So you’ve committed to a short-term study abroad program. You’ve sorted your flights, packed your bags, and mentally prepared for the experience of a lifetime. But somewhere between the excitement and the logistics, a nagging question crept in: what happens to my workouts?
It’s one of the most common concerns students bring up before leaving, and it makes sense. Working out while studying abroad is genuinely different from training at home. Your schedule changes. Your environment changes. Your access to equipment changes. And honestly, your priorities start to shift too.
Here’s the good news: staying active while abroad is completely doable. You just have to stop trying to do it the same way you do at home.
Stop Trying to Recreate Your Home Routine
This is the trap most students fall into. You’re used to your gym, your schedule, your routine, and the second you can’t access any of that, it feels like working out while studying abroad is impossible.
It’s not impossible. It’s just different.
Reframe the whole thing. Think of your time abroad as a maintenance phase, not a progress phase. Your job isn’t to hit new PRs or stick to a rigid split. Your job is to keep moving consistently so that when you get home, you haven’t lost much ground at all. That mindset shift takes a huge amount of pressure off, and pressure is usually what kills consistency in the first place.
Bodyweight Is Your Best Friend
You don’t need a squat rack to work out. A full-body bodyweight routine can maintain your strength for weeks, and you can do it anywhere: your room, a park, a quiet corner of a hostel. Working out while studying abroad becomes a lot more manageable when you stop thinking equipment is a requirement.
A solid bodyweight circuit to start with:
- Push-ups (3 sets of 15)
- Squats (3 sets of 20)
- Lunges (3 sets of 12 each leg)
- Plank (3 rounds of 45 seconds)
- Tricep dips using a chair or bed frame
- Glute bridges (3 sets of 20)
Run through that twice with 60 seconds rest between rounds and you’ve got a 30-minute workout that requires nothing but a patch of floor. Apps like the Nike Training Club or Peloton app also offer free bodyweight-only programs if you want more structure. Working out while studying abroad doesn’t need to be complicated.
Pack Light, Pack Smart
If you have a little space in your bag, a set of resistance bands is worth every inch. They weigh almost nothing, take up less room than a pair of shoes, and add genuine resistance to your bodyweight workouts. Bands can turn a basic squat into a banded squat, add tension to hip exercises, and make upper body pulling movements possible without a pull-up bar.
Beyond bands, a jump rope is another underrated travel companion. Ten minutes of jump rope is a serious cardio session, and most ropes fold down to the size of a sandwich.
Let the City Be Your Gym
This is where working out while studying abroad actually becomes fun. You’re in a new place. Use it.
Walking is wildly underestimated as a fitness tool. When you’re navigating a new city on foot, you’re often covering five to ten miles a day without even thinking about it. That’s real activity. It keeps your cardiovascular base intact, burns calories, and doubles as the best way to actually learn a city.
Beyond walking, most cities where GLO programs run have public parks, green spaces, and outdoor fitness areas that are free to use. Many also have free-to-access trails, waterfront paths, and stairs that make for great interval training. If you’re in a city like London or Paris, the running culture alone is something worth tapping into. Hyde Park, the Seine, the Tiergarten in Berlin: these aren’t just beautiful. They’re incredible places to move.
Guided walking tours, bike rentals, and kayaking excursions are also worth looking at through a fitness lens. You’re getting your steps and your sightseeing done at the same time.
Check Your Accommodation Before You Arrive
If access to a gym genuinely matters to you, check what’s available before you book or before your program locks in housing. Many hotels have fitness centers, and some university accommodations do too. Apps and booking platforms often let you filter by fitness amenities.
Day passes at local gyms are also usually available and surprisingly affordable in most European cities. A quick search for “day gym pass” plus your destination city will almost always surface options. Working out while studying abroad with a proper gym is completely viable if that’s what you want. You just have to plan for it rather than assuming it’ll be there.
Keep It Short and Keep It Consistent
Here’s something that gets overlooked when people think about working out while studying abroad: a 20-minute workout that actually happens is infinitely better than a 90-minute workout that never does.
Short, consistent sessions are the goal. Two to three times a week, 20 to 30 minutes, wherever you are. That’s enough to hold onto your fitness for a short-term program. You’re not losing everything if you miss a day because of a company visit or a group dinner or a once-in-a-lifetime evening exploring a city you’ve never been to before.
The goal is consistency, not perfection. And consistency while abroad looks a lot different than it does at home.
Find What the Locals Do
Every country has a fitness culture, and it’s usually worth exploring. In Japan, morning radio calisthenics (rajio taiso) bring entire neighborhoods together before 7 a.m. In Europe, outdoor running and cycling clubs are part of everyday life. In South Africa, hiking culture is everywhere.
Joining a local class or group sport is one of the best ways to meet people outside your program cohort, practice the language if you’re in a non-English speaking country, and stay active at the same time. Many studios offer free first classes.
Working out while studying abroad can actually open doors that staying in your room with a YouTube video never would.
Give Yourself Some Grace
You are going to miss workouts. You’re going to eat things that aren’t on your plan. You’re going to stay out later than you should and skip the morning session you had every intention of doing.
That’s okay. That’s part of being abroad.
A short-term program is not long enough for your fitness to fall apart. What it is long enough for is a shift in perspective, a set of experiences you won’t forget, and proof that you can stay active in environments that don’t cater to it. All of that is worth more than a perfect training log.
Take care of yourself. Move when you can. Enjoy the rest.
Q&A: Working Out While Studying Abroad
Can I realistically maintain my fitness on a short-term study abroad program?
Yes. A short-term program of two to four weeks is not long enough to cause significant fitness loss, especially if you stay moderately active. Bodyweight training two to three times a week, combined with the walking you naturally do while navigating a new city, is enough to hold your baseline. Think of it as a maintenance phase rather than a progress phase.
Do I need access to a gym to work out while studying abroad?
No. A full bodyweight circuit covering push-ups, squats, lunges, planks, and glute bridges can maintain your strength without any equipment. If you pack resistance bands, you can add even more variety. Many students find that working out while studying abroad without a gym is actually easier than expected because you’re not dependent on a specific location or schedule.
What should I pack to stay active while traveling?
Resistance bands and a jump rope are the two best items to pack for fitness. They’re lightweight, take up minimal space, and dramatically expand what you can do with a bodyweight-only routine. Beyond that, a good pair of running shoes and comfortable workout clothes are all you need.
How much walking will I actually do while studying abroad?
More than you think. Students on GLO programs routinely cover five to ten miles a day on foot while exploring new cities, traveling between sites, and attending program activities. That level of daily movement is genuinely significant for your cardiovascular health and calorie burn, and it happens without carving out dedicated workout time.
What if my program schedule makes it hard to find time to work out?
Keep sessions short: 20 to 30 minutes is enough. The best time is usually early morning before program activities begin, or in the evening after group dinners. Even two dedicated sessions per week will make a difference. Treat them like any other appointment and put them in your calendar.
Are there free fitness options in most study abroad cities?
Yes. Public parks, outdoor fitness stations, waterfront running paths, and hiking trails are free and widely available in most cities where study abroad programs operate. Cities like London, Paris, Munich, and Verona all have excellent outdoor running and walking routes. Day passes at local gyms are also usually available for a modest fee.
Is it worth trying local fitness classes or sports while abroad?
Absolutely. Joining a local yoga class, cycling group, or pick-up sport is one of the best ways to meet people outside your program, experience the fitness culture of the country you’re visiting, and stay active at the same time. Many studios offer free first classes to new visitors.
What if I slip up and miss a week of working out entirely?
It happens, and it’s fine. One week of reduced activity will not undo months of training. When you get back to your routine at home, you may feel slightly off for a few sessions, but your body will return to baseline quickly. Give yourself grace. The experience of being abroad is worth more than a perfect attendance record at the gym.
Ready to Study Abroad and Stay Active?
GLO has been designing immersive short-term programs for college students since 1977. Our seminars combine real-world business education, company visits, and cultural experiences across destinations in Europe, Asia, Africa, and beyond, all within a structured program that still leaves you time to explore, rest, and yes, keep moving.
Students: If you’re curious about what a GLO program looks like in practice, explore our upcoming seminars.
Faculty and university partners: If you’re looking for a turnkey international education program your students will actually talk about for years, let’s connect.
