ML Coaching
Business trip. Weekend getaway. Family holiday. What many see as the exception quickly becomes the rule for my clients. Because anyone who travels a lot for work knows the problem: time is tight, equipment is missing and routine falls apart. But this is exactly where habit and commitment part ways. A strong fitness routine doesn't end at the border or in a hotel room. It adapts, with structure, focus and a clear goal.
I'm Marco Laterza, personal trainer from Zurich. I work with people who travel a lot, achieve a lot, and still don't want to lose their body or their energy level along the way. In this article I'll show you how to train efficiently on the road, and why you don't need a fully equipped gym to maintain your results, or even build on them further.
Why training while travelling often fails
The biggest problem isn't the missing gym, it's the missing decision. Anyone who tells themselves "I'll see what I can do" while travelling usually ends up not training at all. Between meetings, time zone changes and unfamiliar routines, it's easier to push training aside.
The mistake: training gets treated as an extra instead of a fixed part of the day. But that's exactly the decisive point. Anyone who takes their body seriously doesn't train when it fits, they make sure it fits.
What really matters
While travelling, it's not about replicating your training exactly like at home. You don't need 90 minutes with an exact split. What you need is a clear priority and a smart structure.
Your training goal while travelling should be: not maximal growth, but maintaining, activating and recovering. That way you stay capable, alert, energised and minimise muscle loss.
What a working fitness routine while travelling looks like
1. A fixed time each day
Whether right after waking up or before dinner: set a time window that's realistic and stick to it. No postponing, no negotiating.
2. Minimalist workouts with maximum stimulus
No equipment in the hotel? No problem. Your bodyweight is enough. Or bring a resistance band. It weighs nothing, fits in any suitcase and provides plenty of resistance.
With that alone you can already run a short bodyweight workout, like this one for example:
- Air squats
- Push-ups
- Bulgarian split squats
- Planks
- Superman holds
Aim for 40 seconds of work, 20 seconds of rest, spread across 3 rounds. You can already achieve a lot with just that.
3. Focus on intensity instead of duration
If you have little time, give everything you've got in that time. Focus on clean technique, short breaks and deliberate execution. You'll be surprised what you can achieve in 20 minutes.
4. Keep your nutrition in check
Just because you're travelling doesn't automatically give you a free pass to eat however you want. So start the day with protein, drink enough water and stick to simple ground rules: no liquid calories, no excessive snacking, no bingeing out of boredom.
5. Stay active
If you can't find time for a workout: move anyway. Stairs instead of the lift. A walk instead of a taxi. A mobility flow in the morning. You don't always need to be training, but you should always keep moving.
The mental component: staying in control
Travel brings chaos. That's exactly why structure matters so much. My clients appreciate having a clear protocol while on the road. No thinking, no planning, just execution.
It's not about perfection, it's about consistency. One missed training day isn't a problem. Five aimless days in a row is. When you deliver your minimum even in a hotel room, you don't just stay physically in shape, you also strengthen your discipline and mental clarity.
Conclusion
A fitness routine while travelling isn't a luxury. It's a statement that your body matters to you, no matter where you are.
With 20 minutes of focus a day, you stay capable, healthy and clear-headed. No studio needed, no excuses allowed. Anyone who's serious about results won't let location hold them back.
So: pack your band, schedule your session and follow through. Whether Zurich, New York or somewhere in between, your body travels with you. Treat it that way.