It is vacation time! 😊 We are all excited about being able to travel again, but there is one thing that can be difficult while on vacation, and that is sticking with our healthy habits. We worked so hard on our summer bodies, and we do not want to lose momentum… but exotic destinations and indulging in delicious, sweet treats and cocktails, with a cool ocean breeze on a hot summer day can be the tipping point and we might give in to the temptation… we want to stick with our healthy habits, right? But how do we do that, when there are temptations anywhere we turn? Our routines can easily get thrown out the window, especially fitness routines and healthy diets.
We all need a relaxing vacation every now and then, but a vacation does not have to ruin our health and fitness progress we worked so hard for.
That is why we thought about ways that would not compromise one or the other – your progress or your vacation. In today’s article, we want to share some ideas that can help you stay on track while you also enjoy your well-deserved vacation.
Plan in advance
When it comes to vacations (or staycations), planning is your best friend. You want to make sure that there are no surprises, and that everything goes smoothly. This will make it easier for you to stay on track because you have a plan to follow.
Do some research about the hotel you’re staying at and find out if it is fitness friendly. Maybe there is a gym or pool that you could use, or free yoga and fitness classes that you could take while staying at the hotel.
If working out outdoors is what you prefer in summer, make sure to check out our previous article – with a bodyweight workout you can do everywhere!
Enjoy the local food
When taking care of your fitness, you want to make sure that the food you eat is healthy, too. After all, you are what you eat, right? 😊 However, it is fine to add a few more cheat meals while on vacation, but try to incorporate healthy meals as well – it’s all about the balance. Choose local and traditional food, as it probably is more nutritious and healthier than the usual ‘tourist food’ or fast food. Whenever you can, choose freshly prepared meals, and snack on fruits and vegetables as much as possible. Healthy meals will not only give you the energy to go about your day with ease but also help you stay on track with your regular diet.
Explore the area
Another great way to stay active while on vacation is to go hiking. You can find hiking trails almost anywhere you go. You get to explore the area – city and nature alike – and you can get in a muscle-building workout that also gets your heart pumping. You’re looking for some more adventurous activities? Do some research and choose a travel destination that offers kayaking, surfing, or water rafting. If those are not an option, you can always opt for a bike – a healthy, fun, and low-impact form of exercise for all ages.
Pack for fitness
Some fitness essentials are small and light enough to fit even in your carry-on bag. You can always pack a few workout necessities like a jump rope, travel exercise mat, or resistance bands. With these light-weight items, you’ll be able to get your workout in whenever and wherever you want. The resistance bands, for example, will help you step up the intensity of your workout and having some equipment will probably motivate you to exercise!
But, of course, we don’t want you to spend your vacation working out all the time. If your usual workout session takes a bit longer and you don’t want to miss out on all the fun, you can always ‘reduce’ your workouts for a while. Decrease the number of exercises per workout but increase the intensity, for example, by using resistance bands or going for longer intervals. This will allow you to keep up with your regular workout routine.
Stay in shape with this 20-minute circuit workout
For a vacation workout that is short but intense, we suggest a circuit training – a style of workout where you cycle through several exercises targeting different muscle groups with minimal rest in between. This type of training taxes your muscular strength, endurance, and your cardiorespiratory system. To create a circuit workout that suits your needs and schedule, choose a time limit. Knowing how much time you have can help you determine how many circuits and exercises you will be able to complete.
Sounds complicated? Imagine this – you have around 20 minutes to spare for your vacation workout. Now pick two upper-body and two lower-body exercises that you will alternate in one circuit. The circuit could look like this:
- Push Ups or Jumping Jacks
- Alternating Lunges or Walking Lunges
- Tricep Dips
- Air Squats or Jumping Squats
Perform each exercise for 40 seconds with 20 seconds rest in between, which amounts to one complete circuit. Repeat the circuit four times and you have completed your daily 20-minute workout!
Find out about our FitLine Athlete’s favorite exercises and how they stay in shape
You can also pick other exercises that you like, just make sure you alternate the muscle groups with each exercise. For more inspiration and exercise ideas, check out our FitLine Athletes’ favorite bodyweight exercises in the video below!
With these tips and easy circuit workout, you will stay on track and have the time to enjoy your well-deserved vacation! Will you try it out? Let us know how our tips worked for you by tagging us in your social media posts! Feel free to share your vacation secrets and advice on how to maintain a fitness routine while traveling – we’d love to hear it!