Travel Tips & Products to keep you on Track!

Headed on vacation soon or constantly on the road for work—but still trying to keep your fitness goals intact?

I recently had the chance to contribute to a piece for CNN Underscored alongside other trainers, where we shared our favorite travel-friendly fitness products under $25, plus some real-world advice on staying active while away from your usual gym routine.

The article only featured a few snippets of what I shared, so I wanted to post the full version of my responses here on the blog for anyone who’s looking for practical, no-fluff advice on how to stay consistent when traveling—without needing a perfect setup.

This includes:

• My thoughts on the biggest mindset traps clients fall into while on the road

• Simple travel workout strategies that actually work

• My personal favorite pieces of gear I always pack

• How to adjust intensity and movements when you don’t have much equipment

You can check out the published CNN article here:👉 Best travel workout products under $25, per fitness experts – CNN Underscored

And now, here’s the full breakdown of what I shared with the editorial team...

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What are some of the challenges you see clients face in sticking to an exercise program when they travel often or go on vacation? 

The number one challenge I see when clients travel often or go on vacation is that they adopt an "all or nothing" mindset. They think that if they can’t do their full workout routine exactly as planned, then it’s not worth doing anything at all. In reality, you can stay very much on track with your goals by adjusting your approach. You don’t need the perfect workout—you just need a sufficient fitness stimulus to maintain strength, endurance, and mobility. By using techniques like higher-intensity bodyweight circuits, resistance bands, and tempo training, you can still achieve a great workout in less time and with less equipment.

Another big factor I see is alcohol consumption and disrupted routines. When traveling, people often drink more than usual, which affects sleep, hydration, and energy levels. This, in turn, can make workouts feel harder or lead to skipping them altogether.

One more common issue is not knowing what equipment will be available. A lot of people show up to a hotel only to find a few mismatched dumbbells and a treadmill. This can completely throw them off, leaving them unsure of what exercises to do instead. A simple way to avoid this is to be proactive – look into the gym amenities ahead of time so you know what to expect. If you’re not sure what’s available, have a backup plan, like a go-to bodyweight workout, resistance bands, or checking for local gyms with day passes. Having a plan before you arrive makes it way easier to adapt and stay consistent.

What are the limitations to not being at your regular gym or home for a workout?

The biggest limitation of not being at your regular gym is, of course, access to equipment. But that doesn’t mean you can’t get a solid workout in. Bodyweight movements, resistance bands, and creative alternatives can keep you progressing. The key is focusing on consistency over perfection and maintaining momentum in your main movement patterns rather than expecting every session to be identical to what you do at home.

If people don’t have access to a full gym with weights and equipment, what kinds of things can they do to still get an effective workout in?

If there isn’t access to a full gym, bodyweight exercises are a great option. The key is adjusting the difficulty level to match your needs. For some people, bodyweight movements are already challenging, while for others, they may need modifications to make them harder. The good news is, there are always ways to scale exercises up or down.

For beginners or those needing modifications:

• Push-ups > Incline Push-ups (using a countertop or bench for support)

• Squats > Box Squats (sitting down to a chair for control)

• Lunges > Reverse Lunges (less knee stress than forward lunges)

• Planks > Knee Planks (reducing intensity while building core strength)

  
  

For more advanced variations:

• Push-ups > Feet-elevated or explosive push-ups (increasing difficulty)

• Squats > Jump squats or Bulgarian split squats (adding power and balance)

• Lunges > Jumping lunges (increasing endurance)

• Planks > Weighted or dynamic planks (shoulder taps, side planks, thread the needle etc.)

  
  

If you want to increase intensity without equipment, you can:

• Slow down the tempo (e.g., 3-4 second negatives on push-ups or squats)

• Increase reps and volume (higher rep sets, supersets, circuits)

• Use isometrics (holding a movement during a period of peak muscle tension.

Resistance bands and household items (like backpacks loaded with books) can also be used to add progressive overload when needed.

If you only have room for one thing in your bag, what do you feel is the most versatile fitness product you can travel with?

If I could only bring one fitness product while traveling, it would be resistance or tube bands. They’re lightweight, take up almost no space, and offer incredible versatility. With resistance bands, you can replicate many gym exercises, target every muscle group, and adjust the difficulty by modifying resistance levels or changing band tension.

What are some strategies that can help people stick to a workout routine when traveling or on vacation? (And what is the biggest mistake or common misstep you see people make when trying to plan workouts while traveling or away from home?)

The most important thing to remember when you’re traveling or on vacation is to be realistic with how much you’ll actually work out. If you normally train 4-5 times per week, but realistically, you’ll only make it to the gym twice, then plan for two full-body workouts instead of thinking you’ll stick to your regular split. That’s going to be way more effective than trying to force your usual routine with mismatched equipment or just skipping workouts completely.

Some specific strategies:

• Plan your vacation around a deload week. If your schedule allows, use your trip as a planned deload. A deload is when you reduce training intensity and/or volume for a short period to allow for recovery. If you’ve been training hard for 4-8 weeks, this can actually boost long-term strength and muscle growth. You don’t have to stop training completely, just cut back on volume (fewer sets) or intensity (not pushing as close to failure). In the case of being on a trip or vacation, use less gym equipment and typically lighter weights to your advantage this way.

• Look up local gyms. Before your trip, check for nearby gyms and see if they offer day passes or short-term memberships at a discounted rate. Many gyms offer weekly passes, and some even provide free trial days. This can help you stick to your training plan without having to modify much.

• Hit all your main movement patterns. A good workout plan should cover the basics:

  • Horizontal push (push-ups, resistance band presses, DB bench press)

  • Horizontal pull (band rows, TRX rows, machine rows)

  • Vertical push (pike push-ups, overhead presses with DBs or bands)

  • Vertical pull (pull-ups if available, band lat pulldowns)

  • Squat pattern (bodyweight squats, goblet squats, Bulgarian split squats)

  • Lunge pattern (walking lunges, split squats, step-ups)

  • Hip hinge pattern (glute bridges, Romanian deadlifts, kettlebell swings)

• Train closer to failure. If you’re working with lighter weights or bands, going closer to failure can help maintain intensity. Slowing down the eccentric (lowering) phase and exploding on the concentric (lifting) helps create more muscle activation and help you reach failure easier.

• Pick a time and stick to it. Morning workouts are usually best while traveling. Just get it out of the way or it probably won’t happen!

At the end of the day, the goal isn’t to be perfect, it’s to keep some level of consistency. Get in short, effective workouts, and adjust based on what’s available. Then most importantly, go enjoy your trip!

3 of my favorite fitness products for traveling and why I recommend them:

1. Rogue Resistance Bands – $16+ on Rogue Fitness

• I only go for high-quality, reputable brands when it comes to bands. I’ve had a cheap one snap on me before (almost lost an eye), so now I stick with Rogue Echo Bands. They’re durable, versatile, and perfect for strength training while traveling. You only need 1-3 bands max, so no need for a huge set.

2. Rogue Tube Bands with Handles – $22+ on Rogue Fitness

• If you prefer tube bands with handles, these are a great option. There are obviously cheaper bundles on Amazon, but I like Rogue’s build quality. Handles make these better for presses, rows, and pulldowns, giving more control and comfort than loop bands.

3. Protein Powder Funnel – $23.95 on Amazon

• Super simple but useful. This funnel keychain lets you pre-pack whey, creatine, or any other powder supplement so you’re not carrying full tubs in your luggage. Just dump it straight into a water bottle—no mess, no wasted powder.