Travel Fitness — Stay in Shape Without a Gym

This ebook sets out a complete, no-gym approach to staying active while travelling. It covers realistic goals for a trip, a short warm-up and mobility routine, three ready-made bodyweight circuits sized at 15, 30 and 45 minutes, walking and running as a way to explore a destination, a packable resistance-band circuit, eating and hydration guidance drawn from NHS advice, recovery and sleep habits for dealing with time zones and unfamiliar beds, a flexible four-week travel fitness plan, and an injury-prevention chapter covering warm-up, minor sprain care and when to seek medical help. It is written for travellers who want simple, repeatable exercise on the road rather than a demanding training plan, and it follows current WHO and NHS physical activity guidelines throughout. Delivered as a PDF with a clickable contents page, around 30 to 40 pages, last updated September 2026, for personal use.