Holiday Travel? Try These On-the-Go Mobility Exercises

Planning to travel this holiday season? Did you know it’s entirely possible to maintain your fitness during holiday travel without packing a single dumbbell? You don’t need a fancy hotel gym or a suitcase full of resistance bands. With just a little bit of space and your own body weight, you can get meaningful workouts that leave you feeling energized, strong, and ready to tackle whatever the season throws your way. Forget the all-or-nothing mindset; a few minutes of intentional movement can make all the difference.

Why Bodyweight Workouts are Your Travel Companion

When you’re away from home, your environment changes, and that’s perfectly okay. Long hours in a car or plane can leave you feeling stiff, and a different bed can mess with your sleep. Bodyweight exercises are the perfect solution because they meet you right where you are.

Research has shown that simple bodyweight exercises are just as effective as using weights for building muscle and improving heart health. They help you stay strong, flexible, and centered, no matter how chaotic your travel schedule gets. It’s about finding small pockets of time to give back to your body.

Your Go-To Holiday Travel Workout Routine

Here are some fantastic, equipment-free exercises you can do from the comfort of your hotel room, a quiet corner of your relative’s house, or even a nearby park.

1. Bodyweight Squats

This classic move is a powerhouse for a reason. Squats target your quadriceps, glutes, and hamstrings, all while engaging your core.

• How to do them: Stand with your feet slightly wider than your shoulders. Keeping your chest lifted, sit your hips back and down as if you’re aiming for a chair. Make sure your weight stays in your heels.
• A little easier: Don’t squat as deeply, or hold onto a sturdy surface like a counter or chair for extra balance.
• A little harder: Try a split squat by staggering your feet, or add a little hop as you come up.

2. Push-Ups

Push-ups are a brilliant way to work your chest, shoulders, and triceps. Don’t be intimidated—there’s a version for every fitness level.

• How to do them: Place your hands on the floor slightly wider than your shoulders. Keep your body in a straight line from head to heels (a plank position) and lower your chest toward the floor, keeping your elbows at a 45-degree angle. Press back up.
• A little easier: Do them on an incline! Place your hands on the edge of a bed or a sturdy countertop. The higher the surface, the less body weight you’ll be lifting.
• Pro-tip: Focus on quality over quantity. A few well-formed push-ups are better than many sloppy ones.

3. Glute Bridges

After a long day of sitting, glute bridges are a wonderful way to wake up your glutes and relieve lower back tension.

• How to do them: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Press through your feet to lift your hips toward the ceiling. Squeeze your glutes at the top, then slowly lower back down.
• A little harder: Try marching in place at the top of the bridge, lifting one foot at a time while keeping your hips stable.
• Pro-tip: Avoid arching your lower back by focusing on the squeeze in your glutes.

4. Planks

The plank is the ultimate core-strengthening exercise. It builds stability in your shoulders and teaches your whole body to work together.

• How to do them: Position your elbows directly under your shoulders, with your body in a straight line from your head to your heels. Pull your belly button in toward your spine and hold, making sure not to let your hips sag.
• A little easier: Drop to your knees for a modified plank. You’ll still get a great core workout!
• A little harder: While holding the plank, try tapping one shoulder with the opposite hand, alternating sides without letting your hips rock.

5. Mountain Climbers

If you want to get your heart rate up, mountain climbers are your best friend. They’re a fantastic mix of cardio and core work.

• How to do them: Start in a plank position. Drive one knee toward your chest, then quickly switch, as if you’re running in place.
• A little easier: Simply slow the movement down.
• Pro-tip: Keep your hips low and your core engaged to get the most out of the exercise.

How to Stay Consistent with Your Workouts

The key to holiday travel fitness isn’t about doing intense, hour-long sessions. It’s about finding joy in movement and making it a seamless part of your day.

• Try a “Workout Snack”: Even five or ten minutes can make a huge difference. Choose three or four of the exercises above and do them in a quick circuit.
• Schedule It In: Plan a short 15-minute workout for the morning before everyone else wakes up. It’s a peaceful way to start your day.
• Walk It Out: A walk after a big holiday meal is a time-honored tradition for a reason. It aids digestion and is a lovely way to connect with family away from the dinner table.

Stay Strong With Consistent Movement

Holiday travel doesn’t have to derail your fitness goals. By embracing simple, effective bodyweight workouts, you can stay strong, energized, and ready to enjoy every moment of the season. Holiday travel workouts help you stay consistent with your fitness routine.