Vacation is meant to be enjoyed.

It's a time to explore new places, spend time with people you love, rest, recharge, and step away from the demands of everyday life. That doesn't mean you have to abandon your healthy habits altogether.

One of the biggest mistakes I see people make is thinking vacation has to be all-or-nothing. Either they're following their routine perfectly or they're doing absolutely nothing. The reality is that even a little movement can help you feel more energized, sleep better, manage stress, and stay connected to the healthy lifestyle you've been building.

The good news? You don't need a gym, fancy equipment, or a structured fitness schedule.

A quick walk on the beach. A bodyweight workout in your hotel room. A few rounds of strength exercises before heading to the pool. It all counts.

Think of these workouts as options, not obligations. Use them when they sound fun. Modify them when needed. Skip them when rest is what your body truly needs.

The goal isn't perfection.

The goal is feeling good while you enjoy your vacation.

Movement Tips

Before you jump into the workouts, here are a few reminders.

Movement Doesn't Have to Look Perfect

Vacation movement doesn't need to be your normal routine.

Maybe your usual workout is an hour at the gym, but on vacation it's a 20-minute walk along the beach. That's still movement. That's still a win.

Use What You Have

One of my favorite fitness principles is to work with what's available.

A hotel room becomes a workout space.

A park bench becomes exercise equipment.

A beach becomes your gym.

You don't need ideal conditions to move your body.

Listen to Your Energy

Some vacation days call for a challenging workout.

Other days call for stretching, swimming, or a leisurely walk while watching the sunrise.

Both are valuable.

Stay Hydrated

Especially during summer travel and beach vacations.

Bring water with you, add electrolytes if you're sweating heavily, and pay attention to signs of dehydration like headaches, fatigue, or dizziness.

Focus on How You Feel

Instead of asking:

"Did I burn enough calories?"

Try asking:

"Do I feel more energized?"

"Do I feel stronger?"

"Do I feel more connected to my body?"

Those are often the biggest benefits of movement while traveling.

Choose the Workout That Matches Your Vacation

Not every day needs the same workout.

Low Energy Day

Try:

Workout 1 (Walk/Jog Intervals)
Workout 10 (Core)
A long beach walk

Quick 20-Minute Workout

Try:

Workout 2 (Cardio Intervals)
Workout 4 (Bodyweight Strength)

Full Body Challenge

Try:

Workout 5 (Strength + Cardio)
Workout 7 (Total Body Conditioning)
Workout 8 (Giant Circuit)

Recovery Day

Try:

Walking
Swimming
Gentle stretching
Mobility work

Remember: the best workout is the one you'll actually do.

Workout 1: Simple Walk, Jog, Run (Sprint)

Walk – 30 Sec
Jog – 30 Sec
Run – 30 Sec
*Repeat 3x

Walk – 1 min
Jog – 1 min
Run – 1 min
*Repeat 3x

Walk – 30 sec
Jog – 1 min
Sprint – 30 sec
*Repeat 3x

Tip: Adjust time lengths based on your fitness level.

Workout 2: Cardio Intervals

This is a simple 20 minute cardio workout. It can be done anywhere and can translate to a treadmill, bike or elliptical (or any piece of cardio equipment).

Warm Up: 2 mins (briskly)

Walk – 1 min
Walk Fast – 1 min
Jog – 1 min
Run – 1 min
*Repeat 4x

Cool Down: 2 mins + foam rolling or stretching

Tip: Try to keep length of time the same but adjust intensity and speed as necessary for your fitness level.

Workout 3: Cardio Drills

Jog – 1 min
Jog Backwards – 1 min
Side Shuffle Right – 30 sec
Side Shuffle Left – 30 sec
High Knee Skips – 1 min
Butt Kicks (jogging) – 1 min
Speed Jacks – 1 min
Walk or light jog as “break” – 1 min
*Repeat 3x

Tip: Vary length of time based on your fitness level. If you’re unsure of any of the moves, do a youtube or google search or check with your local fitness professional.

Workout 4: Bodyweight Strength

15 Air Squats
15 Push Ups
15 Forward Lunges (each side)
15 Supermans
15 Reverse Lunges (each side)
15 Dips
15 T Planks (each side)
15 Ski Squats (narrow)
*Repeat 3-4x through

Tip: Change number of reps based on your fitness level. If you don’t know any of the moves, do a youtube or google search or check with your local fitness professional.

Workout 5: Bodyweight Strength + Cardio

10 Plank Walkouts
10 Air Squats
10 Push Ups
10 Jump Squats
10 Narrow Push Ups
10 Burpees
10 Step Ups (each side)
10 Mountain Climbers (one on each leg = 1)
10 Curtsy Squats
10 Power Jacks
*Repeat at least 2x or do as many rounds as possible.

Tip: Understand the moves and proper form before beginning this workout.

Workout 6: The Pyramid

5 Burpees
6 Jump Squats
7 Push Ups
8 Plank Jacks
9 Alternating Front Lunges
10 Mountain Climbers (one on each leg = 1)
11 Tuck Jumps
12 Step Ups (each side)
*Repeat 3 rounds or as many as you can.

Tip: Follow the progressions but add reps to each movement if you need to based on your fitness level. Always ask about form and how to do a specific move if you don’t know how.

Workout 7: Total Body Conditioning

15 Jumping Jacks
15 Air Squats
15 Static Lunges (each side)
*Repeat 3x

15 Push Ups
15 Reverse Lunges
15 Dips (ground or bench)
15 Jumping Jack Jumps
*Repeat 2x

15 Step Ups (each leg)
15 T Planks (1 on each side = 1)
15 Half Burpees (plank to jump out and jump in)
*Repeat 2x

Workout 8: The Giant Circuit

I love giant circuits because they take up space and offer a variety of movements making the workout interesting. You’ll need a wide open space for this one – like a beach! Spread out, use a lot of space and enjoy the scenery.

15 Push Ups
30 Sec High Knees (in place)
15 Side Squats (to the right)
15 Side Squats (to the left)
15 Air Rows (bent over rows without weight, squeeze shoulder blades together)
30 Sec Fast Feet (in place)
15 Walking Lunges (1 on each leg = 1)
30 Sec Plank
15 Skaters (1 on each side = 1)
3 Minute Run
Recover until heart rate comes down.
*Repeat this circuit

Tip: Modify as needed for you and your own personal fitness level as needed.

Workout 9: Core + Cardio Combo

I always love a good core cardio workout! You’ll condition your abs, low back and full mid section as well as get your heart rate up all in one workout. Perfect combination!

10 Plank Walk Outs
Side Plank – 30 sec (left)
Side Plank – 30 sec (right)
Jump Rope (air rope) – 30 sec
*Repeat 3x

10 Wood Chops (left to right)
10 Wood Chops (right to left)
Plank w/ Right Leg Lifted – 20 sec
Plank w/ Left Leg Lifted – 20 sec
Side to Side Jumps – 30 sec
Repeat 3x

10 Leg Lowers
10 Hip Bridge (left leg up)
10 Hip Bridge (right leg up)
Run – 1 min
*Repeat 3x

Tip: Keep belly button to spine to support full mid section for all core activity. Work at your own pace.

Workout 10: Straight Up Core

Plank – 1 min
Bicycle Crunches – 30 sec
Oblique Twists – 30 sec
Plank Hip Drops (forearm plank drop hips side to side) – 30 sec
Static Ab Hold (in a crunch position with head supported) – 30 sec
*Repeat 3 – 5 rounds.

Tip: Adjust time based on you fitness level. Do as many rounds as you’d like. Make sure you know the moves and proper form before doing the workout.

Enjoy Your Workouts & Your Vacation

Vacation doesn't have to mean stopping all healthy habits, and it certainly doesn't mean trying to maintain your normal routine perfectly.

The goal is to find a balance that allows you to enjoy your trip while still taking care of yourself.

Some days that might be a challenging workout on the beach. Other days it might be a sunrise walk, a swim in the ocean, or a few minutes of stretching before dinner.

Movement is meant to support your life—not take away from it.

Use these workouts when they feel helpful, modify them when needed, and most importantly, enjoy your vacation.

Healthy living isn't about being perfect for one week. It's about building habits you can come back to wherever life takes you.