Personalized 1-minute MicroDosing workouts built for travelers, digital nomads and expats
Anytime. Anywhere. Stay fit and healthy while you’re on the move.
How It Works?
Take the 1-minute quiz
Get your personalized plan
Stay adaptive. Train anytime, anywhere
Why staying fit is tough?
Travel is thrilling, but for your body? Not always!
Long flights, hotel rooms that double as offices, and endless sitting lead to stiffness, fatigue, stress, and nagging aches. Traditional workout programs fail when you’re constantly on the move. They assume you’re static, settled and able to commit an hour-long session. That’s just not realistic when you’re a traveler, digital nomad or expat switching locations, routines, and deadlines.
Hours on a flight or in transit and your hips lock, posture suffers.
Hotel rooms become your office, laptop on lap, shoulders forward, spine compromised.
Gym? Not always! Maybe you’re abroad, it’s closed, or it’s an extra stress.
Most plans expect 30+ minutes, fixed routines, and a stable schedule.
Your body doesn’t reset just because you’re traveling — it needs movement, variety, and adaptation.
The World’s first MicroDosing movement system
1-minute micro-workouts repeated 2–5 times daily and designed to fit your on-the-move lifestyle. This science-backed approach helps you stay energized, strong, fit and stress-free even when routines, locations and schedules shift.
Every program is tailored to:
Your travel style (bussiness, nomad, vocation)
Available space (hotel, gym, outdoors)
Your specific goals (posture, mobility, weight control, etc.)
Your fitness level (beginner, intermediate, advanced)
Evidence-based movement science and tested on real travelers
Simply take our 1-min quiz, and your personalized MDT Travel Plan will be delivered directly to your inbox as a beautifully designed PDF.
What Is the MDT Travel Plan?
The MicroDosing Travel plan is a personalized, ready-to-use movement guide created for busy travelers, digital nomads and expats who want to stay active, pain-free, and balanced anywhere.
Your customized program is delivered straight to your email as a beautifully designed PDF, containing:
A structured daily program suite with one minute MicroDosing sessions repeated 2–5 times each day, that activate posture, mobility, balance and strength.
Targeted Exercises selected from our library of functional moves, adapted for your environment (hotel room, other close space or outdoors).
Clear instructions, visual cues and progression tips so you follow with zero guesswork.
Smart personalization: your plan reflects your unique quiz answers, and we continually refine our models using anonymised feedback.
Instant delivery: your PDF arrives within minutes of checkout, ready on your phone, tablet or print version.
The MDT Travel Plan transforms the idea of “quick workouts” into a scientifically structured Microdosing system — short, focused routines that keep your body aligned, mobile and strong, no matter where you are.
MicroDosing Travel protocol is built by family — powered by science and art.
Hi, I’m Archie, 47 y.o.
I hold a Master’s degree in sport (M.Ed) science and number of different certification (NASM) focusing on biomechanics and human physiology. Over the past 15 years I’ve worked in the fitness and health industry: founding and running functional gyms, and leading MetaLab Consulting, where I helped hundreds of clients transform their health through movement, biomechanics, and data-informed workouts. My focus: aging, functional movements, postural correction, and making fitness practical in real life.
Hi, I’m Elizaveta, 33 y.o.
I’m a choreographer and lead teacher at several dance schools, working with advanced dance groups and professional performers. Winner of the title “Best Teacher” in 2022 at the International Dance Festival in Moscow. Professional stretching instructor. I bring the art of movement, flow, and flexibility, showing that fitness isn’t just about muscles, it’s also about expression, energy, and joy.
Together, we’re not just professionals - we’re family.
We met in 2019, just before COVID, and since then we’ve loved traveling around the globe. Like you, we’ve faced the same struggles: jet lag, hotel rooms, long laptop hours, endless sitting. Out of those challenges, MicroDosing Travel was born - a blend of my science-based protocols and Lizz’s artistic approach to movement.
MicroDosing Travel is more than a fitness plan. It’s the family solution we created for ourselves and now we’re sharing it with you. Our mission: To shift the training paradigm by introducing simple, clear micro-movement routines into your daily travel lifestyle, designed for travelers, digital nomads and expats.
MicroDosing movement approach Backed by Science
Sitting too much is harmful - even if you exercise later.
Ekelund et al., 2016: Sitting >8 hours/day raises mortality risk even in people who exercise. Translation: You need movement every day, not just workouts.Mini-breaks protect your health.
Dunstan et al., 2008: 1–2 minutes of light activity every 20–30 minutes improves blood sugar and heart health. Translation: A single minute matters.Short bursts = real fitness.
Jenkins et al., 2019: Even “exercise snacks” as small as 20–60 seconds can improve strength, aerobic capacity, and energy levels. Translation: Microdosing works.Movement boosts energy & focus.
Pronk et al., 2012: Workplace studies (Pronk NP, et al. (2012) show that frequent mini-activity breaks increase productivity, reduce stiffness, and improve mood. Translation: Move more, feel sharper, travel better.Improve cognitive performance & decision-making.
Pontifex et al., 2019 (Neuroscience & Biobehavioral Reviews): Short bouts of physical activity improve attention, executive function, and working memory within minutes, even without fatigue or sweating. Translation: A 1-minute movement break can sharpen focus before meetings, work blocks, or travel tasks.
Increase productivity, reduce mental fatigue at work.
Straker et al., 2013 (Applied Ergonomics): Workers who interrupted sitting with brief activity breaks showed higher productivity, better concentration, and less perceived fatigue compared to continuous sitting. Translation: Moving briefly during the day helps you work better, not less.
Proven by the military decades ago.
Royal Canadian Air Force 5BX Plan (1965): Just 11 minutes/day of 5 bodyweight moves kept airmen fit worldwide — proving consistency beats duration. Translation: Even short daily routines are enough to stay fit anywhere.Modern science agrees.
Chang, Sabag & François, 2025: Hourly light activity breaks protect the heart, but adding structured exercise makes benefits even stronger. Translation: Microdosing + smart training = maximum health impact.Global health authorities back it.
WHO Guidelines, 2020:Adults should limit prolonged sitting and interrupt it with movement of any intensity. Translation: Every move counts.
How we apply the science?
Our 1-minute MicroDosing sessions align with what the latest research shows, short, frequent, high-impact bursts of movement.
We tailor each plan to your travel environment and schedule, so the science meets real-world constraints.
No long gym sessions, no fixed locations, just smart bursts of movement when you’re in transit, in a hotel room, or on the go.
FAQs
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After you complete the short quiz, our algorithm takes your travel style, available space or equipment, fitness level and goals, then builds a tailor-made PDF plan just for you.
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You’ll receive your plan via email within minutes of purchase. Everything is digital, no waiting.
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No problem. Every MicroDosing Travel plan is designed with minimal or no equipment in mind, workouts work in hotel rooms, airports, outdoors, or wherever you are.
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Yes. Whether you’re just starting or already fit, the program adapts to your fitness level and gradually challenges you through posture, mobility, and movement shifts.
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Not at all, while the MDT Travel program is designed with travelers, digital nomads and expats in mind, it’s equally effective for anyone who struggles to fit traditional workouts into a busy-moving, variable or unpredictable lifestyle. Whether you’re on the road, working across time-zones, commuting long hours or simply juggling work-from-home + family + travel, our MicroDosing system adapts to you.
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It’s up to you. The core concept is flexible: short 1-minute micro-workouts repeated 4-5 times daily. You’ll get an outlined plan (for example up to 10 or 30 days depending on your tier). You can follow it at your own pace and use as long as you need.
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Designed exactly for the unpredictable lifestyle. You set your own “micro-dosing” moments, the plan remains valid no matter where you are or when you land.
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Because the plan is a digital personalized product delivered to you instantly, it is non-refundable once delivered. Refunds are only available if you were charged and did not receive your plan within 7 days, or the delivered plan is corrupted or incomplete. (See our full refund policy for details.)
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We support you. If you hit any issues, just contact us via email. For Pro or Personal tiers, you’ll have access to extra support (community, video feedback, 1:1 session) depending on the plan you chose.
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This is a one-time purchase, you pay once and receive your personalized PDF program instantly via email. There are no ongoing subscription fees and no automatic renewals. Once you have your plan, it’s yours to use whenever and wherever you like.
