You don’t have to completely eliminate your training regimen just because you’re on vacation (especially since your diet may have temporarily gone out the window)! Use these five quick workouts to stay in shape while on your next summer vacation.
If you consistently train, chances are that you have a specific training schedule that keeps you on track; maybe it’s a 6am yoga session every day or you hit the gym on the way home from work. This schedule keeps you in shape by helping you develop long term habits.
The problem with vacation is that those habits go out the window! You may be in a different time zone, you may be sleeping in, or you may have activities planned each day that only allow for minutes of time between events.
Not to worry! Here are five quick vacation workouts that can be done in 20 minutes or less and utilize your vacation spot as a new and exciting way to train.
Beach Sprint Workout
Training at the beach has a few key benefits. One, you have the sand which makes most movements (like running) more difficult, enhancing each exercise allowing you to train for a shorter amount of time.
Two, people can see you, which means you’ll probably be trying a bit harder than you usually would. Three, you get to enjoy the sights and sounds of the beach, distracting you from the pain that this workout will cause your body 🙂
Set A: Pace out 25 yards. Sprint as fast as you can to the 25 yard mark, then drop and do 20 push ups. Walk back to the starting point and sprint again as soon as you reach it. Repeat 5 times.
Set B: Same thing! But this time perform 20 squats after the sprint. Repeat 5 times.
Set C: Same thing again! But this time perform 20 sit ups after the sprint. Repeat 5 times.
Hotel Room Bodyweight Routine
Some times your schedule may be so tight that you can’t even get to the hotel gym to train. Not to worry! All you need is the space around you and your bodyweight to perform this quick workout.
Set A: Burpees (View Exercise) – 3 rounds of 10 reps
Set B: Push Ups – 3 rounds of 10 reps
Set C: Lying Leg Raises (View Exercise) – 3 rounds of 10 reps
Set D: Good Mornings (View Exercise)- 3 rounds of 10 reps
Set E: Alternating Lunges – 3 rounds of 10 reps (each leg)
Rest for no more than 30 seconds between each set and round.
Hotel Stairway Workout
Want the people in your hotel to remember you a little better? Then use this quick hotel stairway workout! You’ll instantly be known as “sweaty guy/gal running up and down the stairs.” Just kidding, but this routine will make you sweat very quickly, so get ready to run to the hotel pool to cool off.
Set A: Run up 3-5 flights of stairs as quickly and safely as possible. Walk back down and repeat 3-5 times.
Set B: Walk up 3-5 flights of stairs and skip one stair with each step. Walk back down and repeat 3-5 times.
Set C: Run up 3-5 flights of stairs, but stop on each landing and perform 10 squats. Walk back down and repeat 3-5 times.
I recommend doing this before or after people are asleep so you don’t get yelled at.
Trail Run Workout
There’s a good chance that your vacation spot is in nature. Whether you’re in a mountain area, desert, beach, or forest, chances are that you can quickly find a trail. Take the opportunity to get a workout in! But don’t just enjoy the scenery (that’d be too easy), add in some calisthenics to enhance your time training.
Set A: Run the trail for 2 minutes, then stop and perform 10 push ups. Repeat 3 times.
Set B: Run the trail for 2 minutes, then perform walking lunges for 20 reps. Repeat 3 times.
Set C: Runt he trail for 2 minutes, then perform 10 burpees. Repeat 3 times.
Outdoor Family Workout
There’s no reason not to get your family in on the fun! Get your family involved in this quick partner training routine. All you need is a big open space and some whiny children 🙂
Set A: While one person runs 50 yards and back, the other people will perform sit ups. No one can stop until each person runs 50 yards
Set B: Same thing, but the exercise for the non-runners is push ups.
Set C: Same thing, but the exercise is jumping jacks.
Set D: Same thing, but the exercise is burpees (View Exercise).
Mark de Grasse is the owner of MegaMad Industries. Mark has written and edited thousands of fitness articles, videos, tutorials, and workout dvds. He has authored or co-authored three fitness certifications and and helped build over 50 fitness brands. He is also the former owner of My Mad Methods Magazine and Chief Fitness Officer of Onnit. Learn more at WWW.MARKDEGRASSE.COM