You’ve worked hard to get fit and look good, put the hours of training in and now your holiday is finally here. It’s important that you keep your fitness regime going while you’re travelling to make sure you don’t undo all the hard work you’ve already put in. You won’t lose any fitness if you have a few days off and the rest period might actually do your muscles some good, but team that with the extra calories you’re likely to take on board while you’re travelling or on holiday and you might start seeing some weight gain and a bit of extra padding around the stomach. It’s also a good idea to stick to exercising while you’re away so it’s not such a big change to go back to your fitness routine when you get back home. 

And it’s about more than just looking good, when you exercise the body releases chemicals called endorphins which trigger a positive feeling, great for combatting stress – which might be just what you need if you’re travelling for long hours in busy airports for work or your holiday includes kids, in-laws or that annoying friend of friend!

And don’t worry if you haven’t got much time or access to a gym…our simple top tips and exercises will keep you in check…

Top Three Tips to stay fit while travelling

If you can’t train as much as usual, incorporate other ways to burn calories and work your muscles, like walking to places whenever you can, taking the stairs wherever possible (great leg and bum workout) or if the hotel has a pool, adding a gentle swim to your regime. If you’re with kids, encourage them to take part in physical activities that you can join in with.

Don’t be obsessed with getting that full hour in the gym. A lot of people think that if they can’t go for the hour, then there’s no point at all: not true! a quick 15/20 minutes of intervals on the treadmill is more than enough cardio to get your heart racing and your body burning calories for hours after you leave the gym.

One of the things about modern travel is that you don’t always end up staying in a conventional hotel with a gym. Look out for gym apps in the city or town you’re staying in that let you drop in and use a nearby gym or book a personal trainer in the area. If you’re in the UK – try the 'PayAsUGym’ app, with day passes for as little as AED15. It uses location services to suggest the gyms nearest to you. Or use youtube for workout videos that you can easily do in your room. There’s everything from HIIT classes to yoga and abdominal workouts.

Top ‘No-Gym’ exercises

Of course you don’t need a gym or indeed youtube, you can always use bodyweight exercises to train anywhere you are. 

On the plane:

Take a walk while you’re on the plane and find a space to do some calf raises. Hold onto something if needed and gently just raise your feet up onto your toes as high as you can and then back down to the floor and repeat 15 to 20 times, if you’re feeling adventurous add a lateral shoulder raise – bringing the arms up to the sides at the same time as the feet come up, this will help with blood flow and combat DVT. 

Think about back and neck stretches once you’re done with the calves, forward bends to touch your toes will help lengthen muscles that are stiff from sitting for long periods. 

In the hotel room:

Once in the hotel room you can do an array of exercises, choose from your classic squat (go for 20 reps per circuit) or add an isometric hold once you’re in squat position to add a degree of difficulty, so go down into the squat, hold for a count of five before coming back up. Put a towel down and use it as a mat for sit ups or use a chair for tricep dips or turn around and use it for incline push ups.

Ask your Fit Squad DXB personal trainer for more travel tips. Get in touch by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

Read next: Why you should be cutting out breakfast