything you need and then some: “In every pack, you get a vast arsenal of over 60 key ingredients that are delivered in the right amounts at the right time, every time. Each of the 11 tablets included in each pack has been specifically formulated to deliver the goods—ample doses of vitamins, minerals, amino acids, herbs, and other performance optimizers designed to stand up to the most intense training and rigorous dieting.” An excellent supplement for traveling, ensuring you are never without the nutrients your body needs! 


Our 3 Favourite Protein Bars for On-The-Go

  • Carb Killa High Protein Bar
  • Quest Protein Bar
  • Built Protein Bar

Carb Killa High Protein Bar

Carb Killa High Protein Bar is our number one choice for protein bars on the go. Stock up on these before traveling to ensure you have one to curb those in-between-meals cravings! While these rank as healthy protein bars, you could count them as your daily sweet treat, as the taste is sure to crush any craving! 

Quest Protein Bar

Quest Protein Bar, Cookies & Cream

Quest is dedicated to changing and reframing the “clean eating” conversations. When you taste the rich, diverse flavours, you’d never know they contain such low amounts of sugar. Quest is committed to ending metabolic diseases, making these protein bars one of our top choices for a reason. You will never be bored when it comes to flavour!

Built Protein Bar

Finding the perfect protein bar can feel like a constant choice between sacrificing taste or nutrition. The Built Bar is on our list because it gives you the best of both worlds! A protein bar you can enjoy eating that is low in fat, sugar, and net carbs while high in fibre and protein. Did we mention they come in nine flavours?

Traveling can feel daunting when you are committed to a consistent routine and achieving your goals. However, we hope you can enjoy being away from home and not have to sacrifice everything you work hard for!

Test out some of our workouts perfect for traveling in your own home before you go, so you know what to expect. And make sure you follow our tips to prepare for your next trip with peace of mind!

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