Dumbbell circuit training for winter travel

I’m sharing a winter travel workout for you. This is a super simple dumbbell circuit workout that you can do anywhere!

Hello friends! How are you doing? I hope your week is off to a good start! We’re coming back from the Princess _ I’ll share the adventures in Friday’s Favorites – and we’ll come home for discovery calls and all the holiday baking.

Today I wanted to chat a little about travel workouts and share a quick and fun one for you!

Traveling during the winter months can be magical…and also disrupt your routine a little. Between flights, time with family, cold weather, and being out of your usual surroundings, workouts can often be the first thing to go.

The good news is that you don’t need a full gym or several hours to get moving while traveling.

This winter travel workout is one of my favorite routines when I’m out of town. It’s quick, effective, and requires only one set of moderate dumbbells. You can do it in a hotel room, on Airbnb, or even a small living space, and it hits your legs, glutes, core, and upper body while getting your heart rate up.

The goal is not to crush you; it’s about moving your body, maintaining strength and feeling good while traveling.

Why strength training while traveling is important

When you travel (especially in winter), movement tends to decrease, sleep may be interrupted, and inflammation may increase.

Short, full-body strength training workouts can help:

Maintain muscles and metabolism

Improve circulation after long days of travel

Support energy levels

Reduce stiffness and joint pain

Control stress hormones

This circuit workout gives you all of that in under 30 minutes.

Warm-up (5 to 7 minutes)

Before you start the circuit, take a few minutes to warm up and get the blood flowing.

You can choose:

Brisk walking (outdoors or treadmill)

Walk in place

Dynamic movements like:

Arm circles

Hip Circles

Bodyweight Squats

Walking lunges

Towards thumbs

Torso twists

The goal is to feel warm and prepared for your body.

Dumbbell circuit training for winter travel

You will complete this circuit starting on one side, then repeat it starting on the opposite side. This ensures balanced strength and core engagement.

Try to complete 2 to 3 rounds on each side, resting if necessary between rounds.

1. Dumbbell swings x 30

(Hold a dumbbell in both hands)

Shape indices:

Feet hip-width apart

Hinge at the hips (not a squat)

Drive through your heels and squeeze your glutes

The dumbbell should swing at chest height using momentum from your hips, not your arms.

Keep your spine neutral and your core engaged

Why I love it: Builds glutes, hamstrings, and power while elevating heart rate.

2. Stationary lunges x 12 (each leg)

(Lead with one leg for the turn)

Shape indices:

Take a step forward and stay planted

Drop your back knee directly toward the ground

Front knee passes over toes

Chest remains high, core engaged

Push through front heel to stand

Why it’s great: Strengthens legs and glutes while improving balance.

3. Squats with dumbbells x 15

Shape indices:

Hold the dumbbells at your side or cup style

Sit on your haunches as if you were sitting in a chair

Keep your chest lifted and the weight on your heels

Knees point outwards

Exhale as you stand up

4. Side slots x 8 (on each side)

Shape indices:

Take a big step to the side

Sit on the hip of the working leg

Keep the opposite leg straight

The chest remains straight

Push back towards the center through the heel

This exercise targets the inner thighs and glutes while improving hip mobility.

5. Renegade Rows x 10 total

(5 per arm)

Shape indices:

Start in plank position with hands on dumbbells

Wide feet for stability

Keep hips as still as possible

Pull a dumbbell toward your ribcage

Alternate sides

Why it’s great: Builds upper body strength and core stability.

6. Side plank x 40 seconds

(Lead with one side per turn)

Shape indices:

Elbow under shoulder

Body in a straight line from head to heels

Hips raised

Engaged core, no sagging

Breathe regularly

This exercise strengthens the obliques and deep core muscles.

How to structure training

Complete the full circuit starting on one side

Repeat the circuit leading with the opposite side

Rest 60-90 seconds between rounds if necessary

Aim for 2-3 turns total per side

Total workout time: ~20 to 30 minutes

Workout summary compatible with screenshots

Warm:

5 to 7 minutes (walking + dynamic movement)

Circuit (2 to 3 turns per side):

Dumbbell swings x 30

Stationary slots x 12

15 squats

Side slots x 8

Renegade Rows x 10

Side plank x 40 seconds

*Switch lead sides and repeat.

So tell me, friends: do you exercise on vacation? For me it depends on a few factors, like if we’re going to be walking all day (I never work out at Disney lol) or if there are any local studios I want to try, or a convenient gym in a hotel. I also like Sculpture Society in the Airbnb or hotel!

Please let me know if you try this one!
xo

Gina