Summer can be a tricky time for training.
Your routine gets tossed out the window. One week you're driving cross-country for a family reunion, the next you're trying to squeeze in a workout between sightseeing and sunscreen applications.
If you're a parent, you're probably playing camp counselor, chef, and chauffeur all before 10am. And if you're a Masters athlete, there’s a good chance your idea of "vacation" includes carrying a cooler, not crushing PRs.
Throw in hotel beds, missed meals, and the constant lure of “just one more cocktail,” and suddenly it’s been four days since you moved your body with intention.
But here’s the good news: staying fit while traveling doesn’t have to be complicated.
You don’t need fancy equipment. You don’t need two hours. And you definitely don’t need to stress about losing all your progress.
With a few smart strategies (and a handful of go-to workouts), you can maintain your momentum, prevent injuries, and keep your body primed for when you return to the gym, without sacrificing your summer memories.
Why Travel Doesn’t Have to Mean Losing Progress
First of all, you don’t lose your hard-earned fitness overnight. Missing a few classes or a week away from the barbell isn’t going to erase all your progress.
In fact, for many Masters athletes or busy parents who rarely get a breather, a short break might actually help, giving your joints some rest and your central nervous system a chance to recharge.
But if you’re going to be away for more than a few days, and especially if you're someone who thrives on structure, it’s worth having a simple plan. Not something that adds stress to your trip, but something that helps you feel like you.
That’s where travel workouts come in.
These sessions aren’t meant to max you out or leave you crawling on the hotel floor. They’re about keeping your body moving, keeping your mind sharp, and preserving your engine so you can slide back into the gym feeling confident, not rusty.
You’re not chasing PRs. You’re chasing consistency - even in chaos. You can maintain a ton with just 20 minutes, a bit of space, and a willingness to sweat.
So, what can you do to stay fit this Summer?
WODprep-Approved Travel Workout Strategies
“Make it simple, spicy, and done in 20.” That’s the travel workout rule.
When equipment is limited, lean on bodyweight movements, tempo work, and EMOMs. You can get a great training effect in a small space using just air squats, push-ups, lunges, burpees, and core work.
You can also check out wodprep.com/wod for free WODs that are regularly updated. These are specifically designed to be done on the road, on a beach, or in your Airbnb kitchen.
No-Equipment Burner #1 – “The Classic”
AMRAP 12
10 Push-ups
15 Air Squats
20 Sit-ups
50 Double Unders
It’s not fancy. But if you push the pace, it delivers. That’s the WODprep way: use what you have and train with intent.
Bodyweight Ladder – “Climb and Crash”
For Time:
1–2–3–4–5–6–7–8–9–10
Burpees
Air Squats
Add a 50m run or 20-second stair jog between each round if space allows
Great for a quick intensity hit when time is tight. Scale reps down to 6 if you're newer or just warming up.
Hotel Room Grinder – “Core and Quads”
AMRAP 15
20 Jumping Lunges (or Reverse Lunges if knees need love)
15 V-Ups or Tuck-Ups10 Tempo Push-ups (3 seconds down, 1 second up)
Wall Sit – 30 seconds
Perfect for a quiet space where jumping is okay but dropping weights isn’t.
The Masters Special – “Move Well, Breathe Deep”
EMOM 20
Minute 1: 10 Air Squats + 10 Step-Back Lunges
Minute 2: 20-second Hollow Hold + 10 Sit-ups
Minute 3: 10 Elevated Push-ups (on bench/bed)
Minute 4: Rest or Walk
This one’s all about quality. You’ll get a solid sweat and leave the workout feeling energized instead of wrecked.
Beach WOD – “Sand & Sweat”
AMRAP 10
10 Sand Sprints (20m out and back)
15 Air Squats10 Push-ups
5 Broad Jumps
If you’re lucky enough to be beachside, take advantage of the sand’s natural resistance.
The Role of Nutrition While Traveling
Let’s talk food.
Travel nutrition can feel like an all-or-nothing game, especially when you’re out of your normal rhythm. Maybe you're living off gas station snacks during a road trip, or stuck at a work conference where everything on offer is deep-fried and beige.
If you're a parent, you’re probably finishing half your kid’s fries just to keep them from going to waste.
If you're a Masters athlete, your digestion might already be more temperamental, and throwing in hotel food and skipped meals doesn’t help.
Let’s not overcomplicate it: you don’t need to be perfect.
In fact, chasing “perfect” is where most people go wrong. You don’t have to pre-pack 17 Tupperware containers or turn down a nice dinner with family just to stay “on track.” But a little bit of structure? That goes a long way.
Start simple: focus on your protein.
If you do nothing else, aim to hit your protein goal, ideally about 1 gram of protein per pound of body weight, per day. Why? Because protein helps you maintain muscle mass, recover better, and feel fuller longer (which means fewer late-night snack spirals in the hotel room).
You can hit that target with basic, travel-friendly options:
- Grab Greek yogurt and eggs from the hotel breakfast bar
- Order grilled chicken, steak, or fish when you eat out
- Bring a protein shaker and a scoop of powder - it takes 10 seconds and works in a pinch
- Hit a grocery store when you arrive and stock up on deli meat, jerky, or cottage cheese
This isn’t about “hacking” your diet. It’s about meeting your body’s needs without losing your mind. One solid meal with protein, fiber, and some color on the plate is going to do more for your progress than a suitcase full of supplements.
And when things don’t go to plan? That’s fine too.
One day of snacks and soda won’t ruin anything. It’s the consistency over the week that matters more than the contents of any single plate.
For a no-nonsense deep dive into how to eat like an athlete, even when life gets messy. Check out The Only CrossFit® Nutrition and Diet Article You’ll Ever Need.
It breaks down exactly what matters, what doesn’t, and how to eat in a way that supports your goals, not stresses you out.
Don’t Rely on Supplements,
But Pack Smart
Supplements won’t save you from three days of airport pastries, bad coffee, and five hours of sleep. They’re not magic. And they definitely can’t outwork a string of chaotic meals and no movement. But, they can help smooth the edges when life on the road throws your routine off track.
Think of supplements as just that: supplementary.
They fill gaps when real food or sleep are in short supply, not because you’re trying to biohack your vacation, but because you’re being realistic.
- Creatine? You can skip it for a week. It works on saturation, not timing. You won’t lose your strength by leaving the tub at home.
- Protein powder? That’s one of the few “must-haves” for travel. It’s light, portable, and turns a bottle of water into a muscle-saving snack when you're stuck in the car or too wiped to eat.
- Sleep Supplements = Magnesium? If travel messes with your sleep, and let’s be honest, new pillows and late nights usually do, sleep supplements such as magnesium can help you wind down and get more restful sleep without knocking you out cold.
Here at WODprep, we recommend packing a small supplement pouch with your basics: a scoop or two of protein, a couple of magnesium tablets, and maybe your usual multivitamin if it helps you stay regular. No full-sized tubs or medicine cabinets required.
And for parents? Having something quick on hand is a lifesaver when your meal gets hijacked by a toddler meltdown or you just need a fast recovery option before the next family activity.
For Masters athletes? Travel can throw off recovery and digestion more than anything else. Having the right support, like a gentle sleep aid or protein hit, can help keep inflammation down and soreness in check.
We broke down the real, science-backed supplement options in The CrossFit® Supplements Guide: What Science Actually Shows. So if you’re wondering what actually supports your training (and what’s just flashy packaging), that’s the place to start.
Remember, pack smart. Don’t overdo it.
And remember: your body thrives on consistency, not complexity.
How to Recover When Your Schedule Is Messy
Recovery is the first thing to fall apart when you travel.You’re sleeping in a strange bed with a toddler kicking you in the ribs, your body clock thinks it’s 3am, and somehow you’ve eaten dinner three nights in a row at 9pm. Sound familiar?
Here’s what matters most: sleep.
Not supplements, not foam rolling, not that fancy percussion gun you forgot to pack. Sleep is the single biggest needle-mover in recovery. Period.
If you get enough of it, consistently, your body can handle a lot. Miss it, and everything else (performance, mood, digestion, patience) takes a hit.
But we get it. Travel makes sleep hard. Whether you’re navigating jet lag, a noisy Airbnb, or trying to unwind after wrangling kids all day, it’s not always possible to get a perfect 8 hours. That said, there are a few things you can control to give your body the best chance at good rest:
- Limit screen time an hour before bed (yes, even on vacation - Instagram can wait).
- Get outside early in the day. Natural sunlight helps reset your internal clock and makes it easier to fall asleep at night.
- Stick to some kind of rhythm. Even if you’re staying up later than usual, waking up and eating at roughly the same time each day can help your body adjust.
- Use sleep support tools, if needed. Magnesium glycinate, GABA, and products like Thirdzy can help calm your nervous system and promote better quality rest. Just skip the melatonin unless you're changing time zones, it's easy to overdo and can leave you groggy.
If you’ve ever said, “I just don’t feel like myself” after a few nights away, chances are it’s sleep, not fitness, that’s missing. Even one or two nights of deeper rest can make a big difference in how your body recovers and performs.
For a breakdown of what actually helps, what doesn’t, and how to get back on track when you feel off, check out The Truth About Sleep, Supplements, and Recovery. It’s one of the most underrated parts of your training, and the most fixable.
Kira’s Story: Real Results from Structure on the Road
One of our WODprep athletes, Kira, managed to lose 32 pounds while traveling regularly for work.
Her secret? Keeping it simple. She committed to three travel workouts per week (20–30 minutes max), packed a protein powder she actually liked, and followed the No Nonsense Nutrition course. No crazy diets. Just structure and patience.
Her results weren’t just about the scale, she hit PRs when she got back and finally felt in control of her fitness no matter where she was.
If you want to learn how she did it, check out her full story inside the No Nonsense Nutrition Course.
Let Summer Be a Reset, Not a Regression
You don’t need to crush every single day on vacation. But you also don’t need to lose your momentum. One or two focused workouts, some protein in your day, and a good night’s sleep will do more for your training than any guilt or “starting over” plan.
If you want a simple system to stay on track, join the WODprep No Nonsense Nutrition Course. It’s 8 weeks of real, actionable lessons, designed to work even when you’re on the road.
And if you’re not sure where to start, explore our guide on What Gets Measured Gets Done: Tracking Macros for CrossFit® to build your base.
You’re Not “Off Track” - You’re Just on a Different One
Summer is about life outside the gym. Keep moving, eat smart (not perfect), and trust that every little thing you do still counts. You’re not breaking your streak - you’re building resilience.
Want to keep your nutrition dialled while on the go?
Join the No Nonsense Nutrition Course to learn how to train, eat, and recover in a way that actually sticks.
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