Working Out on Vacation: Simple Tips to Maintain Your Fitness

You're hitting the gym. Stoked on your progress, but even more satisfied with your consistency. And then vacation hits. You're lounging by the pool, embibing in cute little apéritifs and the local cuisine. And while a week or two away from your regular scheduled training isn't going to derail your long-term efforts, it can leave you feeling off. 

You might notice your energy levels dip, your routine feels harder to get back into, or you may simply miss the confidence that comes from moving your body consistently. The good news? Staying active on vacation doesn't have to mean sticking to a rigid workout schedule. With a few simple strategies, you can maintain your fitness, enjoy your time away, and return home feeling refreshed, capable, and ready to pick up where you left off.

How to Exercise on Vacation

Whether you're looking to make your vacation action packed, heading out of state for the holidays, or just want to squeeze in some fitness to maintain your routine, here are some ways to work in movement while you're away.

Read More: 8 Tips to Staying Fit During the Holidays

Hotel Room Cardio and Bodyweight Workout

If you're staying somewhere with a gym, you're set. But even small 500 sq ft hotel rooms give you plenty of space for some strength, endurance, and cardio efforts — sans equipment. 

If you're curious about how to maintain muscle (and build it) when you don't have access to your gym, here are some hotel room workout ideas — just lay down a towel for your floor work because hotel room floors... even the nicest ones... can be gross.

• Push-ups
• Planks
• Sit-ups
• V-ups
• Tricep dips from the floor or a chair
• Donkey kicks
• Squats
• Lunges
• Glute bridge
• Calf raises
• Supermans
• Bear crawls
• Jumping jacks
• Burpees

Sample 10-Minute AMRAP Workout:

This AMRAP (as many rounds as possible) workout targets your chest, back, glutes, quads, triceps, and core, with benefits to your heart and lungs as you work through these exercises without rest. Cycle through as many times as possible in 10 minutes. Then, when you repeat the workout in the future, see if you can complete more rounds than your previous effort.

Warm-up: Tackle 2-3 minutes of cat-cows, jumping jacks, and leg swings to prepare your body for the work to come.

• 10 donkey kicks (each side)
• 10 push-ups
• 10 supermans
• 10 lunges (each side)
• 10 chair dips
• 10 V-ups

See the Sights by Foot

Lace up your sneakers and take yourself out to see the sights. Look for vantage points with stairs to climb, scenic overlooks you can walk to and through, museums you can get lost in, and anything else that'll get you out of your hotel room and into the world. Walking can help lift your mood, improve your cardiovascular health, and lower your blood pressure. Plus, it's a relatively accessible form of exercise that helps you enjoy the beauty of your vacation.

Similarly, if you're curious about exploring your area while on vacation, consider starting your day with some jogging or interval running to help you get your bearings, discover hidden gems, take in the local scenery, and work some cardio into your day.

Visit Local Gyms

Visiting a local gym while you're on vacation is a great way to squeeze in a quick workout while away — plus, many gyms offer short promotions that can work well with a short visit. Hit the gym in the morning so you'll feel free to fully enjoy the rest of your day. Additionally, this early morning session can help you feel more locked in to making smarter nutrition choices the day, making it easier to balance vacation treats with meals that support your fitness goals. Even a 30-45 minute workout can help you build muscle, lose fat, maintain your routine, and return home feeling like you stayed on track rather than having to start over.

Add Fitness Activities to the Itinerary

While you're researching all of the cool things you'll see and do, pepper in some activities that can help get your moving and work up a sweat. Depending on where you're traveling to, and the climate, consider the following:

• Walking tours
• Paddle boarding
• Kayaking
• Surf lessons
• Scenic hiking trails
• Go dancing
• Skiing and snowboarding
• Rock climbing
• Build a snowman or sandcastle
• Biking
• Swimming
• Snorkeling
• Whitewater rafting
• Beach volleyball
  
• Plan an outdoor workout in the park

Bar Hop

While avoiding alcohol would make maintaining fitness on vacation super simple, it isn't always the most practical (or fun) approach to a vacation. You're there to unwind, relax, and enjoy!

As a way to curtail excessive drinking, and help add in some extra steps and movement, consider limiting yourself to one beverage per venue. And after that, if you'd like another drink, you'll need to make your way to a new restaurant or bar. This is something my husband and I try to do, and it helps keep us active even when we've got a wee bit of a party mindset.

Best Portable Exercise Equipment for Travel

While you can tackle a quick bodyweight workout (like the one above) without any equipment, having some lightweight and portable tools in your luggage can help support a wider variety of exercises and make it easier to challenge your muscles.

I always pack a resistance band in my carry-on when I'm jet-setting for leisure or a work trip. A resistance band lets me tackle RDLs, push-ups, bicep curls, deadlifts, and squats without additional pieces of burdensome equipment. Similarly, a tube resistance band gives you access to curls, rows, presses, and more, with a built-in handle for comfort.

But the short loop band is my secret weapon for long flights. From the comfort of my seat I can do bicep curls, interior/exterior shoulder rotation work, overhead tricep extension, shoulder abduction, and seated hip abduction. 

For even more pieces you can pack up and take on the go, check out our article on ways to stay strong while traveling.

Additional Tips to Stay Fit While Traveling

Prioritize Sleep: Traveling is stressful, and it's easy to forego your typical bedtime and rest schedule in lieu of the events of the day. But getting around 7-8 hours each day, as recommended by the National Institues of Health, can help provide you with the energy to get moving, boost your mood, strengthen your immune system, support muscle recovery, regulate appetite, and lower your risk of chronic diseases in the long run.

Mindful Eating: This concept of eating isn't just about making smart food choices; it's about being present and enjoying each bite of food you consume. You're on vacation! You should have the treats and snacks! But staying mindful as you eat allows you to remain in touch with your body's fullness cues, so you can enjoy without overindulging.

Pack Protein Powder: Hitting your daily protein goal on vacation can be a struggle when you're eating out and unsure about the macros you're consuming. To help, pack some protein powder to supplement your daily nutrition. Add a scoop of Purist® Whey Protein Powder to your morning coffee or toss some into a shaker bottle to keep you satiated at the airport, on a hike, or out sight-seeing.

Takeaway

Your vacation is your time to relax, connect, and enjoy yourself — but that doesn't mean your fitness goals or the healthy habits you've worked hard to build have to take a back seat. Whether you add active adventures to your itinerary, pack a few resistance bands, or squeeze in a quick hotel room workout, every bit of movement counts. By staying active in ways that fit your trip, you'll return home feeling refreshed, energized, and ready to jump back into your routine — without feeling like you're starting from scratch.

FAQs

What are simple bodyweight moves I can do anywhere?

A squat, lunge, push-up, calf raise, jumping jack, and plank are all simple, effective bodyweight exercises you can do almost anywhere — whether you're at the beach, a park, or in your hotel room.

What's the best fitness equipment to bring on vacation?

Resistance bands, short loop bands, and tube bands are excellent pieces of equipment to take along on vacation, since they'll provide you with access to resistance-based exercises while remaining compact, lightweight, and portable.