Travel workouts for beginners

Julie Dennis, our fitness coach, has some great advice on travel workouts for beginners, especially aimed at business travellers.

If you read last month’s blog the ‘Beginners Guide to Exercise when Travelling on Business you’ll already know whether you’re a stick or a carrot.  If you’re a carrot that’s great – your motivation preference will keep you working out on business trips throughout the year and beyond.

If you’re a stick that’s okay too but it will be harder to stay motivated for the long term.  Why not revisit your reasons for wanting to exercise and focus on the super fit, super focused business traveller you want to be rather than the tired, cranky person you’re trying to avoid.

If you’re new to exercise and you’re looking for a beginners travel workout my best advice is to start by choosing an activity you think you’ll enjoy.

Here are some example travel workouts you can easily incorporate into your business schedule.


Walking is an excellent exercise and pretty much anyone can do it.  Good form is important:

  • Engage your core muscles.Woman running outside in the city
  • Keep your gaze a few feet in front.
  • Let your arms swing naturally.

Rather than worry about distance, I suggest you set yourself time goals and within that time period mix up your walking speed.

Say you set yourself a target of 30 minutes walking before breakfast, try this:

  • 5 minutes easy walking
  • 4 minutes speed walking, 1 minute easy walking (repeat 4 times)
  • 5 minutes easy walking


If you’re new to running take the same approach as walking.  Set yourself a time goal and mix up the pace:

  •  5 minutes walking warm up
  • 3 minutes jogging, 2 minutes walking (repeat 4 times)
  • 5 minutes walking cool down

If you’ve set yourself a specific running target for example to run 5km why not check out the parkruns local to where you’re travelling.  Parkrun is a global phenomenon so whether you’re travelling for business within the UK or overseas you can participate.  If you’re looking for more formally structured training Bupa offer excellent 5km training programmes you can fit into any business travel schedule.


Underwater shot of USA female swimmerIf there’s a hotel pool use it.  Swimming will give you a full body workout building strength in your arms, legs and core.  Plus as you’re in water the impact on your joints is minimal.

Swimming can take longer to adapt to than other sports so keep it simple:

  • Swim for as long as you can then rest for as long as you need.
  • Repeat this pattern for at least 20 minutes.

Indoor Workout

This circuit style workout is ideal if you’re short of time or prefer to exercise alone.  Perform each exercise for 40 seconds then rest for 20 seconds.

Keep rotating through the exercises for up to five minutes.  If you feel strong enough and you’ve got longer than go again!

Scheduling exercise into your business travel agenda will transform your ability to work when away from the office.  The fitter you become the better you’ll perform in business.

Your travel/ work schedule anxiety will reduce, your energy levels will go up and your ability to think strategically will ramp up too.

So what are you waiting for?  Choose a beginners travel workout and let me know how you get on.


Author: Julie Dennis
Julie Dennis is a fitness coach specializing in weight loss and body transformation results. She is a level 4 skilled personal trainer and a qualified member of the Register of Exercise Professionals (REPs). Julie also holds a UK Athletics Leadership in Running Fitness qualification. Prior to training as a fitness coach and establishing herself in the health & fitness industry, Julie spent over 20 years behind a desk in London employed in a variety of roles in the management consultancy, executive search and mining industries. Whilst working as part of a global team at Rio Tinto Julie experienced first hand the challenges of incorporating fitness and wellbeing into an international travel schedule. A keen marathon runner she often found running whilst on a long a haul trip an ideal reliever for jet lag.

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