Similar Routine, New Location: My No-Gym Travel Workout

At home, my routine runs like clockwork. With a go-to gym, fixed workout times, and a structure that feels almost automatic, everything falls into place. As I shared in Iron Habits in a Sugary City: My Vienna Workout Routine, I’ve built a system in Vienna that balances heavy lifts with coffee and cake—structured enough to keep me consistent, but relaxed enough to stay enjoyable. Then why a no-gym travel workout?

Well, travel used to throw me off completely. Without access to a gym, my motivation often disappeared. I’d promise myself I’d “do something tomorrow”—but more often than not, that turned into doing nothing at all.

As a result, I’ve stopped winging it. Instead, I adapted my Vienna routine into something travel-proof: a no-gym travel workout that still follows my usual three-day split, just without the machines or barbells. Before I leave, I plan which days I’ll train and what I’ll do—so when the time comes, there are no decisions left to make. Just the workout. No excuses.

From Vienna to Wherever: Making the Routine Travel

When I adapted my Vienna routine into a no-gym travel workout, the most important change wasn’t about swapping barbells for bodyweight—it was about keeping things realistic.

Rather than rely on perfect conditions or hotel gyms, I created a system that works anywhere. Therefore, I kept the structure that works for me: three focused sessions per week, each one hitting the major muscle groups using only bodyweight movements. It’s simple, flexible, and most importantly, sustainable—whether I’m jet-lagged, short on space, or just trying to squeeze in a workout between exploring the city and a good local breakfast.

For me some wiggle room is also very important. That means, if my travel schedule changes, I adapt—move a session, tweak the reps, or add a quick core burner if I’m feeling good.

This approach helps me stay consistent without becoming rigid. Plus, it definitely makes that afternoon cappuccino and pastry feel well-earned.

My Go-To 3-Day Bodyweight Split for Travel

Just like my gym routine, this travel-friendly lower body plan targets the quads, glutes, hamstrings, calves, and lower back. Here’s my routine adapted for travel:

My two-week rotation:

Workouts

Rep Range

Since no-equipment exercises rely on your body weight for resistance, the key to muscle growth and strength is higher reps and longer holds compared to weighted gym exercises. Aim for:

• Strength & muscle endurance: 15–25 reps per set for most dynamic exercises (like squats, lunges, glute bridges).
• Isometric holds (e.g., wall sits, superman hold): 30–60 seconds per set.

If you can easily perform more than 25 reps or hold a position comfortably for over a minute, it’s time to increase the challenge.

For bodyweight workouts, aim for 3–4 sets of 10–20 reps for most dynamic exercises like push-ups, dips, lunges, and curls. Isometric holds, such as wall sits, superman holds, or Y-raises, should be held for 20–60 seconds per set.

Why These Moves Work

What makes these exercises so effective is that they hit the same muscle groups you’d train in the gym—just using your own bodyweight. In fact, research from Harvard Health confirms that bodyweight workouts can improve strength, balance, and endurance—no equipment needed. Moves like push-ups, squats, and lunges work multiple muscles at once, making them super efficient. Moreover, adding in single-leg or single-arm variations cranks up the intensity and forces your body to stay balanced and stable, which is great for building control and coordination. Isometric holds (like wall sits or superman holds) keep your muscles under tension longer, which helps build strength and endurance without needing any equipment. Since you’re moving through a full range of motion, you’re also keeping your joints happy and mobile.

Put it all together with the right rep ranges, and you’ve got a travel-friendly routine that actually delivers results.

Progressive Overload Without Weights

To keep improving strength, muscle tone, and endurance in both lower and upper body exercises without weights, gradually increase the challenge by:

1. Increasing reps or sets: Do more repetitions per set or add extra sets to your routine.
2. Slowing down the movement: Perform exercises slowly, especially during the lowering (eccentric) phase, to increase muscle tension.
3. Adding pauses: Hold the most challenging position of the exercise for 1–3 seconds to boost muscle activation.
4. Using unilateral or single-limb variations: Work one side of your body at a time (like single-leg glute bridges or single-arm push-ups) to increase difficulty and engage stabilizer muscles.
5. Reducing rest time: Shorten breaks between sets to improve muscular endurance and overall workout intensity.

The Real Secret: Flexibility + Consistency

Ultimately, this routine works because it bends with your life. Missed a session? No worries. Swap days or double up lightly when you have time. Feel like a quick walk or jog? That’s bonus recovery and sanity time right there.

Fitness on the road isn’t about perfection—it’s about showing up for yourself in whatever way fits your schedule and space.

Final Thoughts for Travelers

You don’t need a gym or fancy equipment to stay strong on the road. This no-gym travel workout respects your busy life—whether you’re in a hotel room or a city park—and keeps you progressing without stressing your schedule. Plus, it’s easy to shuffle around days without losing momentum.

And hey, don’t forget to treat yourself to local goodies now and then. Balance is everything. Just like in Vienna, a little indulgence paired with smart, flexible training keeps me sane no matter where I am. Give it a try on your next trip. Your body (and taste buds) will thank you.