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5 Quick Workouts for When You’re Traveling and Don’t Have Time
- Kate Mihevc Edwards PT, DPT
- Nov 23, 2025
- 3 min read
(Because your body doesn’t care if you’re in a hotel room or on vacation)
The holidays are wild. You're sleeping in someone else's guest room, eating on a weird schedule, your shoes are buried under someone else's luggage, and you’re trying to keep it together while managing family dynamics and logistics that should qualify as endurance events.
Here’s the thing: You don't need to “crush” every workout when you're on the road. But movement helps your body feel better, your nervous system calm down, and your running stay semi-intact when the chaos clears.
So, if you’re traveling and short on time, these 5 workouts can help you get something in without needing a gym, treadmill, or 90-minute window.
1. The 20-Minute Bodyweight Strength Set
This one’s your go-to if you're stuck indoors with no equipment but want something that counts.
Do 3 rounds:
15 air squats
10 push-ups (on knees or wall if needed)
20 walking lunges (10 each leg)
30-second plank
10 glute bridges
Why it matters: These moves hit major running muscles: glutes, quads, hamstrings, and core. Bodyweight work helps maintain neuromuscular activation even when mileage is lower. Research shows consistent strength training, even in short doses supports better running economy and injury prevention.
2. The "I Just Need to Move" Mobility Flow
Do 2 rounds (or just keep flowing):
Cat/Cow x 8
Downward Dog to Plank x 5
90/90 Hip IR/ER x 10
Seated Twist (hold 30 sec each side)
Lunge to warrior 2 (each side) x 5
Why it matters: Mobility helps reset your system after flights, long drives, or stressy family dinners. It reduces stiffness, improves control, and supports injury prevention. You can also just go to our RUNsource app and so a 15-30 minute flow
3. The No-Gear Run-Strength Hybrid
Warm up 5 min easy jog
Then do 3–5 rounds:
Run 3–5 minutes at moderate effort
Stop and do:
10 squat jumps
10 push-ups
15 side lunges (total)
Cool down with a 3–5 min walk or jog.
Why it matters: This is efficient and powerful for maintaining strength, mechanics, and aerobic capacity when time is tight.
4. Stair or Hill Power Set
4–6 rounds:
Sprint or power-walk up (15–30 seconds)
Walk back down
10 walking lunges
10 push-ups or step-downs
Rest 1 min
Why it matters: Hill work builds strength and power. Great substitute when you’re not getting regular mileage.
5. Hotel Room Core & Control Set
2–3 rounds:
30-sec side plank (each side)
20 bird dogs
10 dead bugs
10 glute bridges with single leg lift
30-sec wall sit
Why it matters: Core and hip control = fewer injuries, better form, stronger running. Keep this one in your back pocket.
Need Help Staying Consistent?
If you want structured support while you’re traveling, download the RUNsource App.
You’ll find:
📱 Easy circuit training
📱 Beginner 5K training plans
📱 Quick yoga flows to keep you moving
📱 Videos from running medicine and strength experts (aka not random TikTok trainers)
No fluff. Just smart, simple movement tools that help you stay strong and consistent even when your schedule isn’t.
You don’t need perfect conditions to train. You just need something and these workouts are something. They’re short, functional, and keep your brain and body in rhythm when everything else feels out of whack.
Your goal this season isn’t to win a race. It’s to feel human. To stay strong. To keep moving without burning out. Good luck out there and don't forget it's okay to eat the cake.
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