We share a winter travel workout for you. This is a super easy dumbbell circuit workout that you can do anywhere!
Hello friends! How are you doing? I hope your week goes well! Today I’m teaching a barre class, have a few podcast interviews, and a meeting later in the day. Every day feels full lately, but I’m excited for our upcoming trip!
Today I wanted to chat a little about travel workouts and share a quick and fun one for you!
Traveling in the winter months can be magical… and also disrupt your usual everyday life a little. Between flights, time with family, cold weather, and being outside of your usual surroundings, training can often be the first thing you need to do.
The good news is that you don’t need a full gym or hours of time to exercise while traveling.
This winter travel workout is one of my favorite routines when I’m out of town. It’s fast, effective, and only requires a set of medium-weight dumbbells. You can do it in a hotel room, Airbnb, or even a small living space and it works your legs, glutes, core, and upper body while increasing your heart rate.
The goal is not to destroy yourself; It’s about moving your body, maintaining strength and feeling comfortable while traveling.
Why strength training is important when traveling
When you travel (especially in winter), loss of movement is common, sleep disturbances and inflammation can occur.
Short, full-body strength training sessions can help:
Maintain muscle and metabolism
Improve blood circulation after long days of travel
Support energy levels
Reduce stiffness and joint pain
Keep stress hormones under control
This circuit training gives you all of that in under 30 minutes.
Warm up (5-7 minutes)
Before you get into the circuit, take a few minutes to warm up and stimulate blood flow.
You can choose:
Brisk walking (outdoors or on the treadmill)
Marching in place
Dynamic movements like:
Arm circles
Hip circles
Bodyweight squats
Lunges while walking
Inchworms
Torso rotations
The goal is to feel warm and prepared for the moves ahead.
Winter travel dumbbell workout circuit
You do this circuit on one side and then repeat it on the opposite side. This ensures balanced strength and core commitment.
Aim to complete 2-3 rounds per side, resting between rounds as needed.
1. Dumbbell swings x 30
(Hold a dumbbell with both hands)
Form notes:
Feet hip-width apart
Hinge at hip (no squat)
Drive through your heels and squeeze your glutes
The dumbbell should swing with the momentum from the hips and not from the arms at chest height
Keep your spine neutral and core tight
Why I love it: Builds glutes, hamstrings and strength while increasing heart rate.
2. Stationary lunges x 12 (each leg)
(Lead the round with one leg)
Form notes:
Step one foot forward and stay on the ground
Drop your back knee straight down toward the floor
The front knees extend over the toes
The chest remains high, the torso remains engaged
Push through your front heel to stand up
Why it’s great: Strengthens legs and glutes while improving balance.
3. Dumbbell squats x 15
Form notes:
Hold the dumbbells at your sides or in a cup style
Sit back with your hips as if you were sitting in a chair
Keep your chest up and shift your weight onto your heels
The knees move outwards
Exhale while standing
4. Side lunges x 8 (each side)
Form notes:
Take a wide step to the side
Sit on the hip of the working leg
Keep the other leg straight
The chest remains upright
Push back toward the center through your heel
This exercise targets the inner thighs and glutes while improving hip mobility.
5. Renegade rows x 10 total
(5 per arm)
Form notes:
Start in a plank position with your hands on the dumbbells
Wide feet for stability
Keep your hips as still as possible
Pull a dumbbell toward your chest
Alternative sites
Why it’s great: Builds upper body strength and core stability.
6. Side Plank x 40 seconds
(Lead with one side per round)
Form notes:
Elbow under shoulder
Body in a straight line from head to heels
Hips raised
Core locked in place, no sagging
Breathe evenly
This exercise strengthens the oblique and deep core muscles.
How to structure the training
Complete the entire circuit with one side
Repeat the cycle with the opposite side
Take a 60-90 second break between rounds if necessary
Aim for a total of 2-3 rounds per side
Total workout time: ~20-30 minutes
Screenshot-friendly workout summary
Warm up:
5-7 minutes (walking + dynamic movement)
Circle (2-3 rounds per side):
Dumbbell swings x 30
Stationary lunges x 12
Squats x 15
Side lunges x 8
Renegade Ranks x 10
Side plank x 40 seconds
*Change line side and repeat.
So tell me, friends: do you work out on vacation? For me it depends on a few factors, like whether we’re running all day (I never work out at Disney lol) or if there are local studios I want to try or a convenient gym at the hotel. I love too Sculpture Society in an Airbnb or hotel!
Please let me know if you try it!
xo
Gina
Try again later
