The Shapesmiths Guide to Training While Travelling
Travel is one of life’s great joys, new places, new experiences, and sometimes… a break from routine. But if you’ve ever come home from a trip feeling stiff, sluggish, or out of sync, you’ll know that taking time off training completely can make it harder to bounce back.
The good news? You don’t need a full gym setup to stay active while you travel. With a little creativity and the right mindset, you can keep your fitness ticking along anywhere in the world.
Here’s your Shapesmiths-approved guide to staying fit, strong, and consistent on the go.
1. Redefine What “Training” Looks Like
Travelling is movement in itself, walking airports, hauling bags, exploring new cities. You’re already being active. But if you want to keep your training rhythm, think about intention rather than intensity.
Instead of chasing PBs, aim for 20–30 minutes of purposeful movement each day. A short, sweaty session in a hotel room or a sunrise run along the beach is all it takes to keep your energy high and your body feeling good.
2. No Equipment? No Problem.
You don’t need barbells or rigs to get a great workout. In fact, some of the best travel sessions are simple, bodyweight-based, and fast. Try these go-to Shapesmiths-style workouts:
WOD 1: 15-Minute Hotel Burner
20 Air Squats
15 Push-Ups
10 Burpees
AMRAP (As Many Rounds As Possible) in 15 Minutes
WOD 2: EMOM on the Move (20 Minutes)
Minute 1: 20 Jumping Lunges
Minute 2: 15 Sit-Ups
Minute 3: 10 Hand-Release Push-Ups
Minute 4: 30-Second Plank Hold
Repeat five rounds. Quick, simple, effective.
Bonus tip: Pack a skipping rope or resistance band = lightweight tools that unlock hundreds of workout variations.
3. Use Your Environment
CrossFit is about functional fitness and moving the way life demands. Use that to your advantage. Run stairs at your hotel. Do step-ups on a park bench. Use a backpack as a weighted ruck.
You don’t need a perfect setup; you just need to move with purpose. The world is your gym.
4. Prioritise Movement Over Perfection
Travel throws schedules off balance with long flights, late nights, new foods. Missing a day or two isn’t the end of the world. What matters is staying connected to movement, even if it’s just stretching after a flight or walking 10,000 steps exploring a new city. Consistency, not perfection, keeps you in rhythm.
5. Stay Connected to the Community
Even when you’re miles away, you’re still part of Shapesmiths. Check in with the WODs on Wodify, message your training partners, or drop into a local CrossFit affiliate. One of the best parts of CrossFit is that no matter where you go, there’s always a community ready to welcome you in.
Training while travelling isn’t about maintaining peak performance, it’s about momentum. Staying active, keeping your body happy, and showing up for yourself in small ways.
Because when you come home, the barbell will still be waiting and so will your Shapesmiths family.