How To Stay On Track And Exercise On Vacation (+3 Travel Workouts)

 

Written by: Lauren Villa - Jul. 19, 2019

how to exercise on vacation  

Before finding easy ways to fit travel workouts into my plans, I was totally that girl who used the excuse of not being in my “normal” routine as a free pass to skip out on healthy eating and exercise whenever I was traveling. It was like I suffered from amnesia. Eating healthy? Working out? Drinking enough water? I have no idea what you’re talking about! I’m on vacation, baby! 😎

Of course, the aftermath was inevitable: 

I’d come home a week later, pants fit so tight that I had to do that thing where you lay down and shimmy one leg in and then the other. After vacation, I’d feel drained and depleted from putting everything besides my mind and body first—assuming that in order to have “fun” I had to eat all the food. Drink all the drinks. Totally forget about the gym. And once I was home, I had to (you guessed it) work extra hard to get back on track. I became the person who needed a vacation AFTER their vacation! ⛱️

Sound familiar? 

If you’re trying to lose weight, gain muscle, become more flexible, or work on dat booty, you deserve to continue making progress while also having fun on your vacay! That’s why we designed these 3 travel workout routines exclusively for you! With a hotel room workout in your back pocket, you’ll feel more confident and energized while you’re out and about enjoying yourself! There’s no reason to ditch all the hard work you’ve put in. Fit in one of these workouts when you have some time in your schedule, or better yet MAKE the time, and you’ll thank yourself later. 

how to exercise on vacation

3 Ways To Exercise On Vacation (That Don’t Involve “Working Out”)


When you think of a travel workout routine what do you think of? A lonely treadmill in the hotel gym? If you have access to a lonely treadmill and you feel the motivation to step on it, we’ll cheer you on, girl! But, your travel workouts don’t have to be so… cringe-worthy! 

Here are some fun ways to fit in travel workouts while you’re adventuring this summer. 🌸

1. Swimming in a pool or ocean


Ah, swimming. This is my favorite way to get a workout in when it’s hot outside. You get to enjoy the outdoors and give your body a full workout. It’s low-impact and provides massive health benefits!😍

Health benefits of swimming include:

  • Improved flexibility
  • Reduced stress
  • Toned muscles
  • Increased heart rate for extra calorie burn

Plan ahead: If you know you’re going out for margaritas and tacos in the afternoon, try waking up early to take advantage of the beach or pool. Even 5-10 minutes revitalizes your mind and body.  

Have you ever noticed that you feel better when you’re by water? As Dr. Nicols explains in his TEDTalk, being by or in water relaxes and soothes our nerves. It’s no wonder there are so many seaside spas and resorts! Swimming in water is a natural way to exercise and relax the mind, so go enjoy it while you’re on vacation. 🏊‍♀️

Benefits of swimming

2. Walking around the neighborhood


Ditch the urge to order an Uber to the museum. Use the opportunity of being in a brand new place to use your feet instead! Walking burns calories and it’s fun! 

On your feet you’ll see things, meet people, and open yourself up to experiences that you wouldn’t have if you were driving a car. Even if it’s a short walk, it’s still exercise! Despite popular belief, walking has surprising health benefits!

Health benefits of walking include:

  • Reduced risk for heart disease
  • Reduced body fat
  • Increased strength and endurance

Plug in your headphones and listen to your favorite playlist or take in the natural sounds of your new surroundings. Just make sure you’re wearing comfy shoes and bring enough water with you. 

walking on vacation

3. Go online to workout


These days, there are a ton of options when it comes to creating travel workout routines on the road. Especially with the rise of online workouts. All you need is Wi-Fi and a mat to get your hotel workout on! 

What to Pack On Vacation

What should I pack? One of the biggest questions I ask before a big trip. If there is one thing I’ve learned about traveling, it’s that having a few but necessary items makes all the difference in your comfort and sanity. After a long flight or car ride, use a refreshing face wipe. You’ll go from feeling gross and groggy to feeling like a new woman. 

Sitting in a plane or car takes a lot out of you. Plan ahead and keep your essential feel-good items handy to spruce up and hydrate appropriately.

Here’s a list of packing essentials for a feel-good vacation:

  • Toothbrush and toothpaste
  • Deodorant
  • Essential oils
  • Face mist
  • Face wipes
  • Chapstick
  • Small bottle of lotion
  • Detox water bottle

Speaking of water bottles… staying hydrated is one of the best ways to take care of your skin and body while you’re traveling. It is SO tempting to order a glass or wine or cocktail while you’re waiting for a flight or have some downtime while traveling. You’re on vacation, so you do you, girl! But, drinking alcohol while you’re traveling dehydrates and depletes you even more. If you’re looking for something to sip on, bring along SkinnyFit Detox Tea for a detoxifying energy boost! The tea bags are TSA friendly so order a cup of hot water and make your own refreshing tea!

Feeling cool and revived helps you make healthier choices too. Think about it: When you feel stressed, tired, and frazzled, you’re more likely to reach for a hamburger, soda, or beer. When you feel relaxed and at peace, you make choices that support your overall well-being… like doing one of these travel workouts. 😉

RELATED: How To Eat Healthy While Traveling: 7 Helpful Diet Tips For Jet Setters

what to pack on vacation

3 Travel Workouts To Boost Your Heart Rate


Keep up your healthy habits while having the adventure of your life with these fun and easy travel workouts! Pick your favorite, or combine all 3! 

This hotel room workout is a great way to use the space you have in the hotel as your own private gym!  

Hotel Room Workout


20 min AMRAP. Complete as many rounds as possible of the following exercises for 20 minutes and rest as needed.

  • 8 Split squats, each side (on bed or desk chair)
  • 8 Burpees with push-up
  • 8 Dips (on bed or desk chair)
  • 8 Squat jumps
  • 8 Single-leg glute presses, each side (laying on floor, one leg on bed)
Hotel room workout

Around the World Workout 🌎


30 seconds on, 10 seconds off (repeat 3x through)

  • Jumping jacks 
  • Squat jumps
  • Side-lunges
  • Mountain climbers
  • Standing oblique crunch
  • Side shuffle
Around the world workout

Airport Workout


Complete 15 reps of each exercise for 3 rounds.

  • Toe taps
  • Squat taps
  • Tricep dips
  • Step ups
  • Push ups
  • Bulgarian split squats
  • Spidey plank
Airport bench workout

With your new hotel room workout, around the world workout, and park bench workout, it’s easy to fit in a few exercises while you’re traveling. Now you just have to schedule time during your adventures to sweat it out… and maybe even inspire others on your journey to do the same!

Stay social with us and share your workout travel pictures with us to spread the #skinnyfitlove. 💙

 

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