We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Accept

It can be difficult to stay healthy while at home, and nearly a nightmare if you’re traveling a lot, whether it’s for work or pleasure. To ease the pain, I am going to give you my best tips for staying in tip-top shape while on the road! However, these tips work just as well at home!


Working out is often the last thing you want to do whether you’re traveling for business or pleasure.

If you had to change time zones, your body isn’t quite on the right schedule. Hello, jetlag, my old friend…

Unfortunately, there’s not a lot you can do about it. You have to just keep on keeping on, which means you should workout.

Squeezing a good workout into your schedule will help reenergize you. Sure, it will be tough to get through your workout for the first day or two, but it will get better!

Not sure how to workout while staying at a hotel without a gym? Don’t worry, I have put together a list of 5 awesome workouts (solo and guided) that will leave you breathless, literally!

1. Go for a Run

This is something you can do almost anywhere! Your hotel doesn’t need to have a gym. Turn on Spotify or Amazon Music and get running!

Not only is running so good for you, but you also get to explore the city you’re staying in!

While traveling on business, you may find that you don’t explore much. You go from your hotel to the office and back again. I totally understand! I’m sure that you’re working long days. So why not save some time by exercising and exploring at the same time!

If you’re traveling for pleasure, I’m sure you’ll enjoy taking some time to discover awesome spots! When you’re running, you’re more apt to run off the beaten path, meaning you won’t want to run on the busy streets that you often like seeing while you’re being a tourist!

Just make sure that you stay aware of your surroundings! Don’t run with your music too loud. If you have someone that will run with you, that’s awesome! But if not, make sure you tell someone where you’re going… Also, you should ask the concierge about some good running spots. He/she should be able to help you steer clear of sketchy areas!

2. POP Pilates

If you haven’t heard of POP Pilates before, you’re welcome. Seriously. You will forever love me for introducing you.

Cassey Ho created POP Pilates, which is a YouTube based, upbeat, energetic form of Pilates.

Most of her workouts don’t require anything more than a Yoga matt, which can easily be subbed for a clean towel on the carpeted floor of your hotel.

I absolutely adore these workouts. They are intense, but Cassey has such a great attitude. She encourages you to push yourself and be the best version of you. Her workouts are a great way to start or end your day!

Plus, perhaps the best part is that you don’t even have to think about which videos to do in order to create a full workout! She puts together a FREE monthly calendar that you can follow.

It’s almost too easy!

You can watch POP Pilates videos here.

And you can get the FREE calendar here!

3. HIIT Workouts

HIIT (Hight Intensity Interval Training) workouts are quick but effective. If you don’t have a lot of time, don’t worry! Schedule a HIIT workout, and you’ll be done in 30 minutes!

Another wonderful thing about HIIT workouts is that a lot of moves don’t require any equipment. You just need a little bit of space, and most hotel rooms will have just enough.

If you aren’t sure how to put together a HIIT workout, here are two awesome resources!

Cassey, the creator of POP Pilates, also has a program called PIIT28. PITT stands for Pilates Intense Interval Training and the 28 represents the length of the workout.

I enjoy doing her PIIT workouts, and would definitely recommend you try them.

She has some on her YouTube channel (Blogilates). But if you want more variety, you can purchase her full program! PIIT28 full program.

4. Fitness Blender

This is another YouTube fitness channel. Are you sensing a theme?

I have tried their workouts on many occasions.

The workouts are tough. They have tons of different types to choose from, including some HIIT workouts. The videos are made without music so that you can play your favorite tunes while still hearing the instruction.

They have workouts videos of varying lengths, so you’re sure to find something to fit into your schedule.

Again, most of their workouts don’t require equipment.

You can watch Fitness Blender’s videos here!

5. Popsugar Fitness

Popsugar Fitness has some pretty awesome workout videos.

The videos are, again, located on their YouTube channel.

I think that this channel’s main strength is the many different types of workouts they film.

Essentially, Anna, the host, tries new workouts led by many different fitness professionals, providing the channel with diverse workouts.

Many of their videos are full length, but even the shorter videos can be paired with other short videos to create a complete workout.

I typically use these videos when I get bored of my normal routine (running and POP Pilates). Sometimes you just need to change things up and try new workouts!

You can watch Popsugar Fitness’ videos here!

Other Awesome Tips

1. Get a Fitbit or Other Fitness Tracker

Knowing how much you’re moving is absolutely necessary for monitoring your progress.

Having a fitness tracker will help you track improvements in your health and fitness (I know, duh).

Plus, it will give you credit for all the steps you take while you tour your destination! Walking counts as workout, right?

Fitness trackers also help you stay on top of your progress in your workouts. When you run further or faster, your fitness tracker records that. These improvement will help motivate you to continue working hard because you will see your hard-work paying off!

I currently wear a Fitbit Charge 2, which I love dearly! I have had mine for over a year now and it works perfectly!

To be honest, I had to replace it more than 6 months ago. My original Charge 2 randomly stopped working one day. However, since it had been less than a year since I purchased it, I contacted Fitbit, and they sent me a new one immediately!

It was totally hassle free! The customer service was fantastic! So, I would 100% recommend purchasing a Fitbit.

I haven’t had any issues with my Charge 2 replacement! In fact, I’m pretty impressed with it, especially considering the fact that I bang it into something every other day. I’m so uncoordinated that it’s embarrassing! I wouldn’t recommend beating up on your Fitbit, but if you accidentally do, it should be just fine!

You can shop for a Fitbit Charge 2 on Amazon!

(Disclaimer: I have personally use and love the Fitbit Charge 2! I highly recommend that you purchase one! Please be aware that if you use the links provided above to purchase one, I will receive compensation. However, whether you use the links I provided or not, I still highly recommend the product!)

Unfortunately, I haven’t tested any of the other fitness trackers on the market. I fell in love with my Fitbit and haven’t looked back.

Some of you guys may have an Apple Watch, which should have the same functionality as a fitness tracker! So, make sure you’re using those features!

2. Pack Healthy Snacks

Bring healthy snacks for your flight and your stay!

Packing some snack bars and/or nuts is a great way to help you watch your calorie intake while you’re on the road.

Whether you’re traveling for business or pleasure, you might find that lunch doesn’t always hold you over until dinner. But instead of walking across the street to a bakery or some other tempting goody shop, you can just reach into your bag and find a healthy snack.

3. Drink Plenty of Water

This is always important! However, while you’re traveling, it’s often the last thing on your mind.

Make a point to drink plenty of water. Set a goal for yourself and then make an effort to achieve it daily.

You’ll find that you feel so much better!

Whenever I fly, I find that don’t drink nearly enough water, and I end up dehydrated.

4. Enjoy Yourself!

Being healthy is important! But life is all about balance!

Make sure that you work hard and enjoy yourself on your trip.

Try new foods, eat veggies when you can, and don’t count calories. Just eat until your full! As long as you’re not overeating, you should be just fine!

Having trouble staying fit while traveling? These tips will help make fitting healthy habits into your on-the-go lifestyle easy!

I hope that you guys found these tips for staying healthy while traveling useful!

If you did find these tips useful, please share this post on Pinterest or your favorite social media site! 🙂

Let me know in the comments below if I missed anything!

Want to get updates on when I post new content? Sign up for the newsletter below! You’ll be the first to get updates, new content, and FREEBIES (as they become available)!

Until next time,


Pin It on Pinterest