Stay Fit While Traveling: Maintain Your Workout Routine on the Road

No matter how light her luggage, Katy Rockett, regional director at Explore Worldwide, always leaves space in her suitcase for a travel yoga mat. “When I travel, I try to stay as consistent with my routine as possible,” she said. “Exercise soothes travel-related anxiety, helps offset extra calories, and gives me time to be alone and decompress. It also improves my sleep.”

To vary her workouts, Rockett uses the Peloton app, choosing from HIIT (High Intensity Interval Training), strength sessions, restorative yoga and stretching classes. “The app has an extensive library, so I can pick workouts based on the time of day, how long I have, and whether I want cardio or strength,” she explained. “I also appreciate being able to exercise in my room — you don’t want to run into clients or colleagues mid-workout.”

Tammy O’Dell, a regional vice president for Cumulus Media based in Columbia, South Carolina, also prioritizes workouts while traveling. “Working out clears my head and helps me focus on something other than work,” she said.

O’Dell follows an equipment-free routine designed by her trainer, Lori Lapin, specifically for business travelers. “If you know how to use your body weight as a tool, you can exercise anywhere,” O’Dell noted. Like Rockett, she prefers the privacy of her hotel room. “After a morning workout I’m far more alert than on the days I skip exercise.”

Lapin recommends staying active whenever possible, even with small swaps like taking the stairs or pacing during conference calls. “Travel is hard on the body, especially business travel where you spend long periods sitting,” she said. “You need discipline, or at least a few stretches and mobility moves when you can.”

Lisa Keer, NBC-HWC, a health coach at the Center for Specialized Health Care Services at Massachusetts General Hospital, agreed. “Self-care is not self-indulgent,” she said. “Skipping maintenance like exercise can have long-term consequences.”

Keer suggests adding short “exercise snacks” throughout the day but emphasizes the value of getting your heart rate up. “It’s easy to slip out of your routine on the road,” she said. “If that becomes habitual, you can find yourself struggling in unexpected ways.”

One effective tactic Keer recommends is shifting from waiting for exercise opportunities to actively creating them. “An exercise buddy is incredibly helpful,” she said. “If you’ve committed to an early run with someone, you’re more likely to leave dinner earlier and stick to your plan.” Keer also advises travelers to choose hotels that support their fitness goals: swimmers should look for a pool, and those who rely on classes or trainers should book properties with full-service gyms. “Do your homework and be selective,” she added. “Knowing what’s available helps you shape a realistic fitness plan.”

Hotel offerings today make it easier than ever to stay active, with new ways to train and recover no matter your preferences.

In New York, guests at Equinox Hudson Yards Hotel have direct access to Equinox Hudson Yards, a 60,000-square-foot fitness complex that emphasizes recovery as well as performance. Alongside expert-led programs and precision equipment, the club features hot and cold plunges, cryotherapy, outdoor barrel saunas and a heated saltwater pool with sweeping views of Manhattan.

“We’ve created an experience that removes common barriers to staying active while traveling,” said Chris Norton, CEO of Equinox Hotels. “Everything is designed as part of a 360-degree approach to high performance, anchored in sleep, movement, recovery and community. The goal isn’t to replicate your home routine but to give you the environment and tools to perform at your best wherever you are.”

Many hotels also offer unique classes and facilities to spice up your routine. Whitney Peak Hotel Reno boasts a 7,000-square-foot bouldering park and a 16-story climbing wall on its facade. Montage Laguna Beach features SurfSet, a full-body surfboard workout that simulates surfing on dry land. In Dublin, Anantara The Marker Hotel offers guided morning swims in the Irish Sea for those who prefer to get wet. SIRO Boka Place in Montenegro provides “Destination Fitness” options such as guided canyoneering, hiking, kayaking and windsurfing.

Janu, a sister brand to Aman Hotels, opened its first Tokyo property in 2024, offering a four-story gym with a boxing ring, an 18-hole golf simulator and aerial yoga classes. The property also includes private spa houses available for multi-hour recovery sessions, featuring traditional Banya saunas and Turkish hammams with exfoliation treatments.

Running is a popular way to explore new cities while staying fit. Avania hotels in Madrid and Venice offer guided runs past iconic sites, complete with warm-ups, coaching to reduce injury risk, and cool-down stretches. In Rome, ArcheoRunning combines sightseeing with jogs led by an art historian who shares historical insights along the route.

Cyclists often pick Hotel Domestique near Greenville, South Carolina, which provides pro-grade bike rentals, Garmin GPS units with preloaded routes, guided rides and a wellness room with recovery equipment. Near Menlo Park, Rosewood Sand Hill’s managing director Philip Meyer organizes curated rides with insider tips on water stops and bike-friendly cafes, making the property a favorite for visiting cyclists.

Regardless of the activity, staying active on the road supports long-term health. “We all understand the importance of exercise, yet self-care is often the first sacrifice in demanding careers,” said Lisa Keer. “Take the long view: decide where you want your health to take you and plan the steps to get there.”