Easy Travel Workouts That You Can Do Anywhere

One of the things I love most about travel is that it is inherently routine-breaking.

It’s amazing what even just a few days out of town can do for my brain, offering me a new perspective and leaving me feeling refreshed and inspired. Eating new foods, walking obscene amounts, living out of a suitcase—I love it all. 

That said, the one thing I try to maintain no matter where I am in the world is an exercise regimen. Some movement, even if it’s gentle, sets me up for the day, regardless of whether that day will see me lazing on a beach or following a jam-packed itinerary. The thing is, of course, not all accommodations include access to a gym. And sometimes, to be honest, I just want a few quick movements to do in my room. So, I asked some of Vancouver’s fitness experts to share their favourite easy, travel-friendly exercises that can be done anywhere—no equipment required. Here’s what they suggested.

Mira Lutsky, Founder of Core Community

Mobilizing your spine in all directions (forward, backward, sideways and twisting) helps maintain flexibility, improve posture and prevent pain or discomfort. Mobility work stretches and lubricates your spine, keeps discs, joints and muscles moving, helps you feel better on the go and sets you up for a smoother return to routine when you get home. Just a few minutes of movement now can go a long way later.

Seated Twist

• Sit tall on the floor in a comfortable position. Your arms can be crossed over the chest or extended out to the sides in a “T” shape.
• Keeping your pelvis still, rotate your torso from the waist, hold and return to centre.
• Repeat on the other side. Do six to eight reps on each side.
• If you have tight hips, you can do this standing instead of sitting.

Seated Side Bend

• Sit tall on the floor in a comfortable position.
• Reach one arm up to the sky and side bend the torso to create a C-shape from the fingertips to the floor. The opposite hand can rest on the floor for support.
• Feel the stretch along the side of your waist, ribs and arm.
• Keep your hips anchored and imagine you’re going “up and over” rather than just leaning.
• Use your abdominals to return to a tall seated position and repeat on the other side. Repeat six to eight times on each side.

Backward Bend

• Lie face-down on the floor, with your legs straight behind you, your elbows bent with your hands stacked, and your forehead resting on your hands.
• Inhale. Lift the abdominals and root the pelvis to the floor.
• Lift your head, chest, and upper ribs off the ground while keeping your bottom ribs touching the floor. The challenge here is to keep your hands connected to your forehead and lift your upper body as a unit.
• Lower back to the floor as you exhale. Repeat three to five times.

Meghan Melissis, Lead Instructor and General Manager at Kommunity Fitness

This exercise targets the glutes and hamstrings. You’ll need a sturdy surface like a bed or a low chair/bench. Optional: a backpack, suitcase or water bottle for added weight.

Hotel Room Hip Thrusts

• Sit in front of a bed or bench with your knees bent and feet flat on the floor. Lean your upper back against the edge of the surface you’re using. Your shoulder blades/upper back should be supported on the surface when you drive your hips up into the bridge position.
• Place your feet hip-width apart and about a foot in front of your glutes. Ankles should be under your knees when you lift roughly 90 degrees.
• Brace your core and tuck your chin slightly. If using added resistance, place the loaded backpack, water bottle, or suitcase across your hips.
• Drive through your whole foot, squeeze your glutes and lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders.
• Pause at the top for two seconds, actively squeezing your glutes.
• Slowly lower your hips back down just above the floor, then repeat. Be sure you don’t overextend your lower back; the power should come from your glutes.
• If you’re just using your bodyweight, repeat three sets of 15 to 20 reps. If you’re using added weight, repeat three sets of 10 to 15 reps.
• For a quick finisher, pulse your hips at the top for 15 seconds.

Ariel Swan, Co-founder of Jaybird

These three exercises quickly work multiple muscle groups while improving mobility where it matters most.

Plank Walk-Outs With Push-Ups

This move builds core strength, shoulder stability and hamstring mobility all in one.

• Start standing tall.
• Inhale and reach your arms overhead.
• Exhale, hinge at your hips and fold forward, reaching your hands to the floor.
• Walk your hands forward until you’re in a strong plank position, either on your knees or toes.
• From here, complete five to 10 push-ups, maintaining a steady core. Inhale to lower and exhale to push back up.
• Walk your hands back toward your feet, feeling a stretch through your hamstrings.
• Slowly roll up to stand, one vertebra at a time. 
• Repeat 15 times.

Stretch From Plank With Crouch

This movement begins in a plank position and flows through mobility, strength, and stability, opening the hips, rotating the spine, and challenging the core.

• Begin in a strong plank position, with your shoulders stacked over your wrists and your core engaged. This can be done from the knees (to make it more accessible) or from the toes.
• Step your right foot forward to the outside of your right hand, landing in a deep lunge.
• Rotate your chest open, reaching your right arm to the sky. Hold for a deep breath.
• Return your right hand to the floor and step back to plank pose.
• From the plank, bend your knees into a crouch, sending your hips back and keeping your hands planted.
• Shift forward to plank and repeat on the left side.
• Complete eight to 10 reps per side.

Glute Bridge With March

This exercise builds posterior chain strength while engaging hip stability and core control.

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Press through your heels to lift your hips into a bridge position.
• With your hips lifted, march one knee at a time toward your chest, keeping the hips steady and level. Using the exhale to lift and the inhale to lower the leg.
• Alternate legs for 20 total marches. Lower down slowly to reset.

Derrick Halber, Coach at Orangetheory Fitness Canada

Working out while travelling can be hard. It can feel like being away from your usual fitness routine derails progress or sets you back. However, even small workouts can help you feel engaged with your fitness and make it easier to return to your exercise habits when you get home.

Keep It Simple

• See how many squats you can do in one minute. Repeat two or three times.
• Do the same thing with lunges, push-ups and burpees.

Skipping a week or two of working out can seem like a lot, but chances are, if you return to your routine after, your progress will continue. The important part is the overall consistency. Making an effort always counts.

Disclaimer: This article is meant as general advice only and does not substitute individualized coaching or personal training. If you are concerned about limitations while exercising, please contact your doctor or local physiotherapist.