10 Top Tips for Training Whilst Traveling for Work
Being a part of Rudimental, I know firsthand how hard it is to travel and stay fit, eat healthy, and keep mentally on point. Life on the road can throw your routine off, but with the right mindset and strategies, you can stay on track no matter where you are. Whether you're constantly on flights, staying in hotels, or dealing with unpredictable schedules, here are my top 10 tips to help you keep training and stay healthy while traveling for work.
1. Plan Ahead
Before you even leave, scope out hotel gyms, nearby parks, or fitness facilities. If the hotel has no gym, look for local gyms that offer day passes. Planning your workouts before the trip keeps you accountable.
2. Pack Essential Gear
Resistance bands, skipping ropes, and even a TRX suspension trainer take up minimal space in your luggage and allow you to get a killer workout anywhere. A good pair of trainers is also a must!
3. Use Your Bodyweight
No gym? No problem. You can smash a workout using bodyweight exercises like push-ups, squats, burpees, lunges, and core work. Try high-intensity circuits to get the most out of a short session.
4. Make the Most of Hotel Gyms
Hotel gyms can be basic, but with a bit of creativity, you can still get a solid session in. Stick to compound movements using dumbbells, cables, and bodyweight exercises to maximize efficiency.
5. Walk Everywhere
Instead of always jumping in a cab, walk as much as possible. It’s an easy way to stay active, get fresh air, and explore new places while burning extra calories.
6. Prioritize Nutrition
Eating healthy on the road is tough, but not impossible. Stick to whole foods, lean proteins, and plenty of greens. If you're eating out, make smarter choices—grilled over fried, salad over fries, and water over sugary drinks.
7. Stay Hydrated
Traveling can dehydrate you, which leads to fatigue and cravings. Keep a refillable water bottle with you at all times and aim to drink at least 2-3 liters per day.
8. Use Apps for Workouts
If you need guidance, use fitness apps that offer quick, no-equipment workouts. A 20-minute HIIT session can be just as effective as a full gym workout if done right.
9. Prioritize Recovery & Sleep
Jet lag and long days can mess up your recovery. Aim for at least 7 hours of sleep, stretch regularly, and take rest days when needed. Your body needs time to recover, especially when you're on the move.
10. Be Flexible & Keep Moving
Your usual routine might not be possible while traveling, and that's okay. The key is to stay consistent in any way you can—even if it’s just 15 minutes of movement a day.
Final Thoughts
Training while traveling for work isn’t always easy, but it’s 100% doable with the right approach. Stay prepared, be adaptable, and keep moving. Your body (and mind) will thank you!
What are your go-to fitness hacks while traveling? Drop a comment below! 🚀🔥