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Bodyweight Exercises for the Travelling Fitness Enthusiast: No Gym? No Problem!

Alright, my fellow globetrotters and fitness enthusiasts, let’s get real for a moment. We’ve all been there, haven’t we? You’re trotting around the globe, living your best nomadic life when suddenly you realise that your favourite gym is about 10,000 kilometres away. Well, don’t let your heart sink into your fresh pair of ‘I ❤️ NY’ socks just yet! I’m here to tell you that no gym? No problem!

As an author who spends more time in airport lounges than her own lounge room (and has a slight obsession with maintaining a healthy lifestyle), I’ve had to find creative ways to stay fit on the go. And guess what? I’m about to spill all my secrets right here. So buckle up – or should I say, lace up those trainers – because we’re diving deep into the world of bodyweight exercises perfect for us travelling fitness enthusiasts.

The Magic of Bodyweight Exercises

Before we dive headfirst into this pool of wisdom (don’t worry, it’s not as cold as it looks), let’s chat about why bodyweight exercises are so fantastic. These workouts require no equipment other than what Mother Nature gave you – that’s right; we’re talking about your body. They can be done anywhere and anytime – from hotel rooms to airport lounges and even beach fronts if you fancy working out with a view.

Your On-the-Go Workout Routine

Now that we’ve covered why bodyweight exercises are your new best friends while travelling let’s move onto the good stuff – the workout routine itself!

1. Push-ups

Push-ups are the bread and butter of bodyweight exercises. They target your chest, shoulders, triceps and core. Start with 10-15 reps and increase as you get stronger.

2. Squats

Squats work your quads, hamstrings, and glutes (and who doesn’t want a toned behind?). Aim for 15-20 reps to start with.

3. Plank

The plank is an excellent exercise for strengthening your core – crucial for supporting all those backpacks filled with souvenirs! Hold your plank for 30 seconds to start with and aim to increase over time.

4. Lunges

Lunges are great for working out your lower body while also improving balance – perfect for those rocky boat rides! Do 10-15 lunges on each leg.

Making It Work For You

The beauty of bodyweight exercises is their flexibility (no pun intended). You can mix and match these exercises into sets that suit you best. For example, you could do a set of push-ups followed by squats, then lunges and finish off with a plank. Repeat this three times, and voila! You’ve got yourself a full-body workout!

Bear in mind that it’s not about how many reps you can do but rather about maintaining proper form throughout the exercise. So take it slow if you need to – after all, we’re here to build strength not injuries!

Finding The Time

I hear some of you saying “But Sophie, I barely have time to catch my next flight let alone workout!” Trust me; I get it – the struggle is real. But here’s a little secret: you don’t need hours to get a good workout in. Even 15-20 minutes of bodyweight exercises can do wonders if done regularly.

So next time you’re waiting for your flight, instead of scrolling through Instagram (I see you), why not bust out a quick workout? Or wake up 30 minutes earlier and start your day with some push-ups and squats – nothing like a bit of exercise to shake off that jet lag!

And remember, fitness isn’t just about the physical aspect; it’s also about mental well-being. So while you’re maintaining your physical health on the go, don’t forget to take care of your mental health too. Meditate, read a book, or simply enjoy the view – whatever helps you relax and stay balanced.

So there we have it – your ultimate guide to staying fit while travelling the world! Remember, the world is your gym if you want it to be. Now go forth and conquer those workouts!


Sophie is a vibrant and multifaceted individual who beautifully intertwines her diverse heritage, with her contemporary interests and beliefs. A passionate devotee of weight training, Sophie finds strength and empowerment in her physical regimen, which aligns seamlessly with her deeply spiritual nature. This spiritual depth is a cornerstone of her character, informing her perspectives and enriching her approach to life's challenges and joys.

In her professional life, Sophie has carved out a niche as a junior author for the thought-provoking blog, "Illusions of Wisdom." Here, she expertly delves into issues that resonate with Generation Z, offering insightful, articulate, and nuanced perspectives. Her writing not only reflects the pulse of her generation but also echoes the wisdom and sensitivity of someone deeply connected to their cultural roots and personal passions. Whether discussing mental health, environmental concerns, or the evolving landscape of digital interactions, Sophie's voice is both a guiding light and a mirror for her peers.

Her work on "Illusions of Wisdom" is characterised by a rare blend of authenticity and analytical acumen, making her a beloved figure among her readers. As Sophie continues to explore and express her multifaceted identity through her writing, she remains an inspiration to many, embodying the spirit of a generation that values both strength and introspection.

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