5 Travel Hacks for On-the-Go Fitness

TEAM TGA

Summer travel brings adventure—whether you're visiting family or exploring a new corner of the world. But it can also spark concerns about falling behind on workouts, gaining weight, or losing the hard-earned muscle you've built throughout the year.

We’ve got five fitness hacks for you to keep you feeling fit and fabulous, wherever you go around the globe!

1. Hotel Room Workout

This is a quick, simple, and effective workout you can do in a small space. Just three powerful moves hit the muscles in the entire body. Repeat these three simple moves three times:

Begin with bodyweight squats to engage the legs, glutes, and core. Do 10-12 each round. Take it to the next level by adding jumps.
Next, work the chest, shoulders, triceps, core, and hamstrings by doing a push-up to downward dog - 10 to 12 reps each. To lower the intensity level, do your push-ups from your knees.
Lastly, hold a plank on your forearms and do shoulder taps for 30 seconds. Make sure to keep your hips steady,

Want to add a quick cardio burst at the end? Set your timer for 30 seconds of mountain climbers!

2. HIIT Bodyweight Circuit

If you’ve been sitting all day on planes, trains, or automobiles and want to get a quick cardio hit, try this when you get to your destination. It’s as simple as this:

30 seconds of jumping jacks
30 seconds of mountain climbers
30 seconds of squat jumps
30 seconds of rest

Repeat 4–6 times.

3. Yoga Sun Salutation

All you need is a towel as a yoga mat, and you can move through this posture anywhere! Sun salutations involve a sequence of poses that work various muscle groups throughout your entire body. Yoga is an incredible workout because it builds strength, improves muscle endurance, and enhances flexibility and mobility. The benefits include synchronizing breath with movement for a deeper connection between the mind and body, as well as promoting mental well-being.

Check out a sun salutation how-to here at www.verywellfit.com. Speed up the sequence for a bigger cardio hit!

4. Pickleball on the Go

It’s not just North America; your favorite sport is popular all over the world! All you have to do is pack your racket! If you are traveling in the US, check out this list of playing options on the USA Pickleball site under Places2Play. But even Europe is getting in the game, with the UK, Spain, and France developing thriving pickleball communities.

All that pounding and repetitive motion takes a toll, so give your feet the support they deserve. Copper Fit Arch Wave Orthotic Insoles slip easily into your shoes. Made with a triple-layer foam footbed, the insole is designed to provide superior impact absorption and extra cushioning for the heel and arch, offering added comfort and support.

Added plus: you’ll meet locals wherever you play.

5. Walk, walk, walk

This is an easy one. Get your steps in everywhere you go. You can sign up for free walking tours from London to Tokyo, the perfect way to explore any city. Check out freetour.com.

Another option - climb the highest landmark you can find. Not only will you get the best view, but you will also take some intense steps. Bell towers are found all over Europe, and they’re often tied to historic churches, cathedrals, or town halls. Nearly every European country, especially those with medieval or Renaissance towns, features notable bell towers, and many of them are open to the public for climbing. Some even allow visitors to ring the bells! Or, just pick destinations with stairs, steep paths, or climbing involved—your glutes will thank you.

Bonus idea: Just dance! Better yet, take a cultural dance class: flamenco in Spain, hula in Hawaii, salsa in Latin America.

Make sure to pack your Copper Fit Energy Plus Hydrating Compression Socks wherever the summer takes you. They help to improve circulation when sitting for long periods (when blood tends to pool in your lower legs). They provide a gentle squeeze to the legs, allowing blood flow to return to the heart and helping to prevent swelling.

This summer, stay active while you travel with these tips, and you will be sure to come back home feeling your best. Bring Copper Fit support along for optimal comfort on any adventure!