You don’t have to ruin your training regimen just because you’re on vacation! Use these three workouts to maintain your fitness level while you’re out of town, no matter what equipment or facilities you have access to.
Will You Lose Your Fitness Level on Vacation?
Will you lose all of your “gains” if you take a week off of your training regimen? Of course not! A study done in 2010* demonstrated that it takes about three weeks to lose muscle strength, so your week off won’t physically make much of an impact.
Even so, you don’t just train for muscle strength, do you? You train because it makes you feel strong. It makes you happy. It makes you energetic. The truth is, training during a vacation will actually enhance the vacation!
I can personally attest to this for one simple reason; I’m on vacation right now! I’m not a die-hard exercise fanatic either. I have owned a gym, a fitness magazine, and written certifications, but I’m don’t enjoy training; I do it because I like the results of training.
One issue you may have while you’re on vacation is access to equipment and/or facilities. Not to worry! These five workouts cater to the standard vacation experiences. Choose one a day and get to work, then enjoy your trip.
Workout One: No Space, No Gear, No Problem
Equipment Needed: None
This is a great hotel-room workout. Let’s say that your hotel doesn’t have a training center or you don’t have time to get to it. All you need is a hotel towel to catch the sweat, and that’s about it!
A: Jumping Jacks – 2 x 50 reps
B1: Push Ups – 3 x 10 reps
B2: Bodyweight Squats – 3 x 10 reps
B3: Sit ups – 3 x 10 reps
C1: Alternating Bodyweight Lunges – 3 x 10 reps each leg
C2: Push Ups – 3 x 10 reps
C3: Lying Leg Raises – 3 x 10 reps
D: Jumping Jacks – 2 x 50 reps
Workout Two: Bare Bones Gym Workout
Equipment: Dumbells, Treadmill
Stuck in a hotel with a minimal gym? This workout will still get you sweating with minimal equipment and time.
A: Run – 10min max distance
B1: Sitting Overhead Dumbbell Press – 3 x 10 reps
B2: Push Ups – 3 x 10 reps
C1: Dumbbell Suitcase Deadlift – 3 x 10 reps
C2: Bodyweight Squats – 3 x 10 reps
D: Run – 10min max distance
Workout Three: Premium Gym Workout
Equipment: Kettlebell, Barbell/Smith Machine, Treadmill
Does your hotel have a well-appointed facility? Great! This workout takes advantage of the additional equipment you have available.
A: Sprints – 1min Sprint, 1min Jog x 5 sets
B: Barbell Military Press – 3 x 5 reps (heavy)
C: Kettlebell Swings – 3 x 20 reps
D: Barbell Deadlift – 3 x 5 reps (heavy)
E: Sprints – 1min Sprint, 1min Jog x 5 sets
If you need a little extra work each day, add this simple core routine to any of these workouts (or just do it by itself if you don’t have time for a 20-30 minute workout.
Bonus Core Workout
A1: Sit Ups – 3 x 60 sec
A2: Leg Raises – 3 x 60 sec
A3: Plank – 3 x 60 sec
There you have it! Some simple routines to workout your whole body, get you sweating, prevent any training “vacation lag,” and keep you fresh for all those adventures you’ll be having.
About the Author
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