Top 5 Tips to Staying Fit While Traveling

From cross-country keynotes and continuing-education events to mastermind retreats and my beloved “blue-sky” time, I’m bouncing between airplane aisles and hotel rooms for several months of the year. The grind of travel is both time consuming and draining, and racking up frequent flyer miles and hotel rewards is often synonymous with skipped workouts and poor nutrition. Don’t let planes, trains, and automobiles wreak havoc on your body. Here are 5 ways to stay fit while you’re traversing the globe.

    1. Sweat with a Superband: No gym, no problem. One of my go-to fitness tools is this supersized rubber band that boasts a laundry list of exercises you can literally do anywhere. Nail your back with upright rows and seated pulldowns, hit your hips with lateral walks (gentlemen, you really need these!), and sculpt your arms with tricep extensions and hammer curls. Heck, after a long day strapped up in the sky, you can quickly relieve tightness and pain with just a few Superband stretches from the floor of your room. This little piece of equipment packs a knockout punch of benefits. 
    2. Travel with a TRX: There’s a reason the TRX is finding its way into every fitness studio and gym across the country; suspension training is the real deal. Toss a TRX in your suitcase and strap it to a door, pull-up bar, or tree to get a killer workout wherever you please. With those distinct yellow straps, you can blast your entire body in ways we couldn’t comprehend before my friend Randy Hetrick brought the system to the mainstream in 2005. You’ll catch me rowing, curling, lunging, and planking my way to superb sweat sessions with my black-and-yellow companion while on the road. Check out a few more of my favorite TRX exercises here. 
    3. Replace Iron with Resistance Bands: While I’d love to fold Fitness Quest 10 into a carry-on and go wheels-up with barbells, dumbbells, and kettlebells in tow (wouldn’t that be something!?), iron isn’t travel friendly or TSA approved. So when I’m cruising city to city, I trade the weights for bands. Resisted squats, push-ups, and upright rows make for a great three-exercise circuit, while bands can also double as simple stretching tools to keep you limber on the go. 
    4. Get Creative in Your Room: Yup, you read that right. Your cozy hotel accommodations are no reason to avoid exercise. See that desk chair in the corner? Step-ups and step-downs are calling your name. How about that comfy queen bed front and center? Toss your feet up there and knock out three sets of decline push-ups. The desk? You’ve got dips… go! You get the idea; treat your rented room as your personal fitness facility. How about that for eliminating excuses and introducing some perspective? 
    5. Use Your Body: Psst… wanna know a secret? My friends, you don’t need anything more than your body to stay in shape. No equipment, no membership, no biggie. All you need is YOU. I’ve been preaching the benefits of bodyweight exercise since the early days of FQ10 (here’s some vintage proof circa 2011 when I filmed a core-crushing segment in “the roots”), and continue to believe wholeheartedly in the minimalist approach. Beyond the basic movements, you can upgrade your routine with this TD trifecta of groiners, tombstones, and rotational squat jumps. There are endless options with bodyweight exercise.

There you have it, my fellow road warriors. Whether pounding pavement, cruising in the clouds, or hopping through hotels, you now have 5 TD-approved techniques to stay fit during your travels. Cheers to training like a thoroughbred and destroying excuses.

About the Author

Todd Durkin, MA, CSCS, is an internationally-recognized performance trainer, bodyworker, speaker, author, and owner of award-winning gym Fitness Quest 10 in San Diego, CA (one of the Top 10 Gyms in the U.S.). His outstanding team of 38 professionals delivers extraordinary service in personal training, sports performance training, massage/bodywork, Pilates, yoga, physical therapy and chiropractic. Todd is the Lead Training Advisor for Under Armour, regular contributor to Men’s Health, and author of The IMPACT! Body Plan.

Todd Durkin created a “DOSE of DURKIN” to motivate and inspire people through weekly text messages every Monday morning that infuse video, audio, or just plain text messages. They are guaranteed to get your mind right and fire-you up. Check out to OPT-IN and start receiving your FREE messages. 

Todd is also the President/CEO of Todd Durkin Enterprises where he conducts motivational keynotes/presentations, educational & leadership workshops, he operates a Mastermind Group for dedicated fitness entrepreneurs, and he presents internationally on health, fitness, peak performance, and success in life.

You can follow him on Twitter and Instagram at @ToddDurkin, his FB Fan page at ToddDurkinFQ10, or sign up for his monthly motivational newsletter at You can get more information on his facility at or


One response to “Top 5 Tips to Staying Fit While Traveling

  1. Love it ! Going on family vacation down to Cape Cod! TRX , a couple resistant Bands coming along. Also taking advantage of the Beautiful Out doors!

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