Training While on Vacation: 8 Tips for Working Out While Traveling

Traveling is a chance to explore new places, unwind, and take a break from your usual routine. But that doesn’t mean your fitness goals have to take a back seat! Whether you’re heading off on vacation, planning a weekend getaway, or traveling for work, there are plenty of simple ways to stay motivated to work out while making the most of your time away.

From exploring your surroundings on foot to fitting in a quick vacation workout, working out while traveling can be part of a sustainable workout routine – without having to follow your usual training schedule.

Here are eight practical tips to help you keep moving, maintain healthy habits, and enjoy your time away – while supporting the progress you’ve been making in your F45 workouts.

1. Pack wisely

When we say, “pack wisely,” we’re not just talking about throwing your favorite Hawaiian shirt into your suitcase. (Although that is absolutely a must!)

Instead, we’re talking about including some healthy snacks in your luggage. Healthy snacks may be few and far between on vacation, so why not add some to your packing list?

Having snacks on hand will ensure that you aren’t tempted to give in to late-night sugar cravings, or reach for junk food in the unfamiliar setting of a new place. Keep a small container of nuts and seeds – an important source of micronutrients – in your bag. They won’t spoil (and are full of healthy, satiating fats, too). Low-fructose fruits, vegetable sticks, and edamame beans are also great travel-ready options that are full of fiber.

In addition to simple, pre-prepped snacks, you’ll also need to make sure your travel bag contains the essentials for exercise while traveling. Comfortable, sweat-wicking workout clothes are a must – as are supportive sneakers, a reusable water bottle, and a hat (for sun protection) so you’re ready to get moving whenever the opportunity comes up.

On the hunt for some new gear to take with you? Explore our guide to the training gear F45 athletes are wearing this summer, or dive deeper into our collaboration with Reebok to learn about the exclusive collection of training gear and footwear we’ve developed together.

2. Make the most of the breakfast buffet

Hotel buffets are an easy calorie trap. But before you go back for seconds – or thirds! – ask yourself this question: would you usually have a carbohydrate-heavy bowl of cereal, toast, bacon, eggs, and a side of pancakes for breakfast at home?

Try including a source of protein – such as eggs or Greek yogurt – alongside fiber-rich foods like fruit, oats, or whole grains. And don’t forget to enjoy your favorite vacation treats! Staying healthy while traveling is about balance, not restricting yourself or missing out on the experience. For instance, it’s not impossible to eat healthy while dining out – and it’s still possible to build a balanced, satisfying plate beyond your own kitchen.

3. Explore on foot

When it comes to staying fit while traveling, one of the easiest options is to explore your surroundings on foot.

Whether you’re sightseeing, wandering through a new city, or discovering local hiking trails, walking is a great way to keep moving without needing to schedule a workout. Walking also contributes to NEAT (non-exercise activity thermogenesis) exercise – the energy your body uses during everyday movement outside of structured exercise.

Walking will get you moving and burn more calories, especially if you don’t have access to a local F45 studio or have a jam-packed work schedule. Try walking to and from meetings, taking the stairs instead of using elevators, or finding a scenic spot to hike and explore your surroundings. Booking a hotel with gym access is another great way to keep up your workout routine if you’re traveling during the F45 Challenge. Most hotel gyms will have a treadmill, dumbbells and some basic gym equipment to knock out a quick workout!

4. Set realistic goals

Vacations are a time to relax, recharge, and enjoy a change of pace, so it’s perfectly fine if your usual fitness routine looks a little different. Rather than putting pressure on yourself to maintain your regular training schedule, set realistic goals that fit around your plans.

That might mean squeezing in a couple of shorter workouts, staying active throughout the day, or simply taking some well-deserved rest. You can also try ‘exercise snacking’ – bite-sized bursts of physical activity that are easy to slot in between other plans and activities.

Remember, fitness is about long-term consistency – not perfection! A short break from your usual routine won’t undo your hard work, and you can pick things back up when you return.

5. Try something new

Being away from your usual routine is the perfect opportunity to mix up your workouts and discover new ways to move. From kayaking across a lake or swimming at the beach to improving your running endurance on a beautiful coastal path, there are plenty of fun activities that can help you stay active while exploring somewhere new.

Trying different activities can also challenge your body in new ways, build confidence, and keep exercise feeling fresh.

6. Try a travel workout

Still craving the familiar comforts of a resistance, cardio, hybrid, or recovery workout at F45 while away? Don’t panic – there’s a vast library of workouts on the F45 Training App.

Looking for workouts for vacation? Whether you have access to a hotel gym or just a little space in your room, you can choose an at-home workout that suits your available equipment, energy levels, and schedule. From bodyweight exercises to equipment-based sessions, there are plenty of exercises to do on vacation that can help you build muscle mass, boost your aerobic fitness, and enjoy all the usual benefits of F45 – without disrupting your vacation plans.

Remember, even a short workout can help you maintain your fitness routine while leaving plenty of time to relax, explore, and enjoy your trip.

7. Prioritize sleep and recovery

Between early flights, changing time zones, and action-packed itineraries, traveling can take a toll on your sleep schedule. We all know that rest days are important – but so too is rest. Getting enough quality sleep is essential for supporting muscle repair, maintaining energy levels, and avoiding burnout – especially if you’re planning to stay active on vacation.

There are many sleep hacks we love – but as a starting point, try to maintain a consistent sleep schedule where possible, get some natural daylight to help your body adjust to a new time zone, and give yourself time to unwind before bed. If you’re feeling particularly tired or jet-lagged, don’t be afraid to take a rest day. Also, remember that rest is about more than sleep – so read up on the seven types of rest to take a holistic approach. After all, recovery is just as important as training when it comes to supporting your long-term fitness goals!

8. Stay hydrated

It’s easy to lose track of how much water you’re drinking when you’re busy sightseeing, catching flights, or lounging by the pool. And if you’re traveling somewhere hot and humid, it goes without saying that you’ll likely be sweating more than usual – and losing valuable electrolytes in the process.

That’s why it’s crucial to keep a reusable water bottle close by, take advantage of refill stations at airports and hotels, and make a habit of drinking water with meals. And remember, hydration doesn’t have to come from water alone! Fresh fruit, protein smoothies, and water-rich foods can all contribute to your daily fluid intake.

Whether you’re exploring somewhere new or returning to your everyday routine, F45 is here to help you keep moving. With expert-led group workouts, a supportive community, and a mix of cardio, resistance, and hybrid training, there’s always something to look forward to.

Ready to get back into action? Find your nearest F45 studio and discover what you can achieve with us!

Written and published by F45 Training HQ, and reposted here for the F45 North Paramus community.