This Easy Pre-Trip Fitness Plan Could Save Your Next Vacation
When planning a trip, most people focus on the destination, not their physical preparation—especially if the itinerary doesn’t involve hiking mountains or biking across countries. But even seemingly laid-back vacations, like a weekend getaway to Paris, can be surprisingly active. From walking miles through city streets to hauling a 20-pound suitcase through airports, travel can be physically demanding.
That’s why incorporating a short, pre-trip fitness routine into your schedule can make a big difference. Doing small amounts of strength and cardio training before you leave can help you feel stronger, more energized, and better equipped to enjoy your trip—no matter where you're headed. We spoke with fitness experts and put together a simple, effective routine you can do right at home.
-
Strength Training: Build Endurance for Long Days
- Weighted Step-Ups and Side Lunges: These exercises build leg strength and improve balance, making long walks and uneven terrain more manageable.
- Bicep Curls and Overhead Presses: Strengthen your arms and shoulders to help lift and carry luggage with ease.
- Twists and Standing Oblique Crunches (using a- loop band - ): These moves activate your core, helping with posture and reducing fatigue during long travel days.
-
Cardio: Boost Stamina for All That Walking
Victoria Repa, CEO and Founder of BetterMe , Health Coach, and Pilates Instructor, recommends focusing on functional strength to make travel more comfortable.
“To make long trips easier on the body, I incorporate resistance training with the Sculpt Weight Loop —a compact yet powerful tool for building strength and stability,” she says.
Here are her top strength-building moves:
Even just 15–20 minutes of strength training a few times a week can boost your endurance and prevent soreness on the road.
There’s no better way to prepare for walking… than walking. If you can access a treadmill, aim for a daily 30-minute walk, gradually increasing the incline to simulate stairs or hilly terrain. To take it up a notch, wear the daypack you plan to bring on your trip with a small weight inside. This helps mimic actual travel conditions and trains your body accordingly.
Celebrity trainer Amanda Kloots swears by another simple, effective cardio tool: the jump rope.
“My favorite cardio is jump rope! It’s easy to pack, easy to travel with, and when you’re jumping rope at a beautiful location, it makes it more inspiring,” she says. “I love to incorporate jump rope into my pre-vacation routine, as well as while I’m traveling.”
Just 5–10 minutes of jumping rope a few times a week is enough to elevate your heart rate, improve stamina, and boost overall energy levels.