Summer travel is in full swing, and between the airport lines, delayed flights, and packed itineraries, keeping up a fitness routine often falls to the bottom of the list. Whether you’re staying in a hotel, crashing at a friend’s house, or renting a weekend Airbnb, the idea of staying in shape on the road can feel unrealistic.
But according to seasoned certified fitness trainer, Denise Chakoian founder of CORE Cycle.Fitness.Lagree in Rhode Island, it doesn’t have to. With 30 years of experience training clients of all levels, Chakoian believes the key to staying consistent is keeping it simple, smart, and doable in any space. “Most people overthink it,” she says. “You don’t need a full gym. You need a floor, a chair, maybe a towel, and the willingness to move with intention.”
Here are Denise’s top travel-friendly strategies to stay toned and energized while on the go:
- Don’t Skip Movement on Travel Days
If you’re flying or driving, your body is stuck in one position for hours. Try these before or after your journey:
- Wall sits (30 seconds to 1 minute, 3 rounds)
- Arm pulses and shoulder circles to reset posture
- Toe taps or standing marches to get blood flowing in your legs
- Create a Mini Routine You Can Repeat Anywhere
A go-to 15-minute bodyweight circuit can be done on a towel or yoga mat:
- 1-minute squats
- 30 seconds plank holds
- 1-minute glute bridges
- 30 seconds pushups (knees optional)
- 1-minute reverse lunges
- 1-minute mountain climbers or slow high knees
Repeat 2–3x based on time and energy.
- Use Furniture as Equipment
- A chair or low bed becomes your support for triceps dips or incline pushups
- A rolled towel can act as a slider for hamstring curls or ab roll-ins
- Use a bathtub edge or countertop for elevated planks or calf raises
- Wake Up and Move
Even 5–10 minutes in the morning makes a difference. Try:
- A short sun salutation flow
- Arm circles, lunges, and side bends to shake off stiffness
- 30-second front plank + 15-second side planks each side for core activation
- Use Static Holds to Build Strength
Even without big movements, isometric exercises train control and endurance. Try:
- Wall sits with pulses
- Standing calf raises, held 10–15 seconds each
- Core holds, such as a hollow body position or suitcase crunch
- Walk with Intention
Travel involves a lot of walking. Make it count:
- Pick up the pace and walk briskly for 30 minutes
- Add bodyweight intervals: every few blocks, do 20 air squats or walking lunges
- If carrying luggage, engage your core and walk tall
- Stretch and Hydrate Before Bed
Flying, walking, and sleeping in unfamiliar beds can leave you stiff. Denise recommends:
- A 5-minute stretch targeting hips, hamstrings, and spine
- Legs-up-the-wall pose to reduce swelling and calm the nervous system
- Drink electrolyte-rich water to replenish and aid muscle recovery
- Prioritize Posture and Alignment
Hours of sitting and awkward beds can throw off your posture. Daily, try:
- Cat-cow stretches, thoracic twists, and chin tucks
- Neutral spine holds in plank or standing exercises to reinforce body awareness
- Keep Your Core Engaged Throughout the Day
Even outside a workout, you can sneak in effective core engagement:
- Balance on one leg while brushing your teeth
- Do a standing pelvic tuck in airport lines or while cooking
- Sit with spine tall and shoulders relaxed during meals or meetings
- Bring Small Tools If You Can
If you have room in your bag:
- Pack a resistance band for arms, glutes, and core
- Bring a jump rope for a quick cardio boost
- Use a glider or sock on hard floors for Lagree-style moves
- Use Apps or Quick Videos for Structure
Not sure what to do? Follow a short online workout.
- Download a few routines before your trip so you’re not reliant on WiFi
- Even a 5–10 minute core or stretch video can help reset your body and mindset
- Add Breath Work to Rebalance
Tension, stress, and poor sleep can spike while traveling. Try:
- Box breathing (inhale 4, hold 4, exhale 4, hold 4)
- Combine light breath work with stretching to signal your body to recover
Whether you’re headed across the country or just getting away for the weekend, these easy strategies can keep your body active, your posture aligned, and your energy steady, no gym necessary.
For more information, visit www.corefitprov.com or follow @corefitri on Instagram.
