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How to train when you are on holiday

How to train when you are on holiday

Going on holiday is the perfect time to relax and take a break from your daily routines, and while it’s very important to enjoy time away and recharge your batteries, maintaining an exercise routine is just as important for many people.  

For most of us, trying various new and exciting foods is one of the best parts of any holiday. However, it is very easy to overindulge in those delicious meals and forget about our fitness goals. When we return, many of us feel less motivated, weaker and out of shape.

Fortunately, maintaining your fitness levels while on holiday is much easier than you might think. With just a few adjustments, you can fit in that valuable daily workout without foregoing precious holiday time.

Here’s how.


Scheduling is an excellent tactic to ensure you will always get in your workout. 

Let’s be honest, during a vacation; you might aim for a plan-free day but end up being super busy even though the purpose of the trip is to relax. Fortunately, it’s a different type of business from that of your day-to-day life. There is plenty to explore, new experiences to be had, and time to be spent with your loved ones so it’s no wonder working out can call through the cracks. 

In order to get your workout in, we advise making a plan beforehand (and sticking to it). See whether the hotel has a gym and where it is located. Then review your trip’s plans and see what time of the day you could devote to working out. Maybe it’s 45 minutes before breakfast or in the late afternoon after you come back from the beach. Either way, you need to choose a time and stick with it. 

Be creative

Sometimes there is so much to see and do that even if you make a plan to workout, you might not have enough time to stick to it. You may also not have the equipment nearby to exercise, particularly if you are travelling to a place without a gym. In that case, it’s time to think outside the box and get creative. 

There are a plethora of quick home workouts online that can give you a serious burn. Most of them require zero equipment or simply utilise furniture instead. For example, you can do a HIIT workout, a highly effective and intense quick workout that usually lasts around 15 to 20 minutes and requires only your body. 

You can also look for opportunities to work out within your planned day. If there is an experience that you can do and also stay active, that’s great! Perhaps it’s a beautiful hike up a mountain or trying out a local game. The only thing that is holding you back is your imagination.

Go for a walk or run

The majority of us, when going on a holiday, turn on a “lazy mode”. We sit, eat and drink most of the time, so the thought of working out can be incredibly unappealing – especially if the place you’re staying doesn’t have a beautiful gym that you see on your way to the pool every day. 

That being said, even if the place you’re visiting doesn’t have a designated workout area, it’s not a problem. You can do your cardio routine by going outside for a walk or run. 

Running through a place you’ve never seen before is a fantastic exercise hack. You might not even be able to focus on the pain in your legs and feeling exhausted when you’re jogging by beautiful scenery. There is a risk of getting lost; however, finding your way back to the hotel is part of the fun! And you might find some cool spots along the way. 

If running isn’t your thing, walking is also a great way to keep active. Try to go for 2 to 3 walks every day and hit at least 10000 steps. If there is an elevator, opt for the stairs, or you can save money and walk instead of taking public transportation or taxis. Just make sure you’ve got the right shoes after buying them with a Nike voucher code

Resistance bands

Another great way to stay active on holidays is to bring resistance bands. They’re super cheap and highly versatile workout aids that barely occupy any space in your luggage. They might not be able to provide the same type of workout as lifting heavy barbells and dumbbells; however, they do offer some unique benefits and are a great way to mix up your regular routine. 

Gymnastic rings 

If you are an experienced gym-goer, then gymnastic rings might be right up your alley. They are reasonably inexpensive and don’t take up much space but their most significant advantage is that they are incredibly versatile and can be used anywhere. 

Simply hang them on any pull-up bar or tree branch and work on your pull-ups, dips, rows, bicep curls, abs or even legs. You can also have one of the most exciting workouts with a beautiful view. If there is a tree near the beach, you can hang them, work out and then cool down in the sea – beautiful! 

Jump Rope

Finally, bring a jump rope. It’s a fantastic piece of equipment that you can get for under £15 and slip into one of those unused pockets in your suitcase. 

As you are probably aware, jump rope is a preferred form of cardio for many professional athletes, such as boxers. And there is a reason for that. It is one of the most intense forms of cardio. Even a quick 15 minutes workout can burn over 200 calories which is more than you can burn while jogging!  

So there you have it, a ton of options on how to keep your workout routine going whilst on your holidays – now you’ve got no excuse! We know it’s not the easiest thing to do, but by setting aside a set time or trying to incorporate exercise into your daily activities, there’s no need to abandon your goals just because you’re by the beach. 


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