Introduction
New York is a city that never sleeps: skyscrapers, parks, international food, and endless things to do. But how can you experience it without sacrificing your health and energy? In this guide, you'll find a 7-day itinerary which unites:
- 🥗 Nutrition with local products reinterpreted in a fit way.
- 💪 Indoor/outdoor workout to do while traveling.
- 🚶 Activities and active itineraries to discover the city on the move.
Food with local products
Healthy Recipe: Protein Bagel with Salmon and Avocado
Ingredients for 1 person
- 1 whole wheat bagel (60 g)
- 80 g smoked salmon
- 50 g avocado
- 40 g light spreadable cheese
- 1 teaspoon sesame seeds
Nutritional values:
- 390 kcal
- 25 g protein
- 35 g carbohydrates
- 15 g fat
Vegetarian option: Replace the salmon with marinated tofu or hard-boiled eggs.
Why is it practical when traveling?
The bagel is a symbol of New York, easy to find in any coffee shop. Our fit version is balanced and filling, perfect for breakfast or a quick lunch.
Workout in New York
Outdoor workout in Central Park (40–60 min)
Warm-up (5 min)
- Light jogging in the park
Circuit (repeat 3–4 times)
- Jump squat – 15 rep
- Push-ups – 12 reps
- Alternating lunges – 12 per leg
- Plank – 40 sec
- 50 meter sprint
Cool down (5–10 min)
- Slow walking + stretching
👉 Calories burned: 350–500 kcal
Adaptations:
- Beginners → 2 rounds + push-ups on knees
- Advanced → 5 rounds + 1 min plank
Active Itinerary – 7 Days in New York
Day 1 – Times Square and Broadway
Walk down Broadway and visit Times Square. ~12,000 steps.
Day 2 – Central Park and the Museum of Natural History
Jogging or brisk walking in Central Park (5–7 km).
Day 3 – Lower Manhattan
Walking tour from Wall Street to Ground Zero to the Brooklyn Bridge. ~15,000 steps.
Day 4 – Midtown
Visit the Empire State Building and Bryant Park.
Day 5 – Authentic Neighborhoods
Stroll through the Chinatown and Little Italy neighborhoods.
Day 6 – Art and culture
Metropolitan Museum + walk along Fifth Avenue.
Day 7 – Active relaxation
Boat trip to the Statue of Liberty + walk in Battery Park.
Estimated weekly total: 80,000–90,000 steps (4,000–5,000 kcal burned just walking).
Useful links
- Discover more Recipes on the Go
- Check out our Outdoor workout
- Official NYC Tourism: nycgo.com
- USDA Nutrition Facts: USDA Food Data
FAQ
1. Is it possible to follow this itinerary even without training?
Yes, just adapt your workouts and reduce your step count.
2. How much does the average cost of healthy meals in New York?
Between 15 and 25$ per meal if you choose local cafes and markets.
3. When is the best time to workout in Central Park?
Early in the morning, when the park is less crowded and the air is cooler.
New York is a city of endless possibilities. With a 7-day itinerary, you can combine culture, healthy local food, and exercise, turning your trip into an active and unforgettable experience.
👉 Want your own customized plan? Go to the section Customized Itinerary and create your own active trip to New York.
