Staying fit and healthy while traveling professionally as a pilot is a challenging, especially when trying to maintain your workout routines for travelers with limited equipment. Time zone changes can easily disrupt sleep, food, and exercise routines. Additionally, hotels often have limited exercise equipment, and finding a local gym may not be feasible depending on where you are. As a Martial Arts Instructor, I’ve spent years building workout programs for my students and have tailored that knowledge to the flying community. Here are some workout routines you can use while traveling abroad, utilizing limited hotel equipment.

Section 1: Cardio Workouts Using Treadmills

I find that most hotels have a treadmill, which can be a great tool for maintaining your cardio while traveling, especially if you are up at odd hours and don’t feel safe running in the middle of the night.

Routine 1: Interval Training on the Treadmill

• Warm-up: 5 minutes of brisk walking or light jogging
• High-intensity interval: 1 minute of sprinting
• Recovery: 2 minutes of walking or slow jogging
• Repeat intervals for 20-30 minutes
• Cool down: 5 minutes of walking and stretching

Routine 2: Incline Power Walk

• Set the treadmill to a high incline (10-15%)
• Power walk for 30-45 minutes at a steady pace
• Focus on maintaining posture and core engagement

Routine 3: Treadmill HIIT (High-Intensity Interval Training)

• 5-minute warm-up
• Alternate between 30 seconds of high-speed sprints and 1 minute of walking
• Continue for 20-25 minutes
• 5-minute cool down

Section 2: Strength Training Using Dumbbells Only

Through my research, I’ve found that most hotels abroad have dumbbells. Dumbbells are a great way to challenge the muscles, boost dopamine levels, and increase metabolism while traveling.

Routine 1: Full-Body Dumbbell Circuit

• Dumbbell Squats
• Dumbbell Bench Press (using a bench or stability ball)
• Bent-Over Dumbbell Rows
• Dumbbell Lunges
• Shoulder Press
• Perform each exercise for 10-12 reps, repeat the circuit 3 times

Routine 2: Upper Body Focus

• Dumbbell Chest Press
• Dumbbell Shoulder Press
• Dumbbell Bicep Curls
• Dumbbell Tricep Extensions
• Dumbbell Rows
• Perform 3 sets of 12-15 reps for each exercise

Routine 3: Lower Body Focus

• Dumbbell Goblet Squats
• Dumbbell Step-Ups (using a bench or sturdy chair)
• Dumbbell Deadlifts
• Dumbbell Bulgarian Split Squats
• Calf Raises (holding dumbbells)
• Perform 3 sets of 12-15 reps for each exercise

Section 3: Bodyweight Exercises for Core and Flexibility

Core exercises are among the most important activities you can do. Do them often and embrace the pain! Your body will thank you for it afterwards. 

Routine 1: Core Strength

• Plank (Hold for 30-60 seconds)
• Russian Twists (with or without a dumbbell)
• Leg Raises
• Bicycle Crunches
• Side Plank (Hold for 30-60 seconds on each side)
• Repeat the circuit 3 times

Routine 2: Hotel Room Mobility & Core

• Dynamic Warm-Up (5 minutes)
• Arm Circles
• Hip Circles
• Leg Swings
• Glute Bridge (3 x 15 reps)
• Cat-Cow Stretch (2 x 10 reps)
• Hip Flexor Stretch (2 x 30 seconds per side)
• Thoracic Spine Rotation (2 x 10 reps per side)
• Total Time: 20-30 minutes

Routine 3: Quick Stretch Routine

• Neck and Shoulder Stretches
• Hamstring Stretch
• Hip Flexor Stretch
• Cat-Cow Pose
• 10-15 minutes of stretching post-workout or in the morning

Section 4: Utilizing Other Hotel Amenities

Routine 1: Chair Exercises

• Tricep Dips using a chair
• Elevated Push-Ups (feet on the chair)
• Step-Ups (using the chair)
• Seated Leg Lifts
• Repeat for 3 sets of 10-15 reps

Routine 2: Wall Workouts

• Wall Sits (Hold for 1 minute)
• Wall Push-Ups
• Wall Plank
• Repeat the circuit 3 times

Routine 3: Resistance Bands (if you bring your own)

• Band Squats
• Band Rows (anchored to a door or bedpost)
• Band Chest Press
• Band Lateral Walks
• Band Deadlifts
• Perform 3 sets of 15 reps for each exercise

Section 5: Tips for Staying Motivated and Consistent

Be sure to set realistic fitness goals while traveling and plan your workout schedule around your travel itinerary. Make fitness a priority. Don’t schedule specific days of the week for fitness; instead, aim for a set number of workouts. For example, instead of working out on Monday, Wednesday, and Friday, just schedule three workouts for the week. This way, you can work out on any day as long as you hit your goal of three workouts. This approach is incredibly helpful with a busy schedule that requires flexibility. There should be no reason to skip out on your fitness while traveling. Stay hydrated, journal your workouts, use apps to track progress, stay motivated, and if you need any coaching or help, feel free to reach out!

Safe Travels – The Nomad Pilot