The On-The-Go Workout for Frequent Travellers


Hard work.


They are all important considerations in a successful workout regimen. But there’s another factor, without which none of the others matter . . .


Without it, your progress will be haphazard with frequent plateaus and backward steps.

But how can you maintain a regular workout schedule when you are a frequent traveler?

In this article, we provide you with the solution to your travel workout dilemma. In fact, we will give you 3 different on-the-go training options .

  • A no equipment muscle building routine you can do right in your hotel room
  • A resistance band muscle pumping workout
  • A high-intensity cardio workout that you can do in any open space

The Travel Workout to Build Muscle

Contrary to what many people would have you believe, you do not need a gym full of chrome and heavy iron to build a muscular body. When you’re at home and into your regular routine, a gym certainly has its place. But when you’re away from home, you don’t need to frantically search for the nearest gym.

Your body and gravity will provide you with everything you need to work for every muscle group on your frame. Not only will you get a great pump but you will be providing your muscles with the variation and unique tension that they need for renewed growth.

For this workout, you will need a stopwatch, a chair, and an internal door.

You will be performing the workout in circuit fashion, so there will be no rest between each exercise. At the end of the circuit rest for exactly 60 seconds and then repeat it. You will keep performing this circuit until 25 minutes are up.

Exercise #1: Divebomber Push Ups

This variation on the standard push up is a great way to target your chest, triceps, and deltoids at different points as you perform the movement.

Begin with a standard push up position but with your hands just below the level of your shoulders and your palms flat on the floor. Lift up to the top starting position and imagine that you have to crawl under a wire fence. Arch your body as you descend to the floor to go under the fence and then arch back up on the other side. Forcefully contract your triceps in the top position.

Now reverse the motion to bring your body back to the starting position.

To make this exercise more challenging, you can do it in one and a half rep fashion. Perform the arch through and then just come back halfway to the point that your head would be under the fence. Now push back up again to full extension. Finally, return all the way back to the start position.

Do 15 reps of this exercise.

Exercise #2: Hanging Scapular Pulls

For this next exercise, go over to an open internal door and grab it by gripping your fingers over the top a little wider than shoulder width. Now hang from the door, facing into it. Cross your feet over so that you are entirely supported by the door.

Now pull your torso upward without straightening your arms. The actual movement that you achieve will only be a few inches, which is just what you want. The pull should come from the muscles of your mid back (the trapezius and rhomboids) rather than from your arms. Lower and repeat.

Do 15 reps of this exercise.

Exercise #3: Pistol Squats

The pistol squat allows you to overload your quads by performing a single leg squat. This move does require quite a bit of balance so you should begin by hold onto an upright support on the side that your leg is raised.

Stand with your feet slightly wider than shoulder-width apart and feet slightly arched outwards. Grab onto your upright support and lift the leg on that side out to a 45-degree angle. Now descend down into a squat position so that your squatting thigh is parallel to the ground. Push through the heel to return to the start position.

Do 15 reps on each leg.

Exercise #4: Wall Sit

Immediately following your pistol squats, make your way to the wall and stand against it with your feet about two feet in front of you. Go down into a sitting position as if you were in a chair.

Place your hands on the wall alongside you and hold this position for 60 seconds.

Exercise #5: Slick Floor Bridge Curls

Move to an area of the room where there is a slick floor covering. This could be a tiled or wooden area. Kick off your shoes so that you just have socks on your feet. Now lie on your back on the floor and place your hands at your sides.

Bend you knees and push your butt high into the air to assume the starting position. Now simply slide your feet out to full extension and then back to the start position to perform one rep. Be sure to squeeze your glutes and push up as you are move your feet in and out.

Perform 15 reps on this exercise.

Exercise #6: Handstand Push Up

Position yourself in front of a wall, facing away from it. Now drop down on your hands and start walking your feet up the wall. The higher up the wall you take your feet, the harder the exercise will be. We suggest starting with a height that puts your body on about a 60-degree angle.

Now, with your hands set at a shoulder width distance, lower your chin to the floor. Push throughout the shoulders to explode back to the start position.

Your goal is to get to 15 reps on this exercise. If you have to break this up into smaller sets, that’s ok but your must hit 15 reps before going on.

Exercise #7: Reverse Dip

Position yourself in front of a chair with your palms resting on the chair and your legs stretched out in front of you. Your hands should be about six inches apart and your body should form approximately a 30-degree angle.

Now bend at the elbows to lower your butt to the floor. Keep your elbows in as you do this exercise, concentrating on feeling the contraction and extension of the triceps.

Perform 15 reps on this exercise.

The Go Anywhere Resistance Band Workout

Resistance bands are a great investment, especially if you are a frequent traveler. Bands are cheap and they can easily fit into a corner of your suitcase. What’s more, unlike free weights, they provide you with resistance in both the positive and negative phases of the exercise.

Resistance Band Training Tips

  • Do not stretch a band between double its original length.
  • When gripping the handles, fully enclose your fingers around them.
  • Make sure that your body is firmly set before each exercise.
  • Always maintain a neutral spine position which involves tightening your core and pulling your lower back in slightly.
  • When doing standing exercises, your feet should be shoulder width apart and slightly turned out.
  • Never round your back when performing an exercise.
  • When performing an exercise, isolate the working muscle group. Do not swing or use momentum to complete the exercise.
  • Always wear shoes when using a resistance band.
  • When placing the handles under your foot, make sure that it is fully on the foot, sitting across the mid-sole.
  • Always exercise through a full range of motion.
  • Perform the negative (lowering) part of the rep more slowly than the positive (lifting part). Take 1-2 seconds to lift and 2-4 seconds to lower.

The following resistance band workout will give you an extremely effective way to burn fat and tone muscle on the go.

You should also do this workout in circuit fashion. For each exercise, you will be doing 25 reps within a 60 second period. Any time that you have left over within the 60-second time frame is recovery time.

For example, if it takes you 44 seconds to do your 25 reps of overhead squats, you have 16 seconds to rest before doing your next exercise. Once you have gone through all 8 exercises, rest for 2 minutes and go through the circuit again. Work up to completing 3 rounds of the circuit.

The Workout

Overhead Squat

Stand with your feet over a resistance loop band and your hands gripping the other ends of the band. Your feet should be shoulder width apart and feet angled outward slightly. Now clean the band up to your shoulders. Press the band overhead to full extension.

Descend into the squat by initiating with your glutes, followed by your knees. Go down to a position slightly lower than parallel. Now, looking straight ahead, push through your heels to return to the start position.

Pull Through

Place the band anchor at the midpoint of the top part of a door. With your back to the door, straddle the band with your feet hip-width apart. Grab the handles, with one in each hand between your legs. Take 1-2 steps from the door and bend at the hips and knees.  Lower your torso to a 45-degree angle to the floor. Keep your chest lifted with your back straight and core engaged. Take a deep breath, exhale and thrust your hips forward while raising your torso to a standing straight position. Inhale and return to the starting position. Repeat for the desired number of reps.

Standing Back Row

Place the anchor at the midpoint of your door.

Face the door and grab one handle in each hand. Step back with your arms fully extended until you feel slight tension in your bands. Engage your core and start the exercise with a deep breath and exhale as you pull your elbows back.  Bring your hands to your rib cage and feel your shoulder blades squeeze together.

Standing Lateral Raise

Place your feet hip-width apart on the midpoint of the band.

Grab the handles with both hands with your arms slightly bent and palms facing in. Stand straight and engage your core. Take a deep breath, exhale and raise your arms to your sides at shoulder height. Your arms should be slightly bent and locked in that position so that the only movement comes from the shoulder blades.  Inhale and return to the starting position.

Standing Band Curl

Place your feet hip-width apart on the midpoint of the band.

Stand tall with one handle in each hand and engage your core. Lock your elbows against your rib cage and relax your shoulders. Take a deep breath, exhale and bend your arms forward. Bring your palms to the front of your shoulders.  Inhale and return to the starting position. Repeat for the desired numbers of reps.

Standing Overhead Triceps Extension

Place the band anchor at the top of a door.

With your back to the door, grab the handles with each hand. Extend your arms above your head.  Your inner arms should be pressed against the side of your head. Fold the handles behind your head and step away until you feel some slight tension. Stand with your torso slightly forward with your core engaged. Take a deep breath.

Exhale and fully extend your arms upward. Be sure to keep your elbows in at the sides of your head throughout the movement. Inhale and return to the starting position. Repeat for desired numbers of reps.

Standing Front Raise

Place your feet hip-width apart on the midpoint of the band.

Grab the handles with each hand with your arms straight and palms facing back. Stand straight and engage your core. Take a deep breath, exhale and raise your arms in front of you to shoulder height.  Inhale and return to the starting position. Repeat for the desired numbers of reps.

Abdominal Crunch

Place an anchor at the bottom of your door.

With your back to the door, lay on your back with your knees bent and your feet flat on the floor.  Your head should be 1-2 feet away from the door. Grab handles with each hand. Put your hands by your head, with your elbows bent and pointing forward. Take a deep breath, exhale and lift your shoulders and upper back off the floor.  Inhale and return to the starting position. Repeat for the desired numbers of reps.

On the Go Cardio

The fact that you’re away from home doesn’t mean that you have to forego your all-important cardio workout. You may not have access to a treadmill or Stair Climber, but you have your body and it shouldn’t be hard to locate an open field.

Lace up your trainers and grab your watch (for the stopwatch feature) then head down to an open space that gives you 50 yards of running space. Jog up and down for 5 minutes, doing some high knees and butt kicks as you go.

Now, set your watch to beep at 20 seconds and then 10-second intervals. Begin with an all-out sprint for 20 seconds, pumping your arms and pushing as hard as you possibly can (imagine that you are being chased by a very hungry dog!). Once your watch beeps 20 seconds, stop, recover and walk for exactly 10 seconds.

As soon as 10 seconds is up, begin your second 20-second sprint. Your goal here is to push as hard as you did the first time around.

Repeat this 20 on / 10 off the pattern for a total of 8 rounds.

That sounds like a lot of work but, in reality, the workout will take exactly 4 minutes, excluding the warm up. Finish with a two-minute warm down jog, again throwing in some butt kicks and high knees.

Your Travel Workout Action Plan

You now have an arsenal of three fantastic on the go workouts. Be sure to purchase a pair of resistance bands and keep them in your travel bag. Then rotate the three workouts while you’re away from home. On the first day, do the bodyweight workout, followed by the resistance band workout the next day and the 4-minute cardio blast on day three. Give yourself the day off to recover on day four and then repeat the cycle.

This travel workout regimen is intense, interesting and super productive. Once you give it a try you may like it so much that it becomes your non-travel workout as well as you are on the goroutine.