Traveling makes it tough to be healthy.

As Amenify’s clients are across the country, I spend 1-2 weeks on the road each month and have learned this all too well. For example, I gained a quick seven pounds for a Houston business trip last year (over the course of four days, thank you very much).

There are, however, plenty of ways to structure healthier travel, like with a workout suitable for any schedule.

Problem: My room looks like this:

How to Stay in Shape While Traveling

Solution 1: Explore!

I made two trips to New York City this year and I could touch all four walls at the same time at both hotels. If space is too tight, get out and run around the block before you kick off your day. I worked out by running around Midtown, even enjoying the sights as I ran. In about 20 minutes you can cover two miles while making time to snap some pictures.

Pro Tip: be sure to scope out a good place to have breakfast post-run!

Solution 2: Find an alternative space in the hotel.

This could be the on-site gym (warning, these gyms are rarely nice or robust), outdoor lawn or grounds space, or even a deserted conference space for a quick isometric workout.

There are plenty of examples online, but my favorite is the 7-minute workout, as featured in the NY Times.

In summary, one 30-second rep each for:

  • Jumping Jacks
  • Wall Sits
  • Push-ups
  • Crunches
  • Chair Step-ups
  • Squats
  • Tricep Dips
  • Planks
  • High Knees (in place, don’t run into a wall)
  • Lunges
  • Push-up and rotation
  • Side Planks

I suggest taking 5-10 seconds off in between reps and then jumping back in. For the chair step-ups, if you do have enough space in your hotel room then you can use the edge of the bed. If not, find some stairs near your chosen workout space and get

Hopefully, these easy workout strategies are enough to get you started! For your next trip, don’t forget to pack some workout gear and have fun! But remember, none of these workouts will make for healthy travel without these other important factors:


  1. Get Enough Sleep – do as I say, not as I do.
  2. Don’t Drink Too Much – of course!
  3. Eat Well (at least in the morning) – because it’s unlikely that you’re having a healthy dinner while on the road.