Lady running on a beach on holiday

Staying Fit on Holiday: 5 Workouts You Can Do Anywhere

Fitness  |  By

Holidays are a time to relax, explore new places, and try delicious food. However, trips away can disrupt your regular fitness routine. If you’re worried your exercise schedule will slip, you’re not the only one.

A recent study by ABTA shows:

  • 1 in 3 people still want to take part in physical activity to improve their wellbeing whilst away. [1]
  • 7 in 10 holidaymakers also say they continue their daily wellness routines when travelling. [2]

Staying fit on holiday doesn’t have to be a challenge! With creativity and commitment, you can maintain your fitness levels with workouts that don’t need much equipment or space.

Here are 5 workouts you can do anywhere, to stay fit on holiday.

Bodyweight Exercises

Woman performing a side plank

Bodyweight exercises are perfect for holidays, because they require no equipment and can be done in your hotel room or poolside! Here are some easy bodyweight exercises to include in your routine:

  • Push-ups: Great for working your chest, shoulders, triceps, and core. Make them simpler by resting your knees on the floor or try widening your arms for a challenge.
  • Squats: Target your quadriceps, hamstrings, and glutes. Want more of a workout? See if you can master the pistol squat using this guide.
  • Lunges: Excellent for leg muscles and balance. Forward, reverse, and walking lunges keep the routine interesting.
  • Planking: Strengthens the core, shoulders, and back. Side planks can add variety.
High-Intensity Interval Training (HIIT)

Man enjoying HIIT workout on holiday

HIIT workouts are quick and highly effective. They combine short bursts of intense activity with periods of rest or lower-intensity exercise. Here’s a quick HIIT routine you can do anywhere and get back to your sunbed even sooner:

  • Jumping Jacks: 30 seconds
  • Burpees: 30 seconds
  • Mountain Climbers: 30 seconds
  • Rest: 30 seconds
  • Repeat 4-6 times
Yoga and Stretching

Yoga is fantastic for maintaining flexibility, reducing stress, and improving overall well-being.  You can read more on the benefits of yoga here.  You can easily follow along with online yoga videos – free workouts are available on YouTube or create your own routine. Here are 12 great yoga Youtube channels to check out.

Cardio Workouts

Cardio exercises are great for heart health and can be performed without any equipment. Here are a few you could try on holiday:

  • Running or jogging: Explore your holiday destination on foot, try running on the beach for a refreshing sea breeze and more resistance underfoot.
  • Swimming: If you have access to a pool or the sea, swimming is a full-body workout and gentle on joints.
  • Cycling: Rent a bike and enjoy the sights and sounds of your destination, you can get the whole family involved in this one.

Woman cycling on holiday

Hotel Room Workout

If you prefer to stay indoors, you can still get a good workout in your hotel room. Here’s a simple routine to follow:

  • Warm-up: 5 minutes of marching on the spot or jumping jacks.
  • Circuit: Perform each exercise for 45 seconds, followed by a 15-second rest.
  • Squats
  • Push-ups
  • Tricep dips (here’s how to do them using a chair)
  • Plank
  • Stomach crunches
  • Repeat: Complete the circuit 3-4 times.

Ensure hotel furniture used for exercises is sturdy to avoid injuries.

Group of women enjoying the pool on holiday

Exercising and keeping safe:

Before starting any exercise routine, especially in a hotel room or in hot temperatures during your holiday, please consider the following guidelines to ensure your safety:

  1. Consult Your Doctor: If you have any medical conditions, get approval from your healthcare provider before beginning a new exercise program.
  2. Stay Hydrated: Drink plenty of water before, during, and after exercising. Avoid excessive use of alcohol and caffeine.
  3. Listen to Your Body: Stop exercising immediately if you feel dizzy, nauseous, excessively sweaty, or short of breath. Seek medical attention if symptoms persist. Ensure correct technique to avoid injuries. Seek guidance if unsure. Adapt workouts to your fitness level and any physical limitations

Staying fit on holiday is all about making the most of your surroundings and being flexible with your routine. With these workout routines, you can enjoy your break while keeping your fitness on track. Remember, the key is consistency and having fun with your workouts. Happy holidays and stay fit!

Disclaimer: This information is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions regarding a medical condition.
[1] ABTA finds one in three people prioritise wellness on holiday | News | ABTA
[2] A third of Brits rank exercising highly on their list of holiday activities, study finds – Mirror Online


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