Introduction
Going on holiday doesn’t have to mean taking a break from your fitness routine. In fact, it can be a great opportunity to enjoy different ways of staying active—long walks, swimming, or even trying new activities like paddleboarding. Whether you’re travelling for leisure or business, keeping your body moving will help maintain your fitness and boost your energy levels.
Here are some simple and effective travel workouts to keep you fit and pain-free while on holiday.
Sightseeing Workouts
One of the easiest ways to stay active while travelling is to walk or cycle instead of using taxis or public transport.
We’re heading to Holland this year, so we’re taking our bikes with us—because, well, when in Holland! It’s an amazing way to explore, stay fit, and even help the environment.
Walking is also a great way to rack up steps while sightseeing. On our first day in London, we hit 35,000 steps—we saw so much and slept like logs! If you’re visiting somewhere with lots of stairs, hills, or historic landmarks, these can also add a great workout element.
Active Adventures
Make the most of the activities your destination has to offer. Some great travel-friendly workouts include:
✔ Hiking – Perfect for leg strength and cardio.
✔ Kayaking – Great for upper body strength and core stability.
✔ Snorkelling or swimming – A low-impact, full-body workout.
✔ Paddleboarding – My favourite! It’s fantastic for balance and core strength.
✔ Coasteering – A mix of climbing, swimming, and jumping into the sea (which absolutely exhausted me last time in Devon!).
Activities like these aren’t just exercise—they make your trip more memorable and fun.
Swimming – The Ultimate Travel-Friendly Workout
Swimming is one of the best exercises for low-impact, full-body movement. If you have access to a pool or the sea, take advantage of it!
I usually only swim on holiday, but it always reminds me how great it feels and how I should do it more often.
Yoga & Stretching
Travelling can leave you feeling stiff, especially after long-haul flights or hours in the car. Yoga and stretching help keep your body loose, pain-free, and mobile.
Many hotels offer yoga classes, or you can follow guided online sessions in your room. I often recommend Yoga with Adriene—her approach aligns with how I treat the body. She even has a travel yoga video, including stretches you can do at the airport!
Bodyweight Exercises – No Equipment Needed
If you don’t have access to a gym, bodyweight exercises are an excellent alternative. Try:
✔ Squats
✔ Lunges
✔ Push-ups
✔ Planks
✔ Triceps dips
For a quick and effective workout, perform each exercise for 30 seconds, rest for 10 seconds, and repeat for 3-4 rounds.
Resistance Bands – The Perfect Travel Workout Tool
If you want to take your workouts up a notch, resistance bands are lightweight, easy to pack, and super effective. Use them for:
✔ Rows
✔ Bicep curls
✔ Shoulder presses
✔ Leg lifts
They’re ideal for keeping muscles strong while travelling.
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Skipping Rope – A Cardio Boost in Your Suitcase
A skipping rope is another small but powerful travel workout tool. It:
✔ Burns calories
✔ Boosts cardiovascular fitness
✔ Improves coordination
Find a quiet space and jump for 10-15 minutes for a great cardio session.
HIIT Workouts – Get the Most Out of Short Sessions
High-Intensity Interval Training (HIIT) is perfect for busy travellers. It involves short bursts of high-effort exercise followed by brief rest periods.
However, HIIT isn’t for everyone—many people’s bodies don’t handle intense workouts well. Start slow and build up to avoid injury or delayed onset muscle soreness (DOMS) on your holiday. If you do overdo it, check out my Travel-Friendly Online Programs for fast pain relief and recovery.
Beach Workouts – Fitness with a View
If you’re by the coast, make the most of sand-based workouts. The soft, uneven surface works your stabiliser muscles, making exercises more challenging.
Try:
✔ Beach runs or walks
✔ Push-ups and planks
✔ Beach yoga
I personally love early morning beach walks and a quick dip before the rest of my family wakes up!
Hotel Gym Workouts
If your hotel has a gym, use it! Most will have:
✔ Cardio machines (treadmills, bikes)
✔ Free weights
✔ Strength equipment
Stick to familiar exercises to maintain your routine or try something new to mix things up.
Conclusion
Travelling doesn’t mean you have to sacrifice your fitness. By incorporating activity into your holiday, you’ll:
✔ Feel energised instead of sluggish
✔ Avoid travel-related stiffness and muscle pain
✔ Return home feeling refreshed instead of needing a “holiday after your holiday”
That said, now is not the time to go from zero to hero. Listen to your body and avoid pushing yourself too hard, or you could end up sore, injured, or unable to enjoy your trip.
If you do find yourself in pain, I’ve got you covered with my Travel-Friendly Online Programs—designed to treat pain and injuries fast, wherever you are.
Stay active, have fun, and enjoy your travels!
Happy holidays.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC
Chartered Physiotherapist Since 2001.
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