Small Space Travel Workout and Tips
“Travel spending nearly reached pre-pandemic levels in December 2021. Total travel spending tallied $92 billion, which reflected a drop of just 2% below December 2019 levels” reports the USTA. That’s a lot of travel which is probably the reason I often get asked “what can I do to maintain my fitness results while I’m traveling?” The simple answer is to eat and train like you’re at home BUT simplify it. The more streamlined your routine the better and here’s my RV workout from last weekends hiking getaway to show you how!
Travel Workout Tip #1: Pack Fitness Gear You’ll Use!
In my RV workout video here you can see that I’m using a fold up mat, a glider, bands and optional 1/2 foam roller, to get a pretty amazing full body workout in a fairly small space. Honestly you can get a killer workout on a mat with just your bodyweight but having some gear is very helpful for adding resistance to maintain lean muscle, boost metabolism and challenge your body in a functional way.
Travel Workout Tip #2: Stick With Your Maintenance Routine
We all have maintenance exercises we must do daily to stay healthy so be sure not to skip it just because you’re on the road or headed to the airport or a cruise ship. At the bare minimum you should do your maintenance workout! The way I did this last weekend was on Friday after hiking I did some quick stretches then on Saturday after some more exploring, I did the RV workout in the video here which also works great in a hotel room, VRBO, guest room, cruise ship, even in the airport if you dare!
RV Workout:
6 min. warmup
13 min. circuit - 1. core glute activation bridge with fly 2. superband bent over row 3 gliding side lunge 4. gliding reverse lunge band fly 4. banded hip extension 5. banded side step 6. banded double abduction bridge 7. banded single leg bridge 8. banded birddog 9. kneeling band tricep extension 10. seated band press to foldover 11. banded tabletop abduction 12. glider forearm pike 13. foam roller glute kickback
5 min. foam roller (optional)
Travel Workout Tip #3: Get Your Steps or Cardio In
My version of getting my steps in is going on long hard hikes or walking an entire city. Not only does this help burn some calories but it helps maintain a higher metabolic rate in general. If you are not in the habit of doing some form of cardio daily then at least try to find some stairs or steps where you can do cardio for 10 min. Or do sets of squats and walking lunges and jumping jacks on days you are not strength training. This keeps your metabolism from dipping way below it’s usual set point and remember that it only takes 48 hours of inactivity for this to happen so if you want to avoid metabolic slow down weight gain be sure to stay active daily even if it’s just for 5-10 minutes
Travel Workout Tip #4: Focus On Large Muscle and Total Body Workouts
Work the biggest muscles first and always (glutes, back, quads, hamstrings, core) to get the best use of your time. If you absolutely need to target those tiny muscles that hardly even make a dent in your calorie burn (biceps, triceps, shoulders, inner thighs, calves) then do them last and spend less time on them. Keep in mind that large muscle workouts and complex movement burn more fat and calories plus result in that lean toned look you’re after. Isolation workouts are fine too but not the best for weight loss or maintenance so keep the isolation to a minimum,
Travel Workout Tip #5: Be Reasonable About Your Diet
You can have treats while traveling but not every meal or every day that you travel. Learning how to be disciplined with your indulgences is going to make the biggest impact on your weight and health maintenance workout plan. It’s also going to guarantee that you lose added pounds easily once you get back home, if you do manage to gain a bit from a less intense workout routine. Stay mindful that your travels are about so much more than food and try to find new ways to enjoy your time away that doesn’t revolve around eating things you wouldn’t eat at home.
More Small Space Travel Workouts and Tips
So how do I stick with a streamlined routine when I travel and most of my travels include lots of hiking and walking? Here’s my top 5 tips for training in a hotel or an airBnB or even when staying with friends and family.
Keep it between 10-20 minutes max and if you have stairs or cardio or dumbbell equipment in your hotel or guest room, take full advantage of that!
Focus on what your body needs most and don’t skip the hard exercises like single leg squats, lunges, pushups, and rows just because you don’t have a gym. Pack your small gear or fit it in those hard moves anywhere you can.
Don’t mind what your travel companions think about your exercise habits. It’s your body not theirs so do whatever it takes and ignore the snarky comments.
If you walk a lot on your travels be sure to take at least 5-10 minutes at night to stretch or do yoga poses. A bed is a great place to do night stretches!
Do your workout at the start of the day or anytime you have down time in your hotel, RV, or guest house.