Staying fit while traveling can be challenging, especially when you’re short on time and space. Hotel gyms can be expensive and often lack the equipment needed for a good workout. Not to mention, who wants to spend their precious vacation time slogging away on a treadmill? Luckily, there are some simple and effective workouts that travelers can do anywhere, anytime.

First things first: make use of your body weight. Bodyweight exercises are a traveler’s best friend. Push-ups, squats, lunges, and burpees require no equipment and can be done in a hotel room, park, or airport lounge. Set a timer on your phone and aim for a certain number of reps or a specific time frame to get your heart rate up and build strength.

Walking is another underrated form of exercise that travelers can easily incorporate into their routines. Explore your destination on foot and take in the sights while getting your steps in. Aim for a brisk pace to increase the cardiovascular benefits, and consider downloading a pedometer app to track your progress and set daily goals.

If you’re looking for a more structured workout, why not try a high-intensity interval training (HIIT) session? HIIT workouts are short and sweet but extremely effective. They typically involve a series of exercises performed in quick succession, with minimal rest in between. For example, you could do 30 seconds of mountain climbers, followed by 30 seconds of squats, and 30 seconds of plank jacks, repeated for several rounds. This type of workout can be done anywhere and will leave you feeling energized and invigorated.

For those who crave variety, there are plenty of fitness apps and online resources that offer travel-friendly workout routines. From yoga and pilates to dance and cardio, you can find countless options to suit your interests and fitness level. Many of these apps provide follow-along videos and customizable routines, making it easy to stay motivated and challenged.

When it comes to equipment, a little creativity can go a long way. Use your suitcase for resistance exercises or as a weight for lunges and squats. A filled water bottle can double as a hand weight, and a towel can be used for stretching or as a mat for floor exercises.

Staying motivated is key when it comes to working out on the go. Find ways to make exercise enjoyable, such as working out with a friend or rewarding yourself with a post-workout treat from a local bakery. Setting achievable goals and tracking your progress can also help you stay on track and maintain your fitness routine while traveling.

Remember, staying active while traveling is all about adaptability and making the most of your surroundings. Whether you’re in a hotel room or exploring a new city, there are always opportunities to break a sweat and keep fit. Your body and mind will thank you!