Simple Travel Workout Resources

movement
Written By Roxanne Banta
me and daughter hiking in california

Me and my girl hiking in the eastern sierras

A gentle guide for keeping your body and energy moving while on the go

The seasons are shifting once again and many of my friends are hopping on a plane or taking a road trip adventure. So I thought it was time to re-share my favorite ways to stay active on the road, with ease and flexibility.

First, Let’s Talk About the Vibe

Before we dive into resources, I want to pause and name something important:
There’s a difference between traveling and being on vacation.

  • Vacation is a full-body exhale. A chance to disconnect from the hustle and reconnect with rest, play, nature, and your people.

  • Travel is often logistical, sometimes chaotic—maybe for work, family obligations, or an in-law holiday that’s... not exactly or always relaxing.

Can you feel the difference? Both can be beautiful, but the expectations are different.

So before you read on, I invite you to ask yourself:

“How can I find little moments of enjoyment or nourishment, even if this trip is more task than treat?”

Mindful Movement, Not Hardcore Hustle

Traveling isn’t usually the time to aim for your most intense workouts. And that’s okay—your body might actually benefit from the pause.

As someone who moves every single day, I can tell you that taking a short break and then coming home and jumping back in is often more sustainable than trying to stick to your full routine while away. That first post-trip workout may feel creaky, but it also clears the travel cobwebs and brings you back to yourself.

My Two Simple Travel Movement Rules:

  1. Walk as much as possible.
    That’s it. Walking is underrated and free-flowing. It counts.

  2. Tune into the trip vibe.

    • On a long weekend? Walking might be enough.

    • Away more than 3 days? I usually carve out time for a few short sessions—think 20 minutes of yoga, barre, or strength. It makes a difference. You can do a lot of good in 20 minutes.

    • Travel pro? Make space for longer workouts. I prefer an hour a day, if possible, when on the road for work.

🎒 My Favorite Travel-Friendly Movement Resources

🎶 Freeball It

Yes, you read that right!

I love putting on music and dancing it out wherever I am. When I want something a little more structured, I:

Me and my extended family had fun working out in Minnesota on a recent family adventure

  1. Put on music that pumps you up. If you have Spotify, you can find my profile for plenty of workout mixes including my workout mega-mix which is a master list of workout songs I like.

  2. Set a timer for 20 minutes. I love the Seconds app for setting up an interval timer.

  3. Get moving! Alternate 45 seconds of movement with 15 seconds of rest / transition time. You could do more or less movement time but one minute for each interval keep things changing frequently enough you don’t get bored or too overworked in one set. I have found this time to work for most people - from the super active to the off the couch crowd.

Repeat cardio, legs, arms, and core moves in a simple circuit:

  • Jog around the block (or in place), jumping jacks, knee lifts, leg lifts, or speed skaters

  • Lunges or squats

  • Push-ups or dips

  • Planks, crunches, or v-ups

  • Use water bottles, wine bottles or canned goods for light weights. Even better, get some stretchy resistance loops for even more movement options (referenced below).

This format is fun, approachable, and totally kid-friendly. My kids and nephews often join in and get to pick or make up a move!

🔁 Bands Are Bomb

luggage packed with exercise loops

Resistance loops are an easy way to add some variety to your movement from the road

Stretchy resistance bands are travel MVPs. Toss them in your bag for extra strength options on the go.

🧘‍♀️ Go Local

If you’re staying in one place for a few days or more, see if there’s a local movement class, walk to a cafe or find a walking trail nearby. It’s a great way to:

  • Support small businesses

  • Experience the local community

  • Feel the energy of a group (nothing like a stranger sweating next to you!)

Check google maps or ask your social media network to find your favorite movement class options nearby.

🌐 Go Online

Spend a few minutes before your trip bookmarking a few favorites. The internet is your portable gym. This is my curated list of favorites from my own travels and friends suggestions. I add to and update this list often and would love to hear any additional suggestions if you have them.

Pro Tip: Download a couple videos in advance if you won’t have strong WiFi.

The Gentle Takeaway

“A person susceptible to ‘wanderlust’ is not so much addicted to movement as committed to transformation.” – Pico Iyer

dad carrying kids on hike

Wherever you go this season, may your movement meet you with ease.
No pressure. Just presence.
A walk. A stretch. A dance in the hotel room. It’s enough. You’re enough.

🌿 Move with love,
Rox

Roxanne Banta
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