How to keep fit while travelling

Back in February, we decided to join the local gym. Yep, we’ve been working hard, lifting weights, running, attending classes, as well as setting and hitting new fitness goals. With all this fitness, we’ve been feeling heaps better. But the question remains: how do you keep up these fitness levels whilst on the road?

You may be slim, ripped or pack a little extra here and there. No matter what your body type is, this applies to you. Before we give you some tips, it’s important to know that just like getting fit at home, you should start by setting fitness goals. Fitness goals!! Are you planning on gaining muscle? Losing weight? Make sure you think about where you want to be at the end of your trip and beyond. Once you’ve worked that one out, it’s time to start following Em & Sam’s travel fitness regime!


Be active every day

This one is all about convergence – combining two great things into one! In this case, try to combine sightseeing with physical activity! Do some research on your travel destination and see what is available to you. You could try hiking, or hire bikes and cycle through a city! Some of the best cities we’ve seen have been from the bike saddle or the pavement. European cities are designed for walking, so expect to be trodding a good 7-10km every day. Instead of catching a cab from point A to point B on your itinerary, walk it! If you’re in Southeast Asian country such as Vietnam or Thailand, go to the beach for a morning swim every day!

Some of the best views, such as these brilliant Monasteries on the hills of Meteora, Greece can only be accessed via secluded walking tracks. Get hiking and see what you can find!

Plan your meals

This is a tricky one, mostly because you’ll be on holiday and that probably means eating big portions of luxurious meals. We’re not going to tell you to do anything here, because eating well is often part of an adventure abroad. But we will say this:

What you put in your mouth will impact your body. You may need to take a good look at menus and think about what you’re going to digest. If you’re trying to retain muscle size, extra protein might be required, and that can mostly be found in meats. If you’re trying to lose weight, it might be best to avoid that sugary drink and opt for water, sometimes skip dessert, and avoid dishes that are overtly creamy or oily.

Use the space you have

As simple as it is – download a workout app! We recommend The Wherever Workout, Sworkit, and 30 Day Fit Challenges Workout. Wake up just a little bit earlier, and spend twenty to thirty minutes each day working out in your hotel room. All you need is a Smartphone and a bit of floor space!


Book a hotel that has a gym

This isn’t entirely necessary either, as you’ll be hiking, cycling, and eating your way to pure fitness! But if you have a taste for good gym sesh, or if you’re a bodybuilder, you simply can’t go past free access to your hotel gym. There’s a good chance you’ll be tired after long days out sightseeing, so set your alarm an hour earlier than usual and break a sweat!

Take the stairs instead of a lift or elevator

Pretty self explanatory. You just better hope your room isn’t on the 39th floor!

Dance in front of the mirror

Like no one is watching – run your very own Zumba class. Shhh we won’t tell!

If you do dance in the mirror, use any of the apps, or have any other tips, send us an email at and let us know!


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