By Brackon Lundy

Traveling doesn’t have to mean skipping workouts or losing progress on your fitness goals. Research shows you can maintain endurance for up to 15 weeks with just two weekly sessions, even at reduced volume. A quick 15–25 minute high-intensity workout can effectively keep up your stamina on the go—think brisk walks, running, or cycling to elevate your heart rate while exploring new places.

Endurance Tips:

• Frequency: Aim for 2 sessions per week.
• Duration: 15–25 minutes per session.
• Intensity: Keep it high with brisk walking, running, or cycling.

For strength training, here’s what you can do depending on your age:

• Under 40: 1 session per week, 1 set per exercise (focus on intensity).
• 40 and Over: 2 sessions per week, 2–3 sets per exercise.

Strength Workout Options:

• Bodyweight exercises (easily done in a hotel): Push-ups, squats, planks.
• Packable equipment: Resistance bands for extra versatility.

So, the next time you pack your bags, don’t forget to include a quick workout plan in your itinerary—your body will thank you! And if you need a personalized plan or tips for your next trip, Empower is here to help you reach your goals!