No gym? No problem. This quick, equipment-free workout will help you maintain your fitness, boost your energy and fit around even the busiest family holiday

Words: Amy Dowrick | Images: Shutterstock

Whether its early flights, packed schedules, lounging around or just not having access to a gym, staying consistent with your exercise can quickly become a challenge when you’re away. But holiday workouts don’t need to be exact copies of what you do back at home – nor should they be sacrificed for the sunlounge.

“When travelling, it’s okay to strip things back,” says Clive Payne, founder of fitness brand TBKFiT. “Focus on short, effective sessions that can be done anywhere — in a hotel room, outside, or even in a small apartment space. Flexibility is everything.”

“You don’t need a gym to stay in shape,” he adds. “You just need the right mindset, a bit of planning, and tools that work with your lifestyle, not against it.”

So don’t go worrying if your hotel has a kitted out studio or not – squeezing in a few bodyweight exercises is ample and can be done from just about anywhere (even while the rest of the family snoozes in the sun).

Why staying active while travelling matters

“Travel can be physically draining. Long periods of sitting, changes in routine, different food, disrupted sleep — it all adds up,” says Clive. “I’ve found that keeping some form of movement in my day helps me stay energised, focused and balanced.”

According to Clive, even just a short workout can:

  • Boost energy levels
  • Improve focus and productivity
  • Reduce stiffness from travelling
  • Help maintain strength and fitness
  • Keep you feeling good mentally

It doesn’t have to be long or intense – consistency is what counts.

How to use your environment

“One of the best parts about travelling is that your surroundings change — and you can use that to your advantage,” he adds.

He suggests you try training:

  • On hotel balconies
  • In parks
  • On the beach
  • Using stairs for cardio
  • Even in small hotel rooms with limited space

“Stairs, in particular, are underrated,” he says. “A quick stair session can replace a full cardio workout – and if you’ve got time, go for a run or a long walk. It’s one of the best ways to explore a new place while staying active.”

Try this 15-minute hotel room workout

If you’re tight on time and don’t have anywhere to nip off to, try this super simple no-equipment workout that can be done right from your hotel room:

  • 15 squats
  • 10 push-ups
  • 20 lunges (10 each leg)
  • 30-second plank
  • 20 mountain climbers

Repeat 3–5 rounds. No equipment needed.

When to train

If there’s one habit that’s helped Clive stay consistent while travelling, it’s training early in the day.

“Even a quick session before breakfast sets the tone for the day, boosts energy and gets it done with no excuses,” he says. “It doesn’t have to be long. Just start.”

And with temperatures soaring this summer, it’s best to avoid doing a sweat session during the hottest hours of the day – even if you do have air con.

“Just ensure you keep moving and consistently do something every day – however small,” Clive adds. “Travelling doesn’t mean your fitness routine has to stop. With the right approach, you can stay active anywhere — without a gym, without heavy equipment, and without overcomplicating it.”

Clive Payne is a fitness innovator and home training specialist, and the founder of TBKFiT. As an experienced kick-boxer Clive has a passion for making access to exercise easier for all, so he created TRiBOXKiNG – the triple ball fitness system; a compact, portable, trainer that sharpens coordination, timing and movement. It’s the perfect pop-up workout for wherever you are. Find out more at https://tbkfit.com/