Introduction
Madrid is a vibrant city, where tradition and modernity meet. In this itinerary of 3–4 days We'll discover what to see in Madrid in 3 days, including famous museums, lively squares, traditional markets, and activities to stay fit while traveling.
Day 1 – The heart of Madrid
Morning → Visit to Puerta del Sol and walk to Plaza Mayor, one of the most iconic squares in the city.
Afternoon → Explore the Royal Palace he Sabatini Gardens.
Evening → Dinner in the surroundings of The Latina, famous for its tapas.
Day 2 – Art and Culture
Morning → Visit to the Prado Museum, one of the most important in the world.
Afternoon → Walk in the Retiro Park, also ideal for a run or an outdoor workout.
Evening → Explore the neighborhood Chueca, young and lively.
Variations: Madrid Historic Center Itinerary; Madrid Tapas Tour.
Day 3 – Authentic Madrid
Morning → Giro al San Miguel Market, where you can taste local products.
Afternoon → Shopping along the Gran Via and visit to Plaza de Cibeles.
Evening → Aperitif and tapas in Malasaña, alternative and creative neighborhood.
Day 4 – Extra (optional)
Excursion to Toledo or Segovia, two historic cities easily reachable by train from Madrid.
Garnish salad with asados pimientos
If you want to cook something while traveling in your hostel, apartment, or wherever you're staying, here's a healthy dish with typical Spanish ingredients: roasted chickpeas and peppersEasy to prepare and perfect as a light meal.
Ingredients (for 1 person)
- 120 g cooked chickpeas
- 80 g roasted peppers
- 50 g diced tomatoes
- 20 g red onion
- 1 teaspoon extra virgin olive oil (5 g)
- Lemon juice to taste
- Salt and pepper to taste
Procedure
- Rinse the chickpeas and drain them.
- Cut the peppers and tomatoes into cubes.
- Combine all the ingredients in a bowl.
- Season with oil, lemon, salt and pepper.
Estimated nutritional values
- Calories: ~360 kcal
- Protein: ~15 g
- Carbohydrates: ~48 g
- Fat: ~10 g
Restaurant variant: in Madrid you can order a ensalada de garbanzos or dishes with legumes and vegetables, very common in Spanish tradition.
To stay active while traveling, here's a practical workout you can do anywhere—in a park, at the gym, or in your hotel room.
Recommended Workout – Functional (40 minutes)
Warm-up (5 min)
- Brisk walk or light jog in place
- Joint mobility (shoulders, hips, knees)
Functional circuit – repeat 4 times (30 min total)
- 15 bodyweight squats
- 12 lunges (per leg)
- 10 push-ups
- 12 plank shoulder tap
- 20 mountain climbers
- 30” classic plank
👉 Recovery: 1 minute between each round.
Cool down (5 min)
- Stretching legs, back and shoulders
Total duration: ~40 minutes
Estimated calories: 300–400
Where to eat in Madrid
Breakfast
- Chocolatería San Ginés → historic, famous for its churros (you can pair them with a coffee for a light snack).
- La Rollerie → healthy options with yogurt, bowls and protein pancakes.
- HanSo Café → modern café with light and vegetarian options.
Lunch / Dinner
- Mercado de San Miguel → tapas and typical dishes, with light options like grilled fish or legume salads.
- Taberna La Carmencita → traditional Madrid cuisine, order cod or vegetable dishes.
- Honest Greens → modern restaurant with healthy dishes, bowls, and lean proteins.
Where to stay in Madrid
- Center (Puerta del Sol/Gran Vía) → perfect for those who want to be close to all the attractions.
- Malasaña → young, creative, full of alternative venues.
- Retirement → quiet, elegant, close to the park for those who love running or training outdoors.
Useful links
👉 Want to discover other Italian itineraries? Visit the section Travel Itineraries and match ours Workout to always stay fit, wherever you go.
