Stay in shape while traveling

Stay In Shape While Traveling- Part 2- Creating a Workout Schedule

We are in Week 2 of our new travel life health program. A week ago, we started a new fitness habit: to stay in shape while traveling with a daily routine. We are active people but find that while traveling it’s incredibly difficult to stay in shape and maintain a healthy lifestyle. This  year, we have committed to do this EVERY DAY without the use of a gym.


Yeah! We stuck with the first workout every day for 7 days. Progressively, this workout started to feel more comfortable over the course of the week. Some of the exercises were a challenge. It’s just our minds getting in the way, telling us that we can’t get through it. Troy hates the plank, and I hate burpees, so naturally we were frustrated with these moves. As we completed them, though, we felt a great sense of accomplishment.


A healthy schedule made a big difference in our performance.


  1. Drank a large bottle of water first thing when we got up
  2. Meditated for 20 minutes to start off the day with focus
  3. Performed the workout as early as possible in the day

We had a few days of jumping right into emails and work; those days weren’t as productive or focused. Ideally, the best time for us is between 6 and 7 a.m. We are morning people!

THE BIG ADDITION — and a no-brainer — Is making the time to stretch. It made a huge difference in feeling strong and limber, and it’s a tool for avoiding injury.


  1. Every day, we’ve eaten fresh fruit. Lucky for us, we head to the roadside market and make a fruit salad of watermelon, pineapple, and bananas. They all taste so sweet and juicy that it’s a pure treat to eat. Sometimes we add scrambled eggs to tide us over for the morning with protein.
  2. We drank at least 3 liters of water a day. We discovered that finding purified drinking water in Thailand is easy. We are buying 20L refillable jugs, which are great for reducing plastic waste and saving money.
  3. No surprise! Reducing our alcohol intake in the evening makes a difference to our workout. We felt less cramped and stiff.

Stay in shape while traveling

Thailand is food heaven, which is problematic. The curries are so amazing, yet they need white rice to mop up the delicious liquid goodness. We know we should reduce white starch intake, which is a goal for the future! We are also looking at adding greens to the menu wherever we can find them.


Overall, it’s early days but we’re feeling really good. We’ve stuck with the program, and we are both sleeping better, getting a full night of sleep.


Each week, Mike from Mike is providing a staged increase of activity to our workouts. I have to admit, this is a tough workout week. It’s a lot harder, but 15 minutes of pain for gain in vitality and strength is worth it. We are five days into this workout, and we are steadily getting better and faster.

Here is the Week 2 cardio workout with video links to demonstrate: 

  1. Jumping Jacks (1 minute)
  2. Burpees (1 x 20 reps)
  3. Push-ups (1 x 20 reps)
  4. Hill Climbers (1 x 30 seconds)
  5. Squats (1 x 20)
  6. Low Laterals (1 minute)
  7. Alternating Lunges (1 x 30 reps)
  8. Abdominal Toe Touches (1 x 20)
  9. Alternating Knee-to-Elbow Plank (1 x 30)
  10. Abdominal Plank (1 minute)

More Resources to Stay In Shape While Traveling

Complimenting any cardio workout with strength training will take your workout to the next level.

Resistance bands are perfect for travel, they are lightweight, compact and effective.

Rigor fitness has a comprehensive exercise and tip guide here for using resistance bands.


Let us know how these workouts go for you. When you are ready,  find out if we kept up our workouts in part 3! 



About the Author Dorene

Dorene is a marketing consultant and freelance writer. She quit her 20-year career in marketing to redesign her career and lifestyle on her own terms by living location independent. Now with her husband Troy, she helps people who want to redefine their midlife and make conscious changes at TravelLifeX. She also trains & coaches travel and hospitality clients to improve their marketing at

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