Keeping active while you are travelling might not be the first thing on your mind, but it might also be something you’re hyper-conscious of before you even set off. Taking a break from your workout schedule can be a good call though, to help avoid feeling overwhelmed or exercise binging. However, if you see going on holiday as the perfect excuse to stop working out altogether and you even feel relief because of this, it might be a good idea to review your routine. Exercising should be enjoyable after all! If it’s a struggle for you, going away might be the perfect opportunity to review what makes you happy when it comes to being active.

A holiday workout is actually easier than you think too. If you’re happy sticking to a light workout schedule, some options don’t require lugging equipment on a plane. You can also opt for holiday activities that get your heartbeat pumping and still allow you to go sightseeing and make the most of your time away!

Bodyweight

One of the best ways for you to keep active anywhere, anytime, is a bodyweight workout. Cardio or strength, they require almost no equipment. They have their limitations, of course, but they help maintain your fitness level and offer good cardiovascular health if nothing else! Here are a couple of holiday workout ideas:

Bodyweight Cardio Workout

If you’re trying to get your cardio fix at home, or in a hotel room, there are ways to go about it! Most of these aerobic exercises are quick, quiet, and effective. If you’re short on time or itching to get out and about, then you can even substitute in a Tabata style training workout too! These are the exercises you should be thinking about:

Exercise Time Rest
Star Jumps 20 seconds 10 Seconds
Burpees 20 seconds 10 Seconds
High Knees 20 seconds 10 Seconds
Mountain Climbers 20 seconds 10 Seconds

Once you’re done with round one, repeat it at least one other time. If a Tabata workout doesn’t feel like enough, keep pushing and make it into a full HIIT workout, repeating it as many times as you like!

Bodyweight Strength Workout

woman performing a lunge on the beach

Sometimes cardio alone isn’t enough. Especially if you’ve been putting in the hours on the free weights at the gym back home. Losing all your hard work can be a daunting feeling. Not to worry though, as bodyweight strength exercises work in the same way as cardio, helping you maintain your muscle mass, if not even improve it further, depending on what you were working with back home. Here’s a workout for you to try:

Exercise Reps Sets
Squats 10 5
Lunges 10 4
Push Ups 10 4
Dips 8 5
Mountain Climbers 20 4
Burpees 10 4

Again, if these don’t feel like enough, do more sets. It’s an excellent general workout, but it might not be enough for you. If you feel like you need more weight, you could always look at some of our innovative ways to use household items in your workout!

Activities

Aside from a bodyweight holiday workout that you can do anywhere, you might want to use your travelling to your advantage. Chances are, no matter where you are, there are some fun things to do that can help improve your fitness. There all kinds of different ways to apply yourself, and you can get a kick out of them at the same time!

Running

Running is probably not one of the first things that come to mind when you’re away from home, but it’s a universal form of cardio. Why not take advantage of the exercise and use it to explore the local area or plan your route for the day ahead. It’s practical in more ways than one, and you’ll really maximise your sightseeing if you play it smart.

Hiking/Exploring

group of friends hiking

On a lower scale, if running isn’t your thing, why not go on a hike? Make the most of the scenery around you while you’re still getting in a good LISS holiday workout. You can even join groups or go with friends to make it a full day activity, doing something productive in more ways than one. If you’re going to be travelling to a different place anyway, it could be an excellent way to maximise your efficiency!

Excursions

Excursions, in general, are a great way to get yourself active. Chances are that no matter where you are, opportunities are presenting themselves all the time that you can take advantage of. Go on a cycling tour of the city or climb up a hill or small mountain for a great view with your friends. There’s something for everyone if you know where to look.

Swimming

Swimming. Just swimming. If there is a pool in your hotel or an ocean in your city, you can use it to your advantage. Not only is it an awesome way to get a full body workout for both strength and cardio, but most people also find it fun. Whether you’re playing in the pool with your kids, or just taking a dip in the sea, you can always push yourself that little harder and get the blood pumping!

Sports

group of friends playing football on the beach

Finally, sports. This is dependent on where you’re staying, how long for, and the reason you’re there, but playing a sport is a great idea. Play water polo in the pool at your resort or in the sea, try out something like volleyball on the beach or tennis in the park. If you have a group of friends with you, it’s even easier. Do whatever you can to try out new things and create a healthy experience all around.

Above all else, don’t feel guilty for not keeping as fit as you would like to be while you’re travelling! Being healthy is all about finding a balance between relaxing and keeping active. Health is about your body and your mind, and sometimes a little break is the best thing for both. Workout your own way and do what makes you happy. You’ll feel better for it in the long run!


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.