Stay Fit: Working Out When You Travel

Hey! Go ahead and save this link so you can easily access this workout from your phone. There are written instructions and a video demonstration at the end.

A lot of my clients embrace a “work hard, play hard” lifestyle. I’m not gonna lie, I do too.

Travel is one way I reward myself for achieving goals. I really love getting to see new and exotic places. Machu Picchu was probably my favorite trip last year. That hike was so beautiful. I really felt alive.

As much as I love traveling it can be tough to get a workout in. If you’re staying in a big city, and plan ahead, you can definitely get a day pass to a good gym. Otherwise, you can always do this bodyweight workout.

The simplest option is to stay at a hotel with a gym. Most hotels won’t have a wide variety of equipment. So I designed this workout for minimal equipment that only uses dumbbells. 

Workout With Just Dumbbells

Seriously, all you need is dumbbells for this workout. Now you can walk into any gym (even a hotel gym) prepared to burn fat, build muscle, and break a sweat. That’s exactly what you need to when you travel.

Dynamic Warmup

Burpees are an awesome full-body exercise. Doing them Tabata-style will get your heart pumping. Adding the dumbbells increases the intensity.

  • Tabata Dumbbell Burpees - 20 seconds
  • Rest 10 seconds
  • Repeat for 8 rounds

This will only take you four minutes but it’s a very efficient warmup.

For the rest of the workout, you don’t get to rest except in between circuits for 1 minute each.

First Circuit

After you’ve finished the warmup, move right into the next circuit.

  • 20 Dumbbell Chest Press
  • 20 Bent Over Dumbbell Rows
  • 20 Bench Jumps
  • 20 Knee In Outs
  • Repeat 4 rounds

Second Circuit

The second circuit combines a few compound movements to guarantee a sweaty last set. Don’t forget - no resting!

  • 10 Renegade Rows
  • 20 Dumbbell Thruster (sweating)
  • Double Pump Walking Lunge
  • Repeat 4 rounds

Third Circuit

The third circuit works your core, shoulders, and legs. Make sure you keep your chest up and get a good stretch for those RDLs.

  • 20 Shoulder Press
  • 20 Romanian Deadlifts
  • 20 Alternating Reverse Lunges
  • Repeat 4 rounds


Believe it or not the shoulders are a chance to bring your heart rate down. Maximize the benefit of your squat jumps by making them explosive. Explosive workouts will spike your metabolism and shred that stubborn fat even after your workout is done! 

  • 10 Two-Way Shoulders (Lateral Raise then Front Raise)
  • 20 Squat Jumps with the Weight
  • Repeat 5 rounds (yep 5)

Workout. Done.

A great workout is never a waste of time. You can do this workout any time and should be able to it in 40 minutes.
Then you can go out and reward yourself for staying consistent with your fitness even while you’re traveling.

Here’s the video I promised you.