July 19, 2026, 11:21 am | Read time: 3 minutes
Relaxation and exercise don’t have to be mutually exclusive on vacation. Even if the hotel doesn’t have a gym, you don’t have to skip your workout entirely. With minimal space, your own body weight, and a short time frame, you can perform an effective workout almost anywhere. Personal trainer Markus Bremen explains how travelers can maintain strength and endurance while on the go.
Train Your Whole Body in 20 Minutes
On vacation, many people quickly fall behind on their usual exercise routine. A different daily schedule, excursions, beach visits, or lack of training facilities often mean that exercise is neglected. However, you don’t need large equipment or much time to regularly challenge your muscles.
Personal trainer Markus Bremen often finds that people underestimate the possibilities: “Many think that without a gym, nothing can be done on vacation—but the body only needs three things for an effective training stimulus: a little time, your own body weight, and a bit of creativity. A hotel room already offers more possibilities than most people think.”
For an effective full-body workout, the expert recommends a circuit that takes about 15 to 20 minutes. Five rounds with as short breaks as possible between exercises and one minute of rest between sets are enough to engage both muscles and the cardiovascular system.
The workout includes:
- ten squats
- ten push-ups
- ten lunges per leg
- plank for 20 to 30 seconds
- ten repetitions of a rowing variation for the back
The exercises target almost all major muscle groups and can be simplified or made more challenging depending on your fitness level. The short program can easily be incorporated before breakfast or after a long day at the beach or sightseeing.
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Towel and Mini Band as Practical Training Aids
The back doesn’t have to be neglected without a gym either. Markus Bremen recommends a simple solution: “Wedge a towel into the top of the door frame and close the door, tying a knot at the end of the towel first—you’ve got an improvised pull handle for back exercises.”
A small fitness band offers even more possibilities. “I always have a mini band or strength band with me–it weighs nothing, fits in any luggage, and pretty much replaces the entire cable machine equipment from the gym,” reveals Markus Bremen.
Especially for people who travel frequently, such a band can be a practical addition to their luggage.
On Vacation, Train Regularly Rather Than Maximally
Many recreational athletes try to maintain their usual training regimen even while traveling. However, from the expert’s perspective, this is often neither necessary nor sensible.
“What many underestimate: Traveling itself often stresses the body—different time zones, altered eating habits, often poorer sleep,” the expert notes and emphasizes: “You don’t need to try to make up for the full gym routine. A short, intense workout is often more than enough—what’s more important is to stay active and not add stress to the nervous system with training pressure,” says Markus Bremen.