How to Train During Holidays and Travel Without Losing Progress

Travel Isn’t a Setback, It’s an Opportunity

Whether it’s a sunny getaway, a stag weekend, or a chaotic work trip, travel can
make training feel like an impossible ask. But the truth? You can stay consistent
without being obsessive.

Here’s how to train smart, stay active, and avoid the guilt trap while enjoying your time away.

Adaptability Is Your Superpower

When you’re not in your usual routine, adaptability wins.

 Front-load your week: If you’ve got 4 runs planned but the weekend is a
write-off, double up early. Get ahead.
 Modify your sessions: Turn your programme into a 1-2 full-body sessions
using your favourite upper and lower body moves.
 Use what you’ve got: Resistance bands? Hotel dumbbells? Bodyweight?
Doesn’t matter. Just move.

Your environment changes. Your training can too.

Travel Training Template

If you're short on time or equipment, here’s a no-fuss plan:

Session Length: 30–45 mins

Frequency: 1–2 times a week while away

Full-Body Circuit (Repeat x3):
 Air squats or goblet squats
 Push-ups or incline presses
 Bulgarian split squats or step-ups

 Rows (band, dumbbell, or bodyweight)
 Core work (plank, leg raises)
Finish with a short jog or a brisk 20-minute walk if you can.

Prioritise What Matters Most

You don’t have to tick every box while travelling. If you’re marathon training and the running block is the focus, then run. Drop strength. Keep your main goal the main thing. If it’s a social trip, be honest: will you really train much? Probably not. That’s fine.

Enjoy the time. You can’t lose all your progress in a week.

Forward Thinking, Backward Planning

One of the best phrases from the team: plan ahead from your future self’s
perspective.

 Got a big night Saturday? Train hard Monday to Friday.
 Know your gym access is limited? Bring bands or pick bodyweight options.
 Expecting jet lag? Shift training to your arrival day when energy is higher.

Proactive > Reactive

Don’t Let the Week Derail the Journey

A week off isn’t the end of your fitness. But even a bit of movement goes a long way. So plan smart. Train what you can. Enjoy your trip. Come back refreshed, not regretful.

And remember: consistent action over perfect execution.