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5 Easy Ways to Staying Fit On The Road

There are lots of ways to get your exercise on, even while traveling with kids

Being a busy mama, I understand that it can be hard to maintain a regular workout routine. Kids, work, housework and the chores never end. Throw in frequent travel and it can feel nearly impossible. Health experts claim that we need at least 30 minutes of cardio a day to maintain a healthy lifestyle. I remember Matthew McConaughey once said, “find a way to sweat every day.” Mind you, it is not the kind of sweat you get, lounging poolside in Mexico while sipping a margarita, but rather a heart pumping, strength building kind of sweat. So, what do you do when you are traveling with your family? How do you attempt staying fit on the road?

Well, you get creative.

Travel=Food & Drink

If you know me or are familiar with my blog, it is pretty obvious that food and cocktails are a MAJOR part of my travel experience. To me food and drink are crucial to exploring new cultures. In fact, even when we aren’t on a trip we still travel through food, locally.

Okay, so you probably get it by now. I like to eat and drink and I will not give up the things I enjoy most in life. So, what’s a girl like me to do? Well, I need to stay active, even when I am traveling.

With all we have to do in a day, it can be hard to get motivated. Once you start making fitness a part of your daily routine, it becomes a necessity just like that first cup of coffee in the morning. For me, my brain and body just do not feel right until I’ve exercised. After a good sweat, I’m happier, I have more energy and I feel less guilty eating my way through a destination. Staying fit on the road is really important. Like Britney Spears says, “you want to look hot in a bikini, you better work.” It really is not as hard to accomplish as you may think, even if you are traveling with kids. Here are 5 easy ways to staying fit on the road.

Hotel Gym:

If you have a few minutes to escape the kids, sneaking down to the hotel gym or cruise ship gym is a great way to bust out a good full body workout. Parents can switch off watching the kiddos or depending on the gym, you might be able to bring the kids with you. I will bring Firecracker sometimes that way she can burn some energy too. However, the gym can be a dangerous place for a kid, so it is best if you can get some alone time and concentrate on your workout.

I’m not going to lie, it can be really hard to run on the treadmill if you have to engage in a full on conversation with a 5 year old. If you are short on time, then do a quick mix of sculpting and cardio to keep the heart rate up and your body guessing. Check out Fast 30-Minute Workouts for some great examples.

Staying Fit On The Road

Hotel Room:

Let’s be honest, us mamas rarely get a moment to ourselves and it is likely you will be working out with kids in tow. If you can’t make it down to the gym, there is plenty you can do in the comfort of your hotel room. You can even get your kids to help.

Other great tools I use when squeezing in a hotel room workout include apps like Sworkit. You can set your style of workout, your skill level and time. Just follow along with the app. They even have kid exercise routines to keep the kids active too. I love and use this app all the time when I can’t get to the gym.

I also really love Fitness Blender. They have a wide range of workouts that accommodate differing fitness levels, equipment available, or time constraints. Many of their workouts are perfect for hotel rooms, because they are fast, effective and easy done without gym equipment.

Staying Fit on the Road


Most places you travel will have a playground, somewhere. I love using the playground as a way to let the children their burn energy while I burn my calories. The jungle gym and play-sets can be a makeshift gym us adults and perfect way to squeeze in a workout.

Staying Fit on the Road

I love to use the stairs for deep lunges or triceps dips. The monkey bars are great for pull-ups and the slides for mountain climbers. I usually engage apps like Sworkit and videos from Fitness Blender to help enhance my play ground workout. Also, I take the opportunity to play with kids as way to workout. For instance, I chase them around or push them on swings, etc. The options are endless.

Staying Fit on the Road

What is really cool is when a park has and fitness center. We stumbled upon one while in Glasgow at the Botanical Gardens. They had everything you need for an easy circuit workout. There was even a sign with a routine laid-out for you! If you would like to read more about that trip, click HERE.

Staying Fit on the Road


Kids love to swim and the pool offers plenty of opportunity to stay fit for parents. According to Fitness Magazine, treading water for 30 seconds burns as many calories as running a mile. Check out their 7 Toning Water Exercises. I love this routine and do it often. We practically live the pool during the summer, so this is a really easy way for me to stay fit without taking time away from the kids. Plus, it keeps you cool.

Staying Fit on the Road

Adventure, Beaches, Hiking…Oh My:

Basically, anything that gets you outdoors and active is a good thing. I ate and drank sooooo much on my last two trips, but I didn’t gain a pound. I was so active climbing castles, splashing around in the Gulf of Mexico and sightseeing that I burned as much as I was taking in. We love to paddle board whenever we are near water. It is fun and a great core workout. Outdoor activities are a great and easy way to integrate fitness into your travel rather than take time away from your trip. It is social, it is fun and it helps you experience the adventurous side to a destination.

Staying Fit on the Road

I also like to use the app Fitness Pal when I’m traveling, just to keep me track of my intake. Now, if I am approaching my calorie limit, that doesn’t stop me from having another beer or anything crazy like that, but it motivates me to find a physical activity to do. For instance, I knew I was going to be drinking a lot one evening, so all day I walked everywhere, no taxis.

Staying Fit on the Road

That’s A Wrap!

Staying fit on the road does not mean you have give up yummy cocktails, delicious food or pack a sports bra and drip sweat. All you need is a little motivation and creative ways to get your body moving. You may have to swim some lapse before you swim up to the pool bar, but it is worth it in the end. Make fitness fun and it won’t feel like a chore. So, stay active, have fun and get fit on the road!

Staying Fit on the Road

What are your favorite ways for staying fit on the road?


I am a busy mama with 3 delicious babies and a serious itch for travel and writing (when I am not bartending, that is)! After graduating from Cal State San Marcos with a B.A. in Communications, I decided to start a family and pursue a career in freelance writing. I created HotMamaTravel as an outlet to do what I love while sharing useful travel tips and inspiration with others. Our mission is to show parents how to master travel with kids, while keeping your Saturday-night selves. We call it "Family travel...with a twist".


  1. Those are good thoughts for those who love to travel and still want to get fit. There are lot of ways that you can do it. Swimming in the hotel pool or simple use their gym. Give no excuse. Always exercise and stay fit.

    • I couldn’t agree more, especially for long vacations. I understand the point is R & R for short trips like over the weekend, but there are so many ways for staying fit on the road if you vacations takes you longer than a few days or week.

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