How to Workout While Traveling: An International Athlete’s Guide

As a professional basketball player who has spent the last 10 years competing in various countries across Europe, I have learned how to workout while traveling under nearly any circumstance, and have become extremely adept at working out while traveling in general.

Whether I was moving between countries for games, enjoying my experience by traveling with my family and adjusting to different cultures, or dealing with limited access to traditional gym facilities, I always found a way to stay in shape.

Working out while traveling doesn’t have to be complicated.

Depending on your goals, preferences, and available resources, you can still maintain your fitness routine or even discover new ways to challenge your body.

Instead of using travel as an excuse to stop exercising, you can make it a time to experiment with different workouts and explore unique training environments.

Keep reading below to learn my best tips for how to work out while traveling!

Benefits of Working Out While Traveling

Taking a break from your usual gym routine can feel like a relief, but maintaining some level of activity while traveling offers numerous benefits.

Here are some primary reasons you should continue working out while traveling:

• Sustains Your Fitness Progress: Even a minimal workout routine prevents muscle loss and maintains cardiovascular health.
• Boosts Energy Levels: Movement counteracts the fatigue that comes from long flights, different time zones, and disrupted sleep schedules.
• Improves Your Travel Experience: Exercising in a new city can be a great way to explore and immerse yourself in the local environment.
• Helps Manage Stress and Jet Lag: Working out helps regulate your circadian rhythm and can alleviate travel-related stress.
• Supports Mental Well-being: Maintaining some consistency in your fitness routine can provide a sense of normalcy and structure, helping you feel more grounded in unfamiliar places.

Challenges of Working Out While Traveling

While the benefits are clear, working out while traveling does come with its own set of challenges:

• Jet Lag & Fatigue: Adjusting to new time zones can leave you feeling exhausted, making it hard to muster the energy to exercise.
• Different Daily Schedule: Travel often comes with unpredictable itineraries, making it hard to stick to a routine.
• Lack of Facilities or Equipment: Not every hotel has a gym, and local fitness facilities may not be easily accessible.
• Lack of Motivation: Being away from your usual workout space and routine can make it easier to skip workouts altogether and more difficult to motivate yourself to work out.

However, with the right mindset and strategies, these obstacles can easily be overcome.

With that being said, here are my best ways to workout while traveling:

Best Ways to Workout While Traveling

Working out while traveling doesn’t have to be complicated.

Whether you’re on a business trip, vacation, or living a nomadic lifestyle, finding creative ways to exercise can keep you feeling energized and strong.

Over the past decade as a professional basketball player, I’ve had to adapt my workouts to different environments, schedules, and facilities across multiple countries.

The key is to be flexible, make the most of what’s available, and choose workouts that align with your goals.

Some trips might be ideal for maintaining your fitness level, while others can provide opportunities to experiment with new exercises and movement styles.

From simple bodyweight circuits to exploring local gyms, there are plenty of ways to keep your body active while still enjoying your travel experience.

Here are some of the best and most effective ways to work out while traveling:

1) Walking/Fasted Walking Around Your Destination (Weather & Safety Permitting)

Walking is one of the easiest and most effective ways to workout while traveling.

If the weather and safety conditions allow, take advantage of your surroundings and explore your new location on foot.

This not only keeps you moving but also allows you to experience your destination in a more immersive way.

Fasted walking in the morning—before eating—can be particularly beneficial for fat metabolism and boosting energy levels.

It’s a simple way to maintain cardiovascular fitness, support digestion, and wake up your body without needing a structured workout.

Whether it’s a casual stroll through historic streets, a brisk walk along a scenic trail, or even a light jog in a local park, this low-impact activity requires no equipment and is easy to incorporate into any trip.

2) EMOM Bodyweight Workouts

Every Minute on the Minute (EMOM) workouts are one of my go-to methods for staying working out on the road.

These workouts are efficient, effective, and require no equipment, making them perfect for hotel rooms, parks, or small workout spaces.

A simple EMOM workout could include doing 10-15 pushups or squats at the start of each minute for 10-20 minutes.

This method keeps your heart rate elevated, builds muscular endurance, and helps maintain strength while traveling.

Other bodyweight exercises, such as burpees, lunges, and mountain climbers, can also be incorporated to create a balanced, full-body routine.

The beauty of EMOM workouts is that they can be adjusted to fit your fitness level and time constraints.

Even a quick 10-minute session can make a difference in keeping your body active while on the go.

3) Use Your Hotel Fitness Facility Wisely

Many hotels offer gyms, even if they’re small, and with a little creativity, you can put together an effective workout using whatever equipment is available.

Whether you have access to dumbbells, resistance bands, treadmills, or basic weight machines, there’s always a way to make the most of it.

I personally like using the BoDi App, which provides structured workouts that can be tailored to different equipment and space constraints.

If you’re not sure what to do with limited equipment, apps like this can offer guided workouts to maximize your session.

Even if the hotel gym is lacking, you can easily do a full-body resistance band workout, bodyweight circuits, and incline treadmillwalking to help maintain your fitness levels without disrupting your travel schedule.

4) Find a Local Fitness Facility & Explore New Fitness Studios

One of the best ways to experience a new place is by checking out a local gym or fitness studio.

Many gyms offer free trial memberships or affordable day passes, making it easy to access high-quality workout spaces without committing to a long-term membership.

Beyond traditional gyms, traveling provides a great opportunity to try something new—whether it’s a CrossFit class, martial arts training, mobility sessions, or a functional training gym. 

This not only keeps your workouts fresh but also allows you to meet new people and immerse yourself in the local fitness culture.

I’ve found that some of my best training sessions have come from dropping into new gyms in different countries.

The energy of a new environment can be motivating, and you might even pick up new training techniques or workout styles that you can bring back home.

5) Bring a Mat & Self-Massage Tools for Recovery & Mobility Workouts

If you prefer a lower-intensity approach while traveling, focusing on recovery and mobility is a great option.

Travel often involves long periods of sitting, whether on planes, trains, or in cars, which can lead to stiffness and discomfort.

Having a compact travel yoga mat and some simple self-massage tools, like a lacrosse ball or a mini foam roller, can help keep your body feeling its best.

Recovery workouts can include stretching, foam rolling, deep breathing exercises, and even light mobility workouts.

These sessions help prevent stiffness, improve flexibility, and support overall well-being—especially after long flights or physically demanding travel days.

Even just 10-15 minutes of mobility work in your hotel room can enhance circulation, reduce muscle tightness, and help reset your body for another day of exploring or working.

Finding Balance Between Working Out While Traveling & Enjoying Your Travel Experience

If you’re worried about losing progress in your fitness journey, remember that travel is often about maintenance, not progression.

You won’t lose everything you’ve built from a short period of lower-intensity exercise or modified workouts.

Instead of stressing over hitting personal bests, focus on staying active in a way that complements your travel experience.

At the same time, it’s important not to let travel become an excuse for neglecting your health.

Enjoy the local cuisine, but aim for balance—incorporate fresh foods, stay hydrated, and limit excessive alcohol consumption.

When done correctly, working out while traveling should enhance your trip, giving you more energy to explore rather than detracting from the experience.

Increasing NEAT: A Simple Way to Stay Fit Without Full Workouts

If structured workouts feel overwhelming while traveling, increasing Non-Exercise Activity Thermogenesis (NEAT) can be an effective way to maintain body composition without hitting the gym or doing a workout.

NEAT refers to the calories you burn through everyday activities like walking, standing, fidgeting, and other non-structured movement.

While traditional workouts are beneficial, maintaining high NEAT levels can help preserve muscle, manage body fat, and keep your metabolism active—all without setting aside dedicated workout time.

How to Increase NEAT While Traveling

• Walk as Much as Possible – Skip taxis, buses, and short rides when you can. Walking through a new city is not only a great way to explore, but it also keeps your activity levels high.
• Use Stairs Instead of Elevators – Small choices like taking the stairs can add up significantly over the course of a trip.
• Stand More Often – If you’re working while traveling, find opportunities to stand, whether it’s during phone calls, waiting in lines, or sightseeing.
• Carry Your Own Luggage – Instead of using carts or relying on others, carrying your bags through airports, train stations, or hotels can be a mini strength workout.
• Engage in Active Sightseeing – Choose activities that involve movement, such as hiking, biking, or paddleboarding instead of passive tours.
• Fidget and Stretch – Simple movements like tapping your feet, stretching, or shifting positions throughout the day help keep your body engaged and active.

By focusing on staying naturally active throughout the day, you can burn a significant number of calories and keep your body composition in check without needing a dedicated workout.

This approach is especially useful on vacations or business trips where structured exercise might not fit into your schedule. Instead of stressing about missing workouts, focus on moving more, sitting less, and making activity a natural part of your travel experience.

Final Thoughts: Best Ways to Workout While Traveling

Traveling is an opportunity to experience new places, cultures, and people, and your workout routine should complement that experience.

Whether it’s walking through a city, doing bodyweight workouts, exploring local gyms, or focusing on mobility, there are plenty of ways to stay active while traveling.

With the right approach, your fitness routine can improve your travel experience rather than feel like an obligation and allow you to stay healthy while traveling!