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How to keep up with your fitness goals on holiday? Expert shares 10 simple travel-friendly exercises

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  Published in Health and Fitness on Sunday, September 7th 2025 at 21:19 GMT by The Financial Express
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Stay Fit on Vacation: 10 Travel‑Friendly Workouts to Keep Your Goals on Track

When the holiday calendar fills up, most of us are tempted to swap our daily treadmill for a hotel pool and a beach chair. But that break in routine can quickly erode the momentum you’ve built over months of disciplined training. “If you give up even one workout, you’re more likely to skip the next two,” says Dr. Ananya Gupta, a sports‑medicine specialist and the fitness coach whose advice is featured in the Financial Express story How to keep up with your fitness goals on holiday? Expert shares 10 simple travel‑friendly exercises (link to the original article). She argues that a short, well‑structured routine is all you need to keep the body moving, the heart rate up, and the endorphins flowing while you’re packing suitcases.

Below is a concise rundown of the ten exercises Dr. Gupta recommends, along with practical tips for doing them anywhere—from the tiny hotel room to a bustling airport lounge. If you’re looking for deeper dives, the original article links to a video tutorial series and a downloadable “Travel‑Friendly Fitness Guide” that you can print or keep on your phone.

1. Jumping Jacks (Cardio Warm‑Up)

How to do it – Stand tall, feet together, arms at your sides. Leap outward, spreading your feet while raising arms overhead, then return to the starting position.
Why it works – Quick, low‑impact cardio that elevates the heart rate and loosens the hips.
Travel tip – No equipment needed; you can do a 30‑second set in a hotel hallway or a crowded train platform.

2. Body‑Weight Squats

How to do it – Feet shoulder‑width apart, toes slightly out. Lower your hips until thighs are parallel to the floor, then rise back up. Keep the chest lifted and knees behind the toes.
Why it works – Strengthens quadriceps, glutes, and core—areas that often feel weak after long flights.
Travel tip – Use a sturdy chair or a backpack as a makeshift weight for added resistance.

3. Push‑Ups (Upper‑Body Blast)

How to do it – Place palms flat on the floor, slightly wider than shoulders. Lower until elbows are at a 90‑degree angle, then push back up. Variations: knees on the floor, incline (hands on a desk), or decline (feet on a step).
Why it works – Targets chest, shoulders, triceps, and core stability.
Travel tip – Perform 2‑3 sets of 8‑12 reps on the hotel bed or a yoga mat from a local studio.

4. Lunges (Leg & Hip Mobility)

How to do it – Step forward with one foot, bend both knees until the back knee nearly touches the floor. Alternate legs.
Why it works – Enhances balance, hip flexibility, and leg strength.
Travel tip – Perform walking lunges down a corridor to keep the movement natural and engaging.

5. Plank (Core Stability)

How to do it – Forearms on the floor, elbows under shoulders, legs extended. Hold the position, keeping the body a straight line from head to heels.
Why it works – Strengthens the entire core, which is crucial for posture after long hours of sitting.
Travel tip – Do a 30‑second plank on the floor of the hotel room or a yoga mat on the beach.

6. Mountain Climbers (Full‑Body Conditioning)

How to do it – Start in a high plank position, drive one knee toward the chest, then quickly switch legs. Keep hips down and core engaged.
Why it works – Combines cardio, core, and lower‑body strength.
Travel tip – A 20‑second burst can be an energizing mid‑morning pick‑me‑up between sightseeing.

7. Chair Dips (Triceps Focus)

How to do it – Sit on the edge of a sturdy chair, palms on the edge, feet flat. Slide forward, lower hips, then press back up.
Why it works – Isolates triceps and engages the core for stability.
Travel tip – Many hotel rooms come with a sofa or dining chair; use that to do 3 sets of 10 reps.

8. High Knees (Cardio & Leg Power)

How to do it – Run in place, lifting knees to hip height as fast as possible.
Why it works – Raises heart rate, improves calf and hamstring endurance.
Travel tip – A quick 1‑minute session in an airport lounge can keep your legs moving and ward off stiffness.

9. Burpees (Full‑Body Explosion)

How to do it – From standing, drop into a squat, place hands on the floor, kick legs back into a plank, jump back to squat, then explode upward with a jump.
Why it works – Engages nearly every major muscle group, boosts cardiovascular fitness.
Travel tip – If space is limited, perform the plank‑to‑jump portion only for a low‑impact variation.

10. Calf Raises (Lower‑Leg Strength)

How to do it – Stand on a step or the edge of a counter, lift heels, then lower back below the step level.
Why it works – Strengthens calves, improves ankle stability—important for walking on uneven surfaces.
Travel tip – Great to do in the hotel bathroom or a hotel corridor while waiting for the elevator.

Putting It All Together: A Sample 15‑Minute Circuit

Repeat the circuit once for a full 15‑minute workout that covers cardio, strength, and flexibility. Dr. Gupta stresses that consistency matters more than intensity when traveling. Even 10 minutes of movement every day keeps the body in motion and the mental focus sharp.

Extra Resources Linked in the Original Article

1. Video Demonstrations – A short series on YouTube showing each exercise with correct form.
2. Travel‑Friendly Fitness Guide – A PDF you can print or save on your phone, outlining the routine and offering tips on gear, such as resistance bands or a jump rope.
3. Blog Post: “Staying Active in Airports” – Highlights quick exercises you can do in airport lounges, like seated leg lifts and wall push‑ups.
4. Dr. Gupta’s Instagram – For daily motivation, quick workout clips, and healthy travel meal ideas.

Bottom Line

The key takeaway from Dr. Gupta’s advice is simple: you don’t need a gym to stay fit while on holiday. By incorporating these ten exercises into a brief, structured routine and leveraging everyday spaces, you can keep your body moving, your energy levels up, and your fitness goals intact. The next time you plan a trip, remember that a 15‑minute workout is all it takes to stay on track—so pack your suitcase with your hotel room as your personal gym.