Packing your bags and switching off is one of the best feelings of the year, but travelling often disrupts your usual routine. Without your regular gym, with changing schedules and different meals, it's completely normal to worry about losing the progress you've worked so hard for.
Don't worry, you'll be just fine. Staying fit doesn't require a strict plan. Fitness should fit around your life, not the other way around.
Here, you'll discover simple, realistic ways to stay active during your holiday, without pressure or stress.
Adapt your routine to your holiday
The secret comes down to three things: keep it simple, stay flexible and be realistic. You don't need to recreate your usual routine. Trying to stick to a strict training schedule while sightseeing or travelling for work will only add unnecessary stress.
Staying active can be as simple as going for a walk, stretching at the end of the day or going for a swim. Research shows that even small amounts of movement can help maintain muscle mass and cardiovascular fitness without demanding workouts.*
A quick fifteen-minute workout is far better than doing nothing at all. Adjusting your expectations will help you take care of your health while still making the most of your time away.
What's the easiest way to stay active?
If you're not looking for a structured workout routine, simply build movement into your plans. That way, staying active becomes part of the holiday experience, and you'll get some exercise without even thinking about it.
Try these simple ideas:
- Walk as much as you can: Explore on foot instead of taking public transport. You'll discover hidden gems along the way.
- Take the stairs: Skip the lifts at stations or hotels whenever it's safe to do so with your luggage.
- Hire a bike: It's a fun, active way to explore a city.
- Make the most of your surroundings: If you're heading to the coast or the mountains, go hiking or enjoy a swim in the sea.
Set yourself just one simple goal each day, like taking a walk before dinner. Staying active becomes much easier when you stop thinking of it as another task on your to-do list.
What workouts can you do without a gym?
When you're travelling, space and equipment are often limited. The good news is that your own body weight is all you need for an effective workout, whether you're in a hotel room, holiday apartment, public park or on a terrace.
To build a quick and effective workout, combine a few basic exercises that target the major muscle groups. Here's a simple routine you can adapt to your own fitness level:
Squats
A great exercise for your legs and glutes. Want more of a challenge? Turn them into jump squats by adding a small hop at the top. If you need an easier option, use a bed or chair to sit down and stand up in a slow, controlled way.
Push-ups
Perfect for strengthening your chest, shoulders and triceps. Do them on the floor in the traditional way, or, if that's too challenging, place your hands against a wall or a sturdy table to reduce the difficulty.
Lunges
An excellent lower-body exercise. Alternate stepping forwards or backwards. If you're short on space, perform stationary lunges without moving across the room.
Plank
A fantastic exercise for building core strength and stability. Keep your body in a straight line while supporting yourself on your forearms and toes. If you need to make it easier, lower your knees to the floor.
Perform each exercise for 30 seconds, rest for another 30 seconds, then repeat the circuit three times. This fifteen-minute workout will get your whole body moving and leave you feeling energised for the rest of the day.
How can you stay consistent when your travel schedule changes?
Unexpected changes are part of every trip, whether it's a delayed flight, a full day of sightseeing or a late dinner. Expecting yourself to train the same way you do at home isn't realistic and only adds unnecessary pressure to your holiday.
To keep your routine going, lower your "minimum goal". If you normally work out for an hour a day, accept that, while you're away, your minimum could simply be a twenty-minute walk or ten minutes of mobility exercises when you wake up.
Light exercise can also help reduce the fatigue that comes with long journeys and jet lag.* Adapt your routine to your trip, and if one day is simply too busy to fit in any movement, don't feel guilty. Tomorrow is another opportunity.
How can you work out safely in hot weather?
If you're travelling during the summer or visiting a warm destination, high temperatures can affect your wellbeing if you don't take the right precautions. Adjusting both the type of activity and the time of day is essential for exercising safely.
Plan your workouts for early in the morning or later in the evening, when it's cooler. Avoid intense exercise in direct sunlight during the hottest part of the day, and stay well hydrated before, during and after your workout.
Always listen to your body. If you start to feel dizzy or extremely fatigued, stop exercising straight away. If temperatures are particularly high, swap your workout for something more refreshing, like swimming or walking in the shade.
Can you use a gym while travelling?
Many people enjoy fitting in one or two gym sessions during their holiday because it helps them unwind and adds a sense of routine while they're away.
If that sounds like you, there's no need to miss out. If you're travelling in Europe, check whether there's a Basic-Fit club near your destination. With a Premium or Ultimate membership, you'll have access to a wide network of clubs across several countries, making it easy to train with equipment you're already familiar with.
Just remember that it's completely optional. Going to the gym should help you feel good, never feel like an obligation.
What if you don't know which workout to choose?
Sometimes the biggest challenge isn't finding the time, it's deciding what workout to do. When you're on holiday, the last thing you want is to spend time planning an exercise routine.
If you want structured workouts without the hassle, guided sessions are a great option. The Basic-Fit app offers easy-to-follow video workouts that you can do anywhere. During the summer, you'll find virtual classes like Bootcamp, Pilates and Vinyasa Yoga, with sessions lasting between 24 and 30 minutes.
If you'd rather train outdoors, you can also try programmes like Stay Fit Outdoors. Simply press play and enjoy your workout.
Will you lose your progress if you take a break?
Many people worry that taking one or two weeks off will undo months of hard work. Fortunately, that's not how the human body works.
Research shows that noticeable losses in muscle mass and strength generally don't begin until after two to three weeks of complete inactivity.* Taking a planned break also gives your joints and nervous system time to recover, helping you come back feeling stronger and refreshed.
If you're planning a longer trip, you can temporarily freeze your Basic-Fit membership. Remember, taking time to rest is also part of a healthy lifestyle.
A simple and flexible fitness plan for your travels
To help you put these tips into practice, here's a simple plan you can adapt each day:
- Prioritise daily movement: Walk as you explore your destination and stay active naturally.
- Keep workouts short: Do two quick bodyweight workouts a week if you want a bit more structure.
- Stretch after travelling: Spend a few minutes on mobility after long hours sitting in the car or on a plane.
- Make the most of technology: Use the guided workouts in the Basic-Fit app whenever you want a workout without the planning.
- Rest without feeling guilty: Listen to your body and enjoy complete rest when you need it.
The most important goal of your trip is to relax and enjoy yourself. You don't need the perfect fitness plan. Move when it feels good, and choose whatever works best for your holiday.
This article is for general information only. Individual needs vary depending on your health, training experience and personal goals. If you have a medical condition or specific health concerns, consider seeking advice from a qualified healthcare professional.
Sources
- McMaster, D. T., Gill, N., Cronin, J., & McGuigan, M. (2013). The development, retention, and decay rates of strength and power in elite rugby union, rugby league, and American football players. Sports Medicine.
- Waterhouse, J., Reilly, T., Edwards, B., & Atkinson, G. (2007). Jet lag: trends and coping strategies. The Lancet.
