16 Travel-Friendly Fitness Exercises To Keep You Fit On The Go (No Equipment Required)

As much as we love the freedom of traveling and working remotely, it can sometimes disrupt our fitness routines.

Long hours on the road, irregular schedules, and unfamiliar environments can make it tough to stay active. However, we also know how staying fit is crucial for both mental and physical well-being as travelers.

But here's some good news: you can stay healthy and toned on the go without having to pack a gym bag!

For this blog post, I'm going to share my experience as nomad trainers by revealing the best travel exercises that require no equipment and are suitable for people always on the move like travelers, digital nomads and remote workers.

I will list these exercises in order of difficulty so keep reading to read our personal list of exercises you can't miss.

Easiest Travel Fitness Exercises

1. Arm Rotations

Get ready to start your travel workout with a simple yet effective exercise - Arm Rotations. This exercise is as straightforward as it sounds, but it packs a punch in promoting mobility and flexibility in the upper body, essential for those long hours spent working on your laptop or carrying heavy luggage. The power of this exercise lies in repetition. So, take your time and aim for at least 15 rotations to start with. Keep breathing and enjoy the stretch in your arms and chest. You'll be amazed at how this simple exercise helps to keep your upper body flexible and energised.

How to do it

1. Stand with your feet shoulder-width apart, grounding yourself firmly.
2. Extend your arms out to the sides at shoulder-height. Imagine yourself as a human 'T'.
3. Now, it's time for the rotation. Rotate your torso and arms behind you, then slowly return to the start.

2. Hip Circles

Next up on our list of no-equipment travel exercises is the Hip Circles. This exercise is not just about getting mobile, but also about building strength in your hips and the muscles that surround them. It's particularly beneficial for those of us who spend too many hours sitting during travel or work. A few rounds of Hip Circles can help keep your hips flexible and strong, helping you to avoid discomfort and maintain your mobility on the go. Don't forget to breathe here! You'll be amazed at how a few rounds of this exercise can fire up those hip muscles and add a touch of flexibility to your day.

How to do it

1. Stand tall, making sure your feet are aligned with your shoulders.
2. Now, it's time to get those hips moving. Rotate them in wide circles, like you're hula-hooping.
3. Don't forget to switch it up! Change directions every few reps to ensure you're working those muscles evenly.

3. Overhead Towel Row

Traveling doesn't mean you have to compromise on your strength training. The Overhead Towel Row is a fantastic no-equipment travel exercise that targets your upper back and shoulders. This exercise not only amplifies your strength but also enhances shoulder mobility and flexibility. You're just a towel away from toning up those muscles and feeling more powerful. It's not about speed here; it's about maintaining control and tension. So, take your time, keep breathing, and let the power of this simple yet effective exercise kick in. Your upper back and shoulders will thank you!

How to do it

1. Begin by holding a towel overhead, with arms stretched out. Create tension by pulling the towel ends outward.
2. Initiate the rowing action by pulling the towel down in front of your face while maintaining the tension. Feel those muscles working!
3. Extend your arms back to the overhead position and repeat.

4. The Towel Row

Don't be fooled by the simplicity of this exercise! The Towel Row is another super effective no-equipment travel exercise that brings the gym to you, wherever you are. All you need is your trusty towel and a bit of space. This exercise works wonders in strengthening your upper back, shoulders, and biceps. Moreover, it's fantastic for improving your posture, especially important if you find yourself slouched over a laptop while working on the move. The beauty of the Towel Row lies in its simplicity and efficiency. Take your time and really feel your muscles working with each pull. Your back, shoulders, and biceps will definitely feel the love. Trust us.

How to do it

1. Stand in a forward lean position holding a towel taut with palms facing up.
2. Way to go! Now pull the towel towards your belly button, keeping your elbows close to your body.
3. Slowly extend your arms back to the starting position, maintaining the forward lean.

5. Hip Bridge

Bring on the Hip Bridge, another perfect travel exercise that doesn't require equipment. Lying flat might seem easy, but trust us, this exercise will have your glutes and hamstrings burning in no time while giving your core some serious attention. Why should you get familiar with the Hip Bridge? It's straight-up rewarding – it strengthens your glutes and hamstrings and improves core stability. So, you might be on the move, but your workouts don't need to stop!

How to do it

1. Lie flat on your back with knees bent, and feet flat on the floor. Picture yourself ready to launch a rocket. You're the rocket!
2. Without further ado, lift your hips off the floor until your knees, hips, and shoulders form a straight line. It's like you're a drawbridge – and you're lifting up!
3. Hold for a moment, as if you're pausing to take in the gorgeous view from the top, then lower your hips back down to the floor.

6. Shoulder Taps

Let's round off the easy level with Shoulder Taps! This travel-friendly workout requires no special gear and is all set to challenge your strength, balance, and core stability. With every tap, you're not just working your shoulders but also engaging your core and boosting your balance. It's like hitting a workout trifecta – shoulder, core, and balance all in one go! Don't forget, you're a digital nomad, not a workout nomad. With these shoulder taps, you can prove that strength doesn't demand staticity.

How to do it

1. Start in a high plank position. You're a strong, sturdy table, ready to bear the weight.
2. Next, tap your left shoulder with your right hand. Keep your hips level, no wobbling!
3. Now, it’s time to repeat on the other side, alternating taps.

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Intermediate Level Travel Exercises

7. Push Ups

Alright, nomad travelers! It's time to level up with the first exercise for the intermediate level - the classic Push Up. This fundamental travel exercise, requiring no equipment, is here to work on your chest, shoulders, and triceps. Each push up is like a high-five to your strength and homage to the strength you carry within you, reinforcing your travel motto: No place too far, no workout too hard!

How to do it

1. Get into a high plank position. Imagine you're a solid plank of wood, ready to be carved into a masterpiece.
2. Now, lower your body towards the floor, keeping your elbows snugly tucked close to your body. You're going down, but you're not staying down!
3. Push back up to the starting position.

8. Squats

To mix things up a bit, it's time to give your lower body some love with Squats. This is another no-equipment, travel-friendly fitness exercise that can be done anywhere, anytime. Squats are your best travel buddy, strengthening those lower body muscles and improving your posture, setting you up for those long exploratory walks in your new destination.

How to do it

1. Stand tall, feet shoulder-width apart. Imagine you're a mountain, unshakeable and majestic.
2. Now, it's time to lower your body, think of it like you're sitting on an imaginary chair by pushing your hips back and bending your knees. Don't rush, take your time!
3. Stand back up to the starting position. Feel the burn in your thighs and glutes, that's your strength coming to life.

9. Reverse Lunge

Giving a shoutout to our legs, the trusted carriers, we have the Reverse Lunge. With no equipment required, this is another excellent and travel-friendly fitness exercise. This movement is a fantastic way to work on your lower body muscles and improve your balance. Think of it as your secret formula for strolling across cobblestone streets or hiking up winding trails in your next travel destination.

How to do it

1. Stand like a warrior, with feet hip-width apart.
2. Time for some action! Step one foot back and lower your body, with both knees bending to 90 degrees. Like a graceful dancer, keep your balance and composure.
3. Now, return to your starting position and repeat the process with your other leg.

10. Jump Squat

Next on our list is the heart-pumping Jump Squat. No equipment, no excuses - this fitness exercise is as travel-friendly as it gets. Jump Squats are not only about building strength in your lower body but are also amazing for improving your cardiovascular endurance. Think of them as your hidden superpower for those long, adventurous days of traveling and exploring. These are literally your secret weapon for when you want to race up the stairs of a breathtaking monument or dance the night away in a vibrant local festival.

How to do it

1. Stand tall and strong, with your feet shoulder-width apart. Picture yourself like a spring, ready to be unleashed.
2. Dive into a squat, just like we practiced before. Now, here's the fun part – explode upwards in a jump. Extend your legs and reach for the skies!
3. Land softly like a feather, seamlessly flowing into the next squat. Keep this rhythm, and feel the power coursing through your legs.

11. Reverse Lunge to High Knee

As we move along our list, we bring you the impressive Reverse Lunge to High Knee. This is a no-equipment-required travel exercise that will make your lower body stronger while improving your balance and coordination. Indeed, this exercise will be your secret edge when navigating uneven terrains or taking on spontaneous adventures in your travels.

How to do it

1. Begin with feet hip-width apart, poised and confident.
2. Step one foot back and lower your body, bending both knees to 90 degrees. Remember, poise and balance are key.
3. Now, rise like a phoenix! As you stand, drive the back knee up towards your chest.
4. Repeat the process, alternating legs.

12. Kneeling Lean Back

As we cap off the intermediate level, let's dive into the Kneeling Lean Back! This truly a game-changer. It stretches your quads, and strengthens your glutes and hamstrings, making it a fantastic exercise to maintain lower body strength and flexibility while on the go. Enjoy the strength and flexibility it brings to your travel adventures!

How to do it

1. Begin by kneeling on the floor, with your torso upright. Picture yourself as a strong, grounded statue.
2. Slowly lean back, extending your hips while keeping your chest lifted. Imagine a string pulling you up from your chest, keeping you tall and proud.
3. Draw yourself back into the starting position, maintaining control and balance throughout.

Stay Fit, Wherever You Are!

The travel exercises in this guide were crafted in collaboration with NomadStrong, the #1 online gym tailored for the digital nomad lifestyle, to keep you in peak shape on your journeys.

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Advanced Travel Exercises

13. Bulgarian Split Squat

Next on our list and also the first in our list of advanced exercises is the Bulgarian Split Squat. This is a fantastic travel exercise that will get those legs burning and heart pumping. Not only does it work on your mobility and flexibility like the arm rotations, but it also targets your glutes, quads, and even your core. It's a powerhouse exercise that does a lot with a little and the key to this exercise is maintaining good form and balance. So, take your time, and don't rush. Rome wasn't built in a day, and neither is a good fitness routine!

How you do it

1. Start by standing upright, feet shoulder-width apart. Keep your arms outstretched at shoulder height, ready for action.
2. Now, take a step forward with one foot. The distance should be far enough so that when you bend your knee, your thigh is parallel with the ground.
3. From this position, lower your body until your front knee is at a 90-degree angle. Your rear knee should almost touch the floor.
4. Push through your front heel to stand back up, then switch legs and repeat.

14. Hindu Push Up

Next up, we have the Hindu Push Up. A favorite among many athletes, this fitness exercise not only strengthens your arms, shoulders, and back but also improves your flexibility. Imagine that! One single movement that works out so many muscle groups. This exercise is your go-to when you're short on time but still want a comprehensive workout. If done correctly, you'll feel a fantastic stretch and contraction in every rep. But as you work through these, remember to maintain steady breathing and always prioritize form over speed!

How you do it

1. Start in a pike position, with both hands and feet on the floor. Picture yourself as an upside-down 'V'. This is your starting position.
2. Next, you'll move in a swooping motion. Lower your body, dropping your chest down and then forward. Imagine you're moving under a low fence.
3. Finish the movement by pushing your hips back up into the starting position.

15. Shove Off

Let's move on to our next no-equipment travel exercise, the Shove Off. This is a fantastic and convenient exercise that focuses on strengthening your chest and triceps. All you need is a sturdy bench, a railing, or even a park bench will do! Remember, it's all about making the most out of what you have. So, even if you're halfway up a mountain or in the middle of a crowded city, you can still get a solid workout. In no time at all, you'll be seeing muscles you didn't even know you had.

How you do it

1. Begin by standing face towards a bench. Extend your arms out and place your hands on the bench, ready to show off your strength.
2. Now, bend those elbows, leaning your body towards the bench. It's like you're trying to push it away with your body - hence the name, Shove Off!
3. Once you've leaned in, it's time to push back. Use your chest and triceps to push your body back to the starting position.

16. Sit Out

Alright, it's time to wrap up our advanced exercises with an absolute humdinger - the Sit Out. The Sit Out is a prime example of how you can keep fit wherever you are without needing any fancy equipment. Brilliant, isn't it? You can do it right on the beach, in your hotel room, or even at the airport! It's a fantastic drill that enhances mobility, core strength, and coordination. Talk about getting the most bang for your buck!

How you do it

1. Get into an all fours position. Hands and knees on the ground, back parallel to the floor. This is the starting position.
2. Kick one leg through to the opposite side, simultaneously rotating your hips and shoulders. It's like you're threading a needle with your leg.
3. Return to the starting position and repeat on the other side. Remember to stay balanced and controlled throughout the movement. One rep down, many more to go!

Keeping fit while traveling can be tricky, but with these no-equipment fitness exercises, it's more manageable than ever before.

There are plenty of exercises that you can do in your free time to keep yourself healthy and energetic. Be sure to switch it up and mix and match various routines for the best results.

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Ready To Get Fit On The Go?

So, ready to level up your fitness game on the go? Well, we've got just the thing for you! Book our free, online gym tour at NomadStrong. We (Joe and Marlon) will be here to guide you through what you can expect and answer all your burning questions. No strings attached - promise!

About the Author: Joe Müller

Having been a software engineer and experiencing all the physical issues that come with it, Joe became a personal trainer and online coach in 2017. He co-founded NomadStrong with his partner Marlon Schadeck to offer digital nomads a solution to get fit and adventure-ready.

Hey, just an heads up that this article was written in partnership with NomadStrong. Don't worry though, we strive to only publish sponsored content that could be useful to you!