Many people say that the workforce is changing.  The advents of videoconference, virtualization of the office, BYOD, and the beloved WFH Friday’s are reportedly changing the lifestyles of generations of businesspersons in todays workforce.  Many people also believe these changes have a positive effect  on our efficiency, production, and general use of ones time.  Lets be honest, this is BS, and these people don’t work in today’s workforce.  Most of the technology is simply allowing 10 times the volume of emails, and manifestos to hit our inbox, text and instant messenger communication devices.  There is now so much clutter in our lives that we need to now break free from the technology and get on the road for actual human contact more than ever.  The result for people like me is more business travel.

And, lets be honest, business travel can equal bad health habits and no exercise because seriously, how do you find the time? You eat unhealthy at the airport, you go to happy hours with co-workers in different cities, and have absolutely no time to exercise. On the weight scale of life, It all adds up over time.

And, lets be honest, we all have to stare at our selves in the mirror and plan to live beyond the age of 40.  So….

How do you stay fit while traveling?

The answer is easy as it requires discipline and routine.  The execution of such ideas is the hard part.  Thus we have a few suggestions to help you get a workout in while on the road and traveling abroad.  Thankfully, these workouts are easy and can be done from any place at any time.

Bodyweight Workout

With this workout, all you need is the weight of your body and you’re good to go! Your workout consists of: Push-Ups, Pull-Ups, Squats, Crunches, Squat Jumps, Lunges and Planks. Do no fewer than 3 sets of Push-Ups and Pull-ups, and alternate between Crunches/Planks and Squats/Squat Jumps/Lunges to do at least 3 sets per muscle group. The workout takes just 30-45 minutes, but you’ll stay in great shape no matter where you are!

Betty Rocker’s 30 Day Challenge

If you’re traveling with a computer handy, you’ll want to give this workout a try! Fitness instructor Betty Rocker takes you through 30 days of workouts that require no equipment. The workouts are all beautifully short–just 7 to 15 minutes–so you can do them anywhere and at any time. They’re sent directly to your email inbox, and you can do one short workout per day. Great for staying in shape on the go!

Running/Jogging

There’s no cardio workout like a good run or jog! All you need is a good pair of running shoes and you’re ready to run. You can always hit the treadmill at your hotel gym, try out a near by running trail, or just run through the streets of the city you are visiting. For those who want to get fit while traveling, nothing can beat a good run. Bonus: You get to explore the city in a way you never would have by car!

Johnson & Johnson Official 7 Minute Workout App

If you’re the kind of person who likes to fit in a fast-paced workout in a short amount of time, this workout app is definitely going to work for you. The app gives you an effective HIIT workout in just 7 minutes. It hits every muscle in your body throughout a week of working out. It’s designed to make working out beautifully easy and practical, and you’ll find that it’s compatible with your travel. You rarely need equipment for the workouts. Best of all, it’s wonderfully simple to work out in your hotel room or AirBNB.

Runtastic Results App

This is a customized 12-week personalized training plan based on your fitness level to get you fit and confident.  Great part is that the training requires absolutely no equipment, you only need yourself. You can do these workouts anytime during the day or night and challenge yourself as much or as little as possible.  Runtastic also provides nutrition and sleep tips to help you maximize your workouts.  Download the app and transform your body.

Hike, Cycle, or Walk

As mentioned above, there’s nothing as awesome as getting outside and seeing the city for yourself. But instead of calling a cab or Uber, why not get around under your own steam? You can rent a bicycle to ride around town, or explore on foot. Heck, why not get out of the city and explore the nearby forests and mountains on a weekend hike?

Exercising on the go is possible, you just have to want to do it! Thanks to these simple workouts, you can stay in shape no matter where you travel.