5 Best Workouts for Girls On The Go

Let’s get real. When travel comes into play, our fitness routines get chucked out the window. And who could you blame when the labyrinth-like alleyways, soaring mountain tops, and that cocktail on the beach feel like they’re calling out your name…

While exploring an alien landscape, working out can become more of a burden than a blessing. But alas, these simple exercises can reframe staying in shape while travelling from energy-draining to energy-boosting. Fellow female travellers, behold the 5 Best Workouts for Girls on the Go.

Here’s what we cover in this guide:

• Bodyweight Glute Bridge

• Dead Bug

• Plank to Push-Up

• Bodyweight Split Squat

• Travel-Friendly Strength Circuit

• Simple Fitness Travel Hacks

5. Bodyweight Glute Bridge

This is one of the best exercises to do without a gym. Simply lay down a towel on the floor, and get to it!

• Lay down your back, bend your knees and place your feet hip-width apart, close to your body.
• Engage your abdominal muscles as you lift your hips off the floor. Push up through your heels, and make sure your back is not overextended.
• Think about the mind-body connection, and focus on squeezing your glute muscles.
• Hold this position for a second, then inhale as you lower yourself.
• Repeat these steps for 30 seconds, take a break, and continue for as many reps as you’d like.

Want to mix it up? Challenge yourself by making it a single-leg glute bridge, first on the left and then on the right side.

4. Dead Bug

Another feasible way to stay in shape on vacation is this classic exercise. And the best part is, it’s exactly like it sounds. Place a towel on the floor, and lie down.

• Begin on your back, with your arms and legs up in the air. Then, bend your knees at a 90-degree angle.
• Engage your abs, make sure your ribcage is down, and ensure your lower back is flat on the ground.
• Maintain this position as you extend one arm and leg at a time on the inhale and then return to the starting position on the exhale.
• Keep your movement focused slowly, focusing on the mind-body connection and your breathing.
• Repeat these movements for 45 seconds, take a break, and hammer it home.

Craving more? Trying to coordinate one arm and one leg at the same time.

3. Plank to Push-Up

This foolproof guide had to include this exercise to stay fit while travelling! Once again, start by laying a towel down on the floor.

• Begin in a simple plank position on your elbows.
• Focus on engaging your lats and your core muscles. It helps to think about it as if you were attempting to pull your elbows towards your toes. Ensure you keep your butt tucked under, in line with your body.
• Whilst maintaining this ‘pulling’ feeling, push up from your elbows onto your hands, one at a time.
• From the push-up position, go back down onto your elbows, alternating the side you come up on first.
• Repeat 20 times, take a break, and keep going for as many reps as possible.

Want to take it even further? Do a proper push-up when reaching the top before returning to the plank position.

2. Bodyweight Split Squat

Working out while travelling could not be any more feasible with this simple exercise. This time, begin by standing up straight.

• Make sure your feet are positioned directly under your hips, and take one foot back. Be sure to maintain the same width.
• Your hip bones should be facing forward, with your pelvis tucked under and your core muscles engaged.
• Lower the back knee directly down towards the floor, maintaining your back thigh in alignment with the rest of your body.
• After lowering down, push yourself up, and bring the back leg in. Sometimes it helps to keep balance by placing your hands on your hips.
• Switch sides and perform 20 reps.

After more? Hold the position at the bottom of each squat and pulse up and down for five reps.

1. Travel-Friendly Strength Circuit

Every girl on the go needs a solid workout circuit. Requiring minimal space, no equipment, and no cardio, this travel-friendly strength circuit is an absolute essential.

Before getting down and dirty, do a quick warmup to get your muscles prepared. This could include something simple like 20-star jumps and a short stretch.

Next up, set a timer for 15 minutes and go ham!

• 20 reps x Bodyweight Glute Bridge
• 10 reps x Plank to Push-Up
• 20 reps x Dead Bug
• 10 in total x Bodyweight Split Squat

The objective of this circuit is to maintain proper technique and alignment throughout each exercise. After the circuit is complete, you can take a time out to rest and then repeat.

Squeezing in some exercise when hiking on foreign soil can make a world of difference. Not only can it lower your stress levels, but it can assist your body in adjusting to different time zones. Check out my 20-minute Hotel Room Workout if you’re strapped for time.

5 Simple Fitness Travel Hacks

Reaching your fitness goal takes hard work and dedication, and vacation truly puts you to the test. Staying fit while travelling can be super empowering, so here are five simple fitness hacks that I swear by.

1. Create a killer playlist. Whatever floats your boat. Hip-hop, electronic, gangster rap, you name it!

2. Create your own DIY weights. Get creative with books, water bottles, pots, cans, etc.

3. Schedule your workout with an incentive. Set aside a specific time of the day to get it done. Once you’ve completed your workout, treat yourself to a coffee, a book, or a bath.

4. Sleep in your gym clothes. While it sounds ridiculous, it actually works. If you don’t fancy sleeping in your workout clothes, place them somewhere you’ll see them when you wake up.

5. Get outside. Explore your new destination by heading out for a morning run. If running’s not your thing, head to a park or beach and stroll until you simply can’t stroll any more!

Exercise and travel don’t always go hand in hand. With the inundating inventory of things to do and see, working out usually drops to the bottom of our priorities. That being said, the array mentioned above of travel workouts will help you incorporate movement into your vacation.

These are the 5 Best Workouts for Girls on the Go, all tried and tested by yours truly.

What are some travel workout hacks you swear by?