It’s hard to eat well when you’re on the road — but exercising while traveling may be even harder. In a best-case scenario, you may be able to book a room at a hotel with great gym facilities, or at least find a gym close to where you’re staying.
But what if you can’t find a gym, or your hotel’s facilities amount to nothing more than a broken treadmill and an incomplete set of dumbbells? In such a case, it’s good to have a few exercises you can easily perform anywhere, no matter what equipment you have on hand. We’ve compiled a list of five of the best “anywhere, anytime” exercises to help you stay fit when you’re away from home.
Running and jogging are great cardio workouts — and fortunately, you can do them pretty much anywhere there’s ground. Remember to pack appropriate gear (you can’t run in the same shoes you wear to a client lunch), and look for a local park or track you can use. If you can’t find any, you can always use the city streets — just like many locals do.
Of course, you can’t pack your own bike when traveling, but you can look for rental places. Bike rental programs have grown in popularity in recent years, especially in urban areas. Do some Web research, ask a concierge, or check in with your chauffeur: you’ll likely find a rental you can take out for a quick ride in the morning.
3. Body Weight Exercises
Body weight exercises are perfect for hotel-room fitness routines, because they require nothing more than your own body. Body weight exercises include push-ups, planks, burpees, and crunches, among other, more obscure techniques. Men’s Fitness has a list of the 15 best body weight workouts that offers quite a few good examples for both men and women.
4. Get a Full Workout
Want something more akin to your normal gym routine? Something that combines cardio, strength training, and core workouts? Beachbody — the company behind P90X — offers what it calls “The Traveler’s Workout.” This full routine includes jumping jacks, squats, tri-rises, and a host of other techniques, ensuring you target every part of your body — no gym necessary.
5. Find a Park Bench
You may be surprised at just how much you can accomplish with a simple park bench. Shape has a great article that shows you how to get a total body workout with only a park bench. From incline push-ups, to lunges, to dips, park benches can help you accomplish a number of versatile exercises.
6. Are the Benches Occupied? Head to the Playground
Swing sets and slides are not just for children — they also make suitable stand-ins for gym equipment. If you can find a playground, you can get a full workout in the park. Check out this article from Greatist, which shows you how to use monkey bars, ladders, and other pieces of playground equipment to complete a full fitness routine.
Even if you don’t have access to a gym, you can stay in shape while you’re on the road. It turns out that a lot of every day items — from streets, to parks, to our own bodies — make for great exercise equipment.