Summer vacation. The phrase alone makes you think of ice creams, beach snacks, lazy brunches, and maybe a few too many sunset cocktails. And honestly? You deserve it. But let’s be real—those extra summer treats can sneak up on your waistline faster than you think.
So here’s the good news: you don’t need to skip the good stuff to keep the scale in check. You just need a quick, no-fuss workout that you can do anywhere—hotel room, Airbnb, beachside lawn, or even your cousin’s guest room.
No fancy gym. No big time commitment. Just bodyweight moves that keep your heart rate up, your muscles switched on, and your summer clothes fitting just the way you like.
Ready? Let’s break down why holiday workouts matter and exactly how to get it done, fast and guilt-free.
Why a Vacation Workout Is Totally Worth It
You might think, “It’s my holiday! I’ll just get back to my routine later.” And hey, sometimes rest is exactly what your body needs. But here’s why a short workout during vacation actually helps:
- Balances the extra calories: You don’t need to “burn off” every extra snack, but moving daily helps your body handle a little indulgence better.
- Keeps your energy up: A quick sweat session fires up your mood and metabolism. You’ll actually feel more awake for sightseeing or pool lounging.
- No post-holiday guilt: A 20-minute workout here and there makes it easier to jump back into your regular routine later—no starting from scratch.
- Zero equipment needed: Bodyweight exercises can work every muscle if you know which ones to pick.
The Ultimate 20-Minute Holiday Workout
This routine checks all the boxes:
Full body
No gear
Doesn’t disturb your neighbors
Easy to modify if you’re feeling tired or sore
You can do it first thing in the morning before breakfast or sneak it in anytime during the day.
Warm-Up (3–5 Minutes)
Always get your body loose so you don’t tweak a muscle mid-vacation.
- 20 jumping jacks
- 10 arm circles forward + backward
- 10 torso twists side to side
- 10 bodyweight squats
- 10 lunges (5 each side)
The Workout (15 Minutes)
Set a timer for 30 seconds on, 15 seconds off. Move from one exercise to the next. After you finish the full circuit, rest 1–2 minutes and repeat for 2–3 rounds.
1. Squat to Toe Reach
- Squat down, touch your toes or floor.
- Stand up, reach overhead and rise onto your toes.
- Great for quads, glutes, and getting your heart pumping.
2. Push-Ups
- Classic move for chest, arms, and core.
- Do them on your knees or against a bed if you’re new.
3. Reverse Lunges
- Step one foot back, drop your knee, push back to standing.
- Switch legs each rep. Works your glutes and legs.
4. Plank Shoulder Taps
- Hold a high plank.
- Tap one shoulder with the opposite hand, switch sides.
- Builds core stability and works your arms too.
5. Bicycle Crunches
- Lie on your back, hands behind your head.
- Bring opposite elbow to knee, switch sides.
- Slow and controlled is better than fast and sloppy.
6. Mountain Climbers
- Start in a plank, drive your knees to your chest one at a time, quick pace.
- Fires up your whole body and gets your heart rate high.
7. Glute Bridges
- Lie on your back, feet flat, knees bent.
- Lift your hips, squeeze your glutes, lower down.
- Good for your backside and helps balance all that sitting while traveling.
Extra Burn? Add a Finisher!
If you’re feeling ambitious, end your circuit with this:
30-Second Squat Hold
Sit in a deep squat, chest lifted, thighs parallel to the ground. Feel the burn!
No Time for a Full Circuit? Try This 5-Minute Mini
Even if you’re in a rush, five minutes is better than nothing.
- 30 seconds squats
- 30 seconds push-ups
- 30 seconds lunges
- 30 seconds plank hold
- 30 seconds jumping jacks
- Rest 30 seconds, repeat once
Boom. Done. You’ll feel instantly more awake—and maybe you’ll skip that extra croissant later.
Tips to Actually Get It Done
Let’s be honest, the hardest part isn’t the workout—it’s showing up for it. Here’s how to make it happen even when you’re in vacation mode:
- Do it early: Get it done first thing so it doesn’t get bumped for last-minute plans.
- Keep your workout gear simple: Pack one pair of comfy shorts and a T-shirt you can sweat in. Done.
- Rope in a friend or partner: A workout buddy makes it way more fun.
- Don’t stress perfection: Some days you’ll do 20 minutes, some days maybe just 5. It all adds up.
- Celebrate small wins: Post-workout? Go enjoy that poolside snack with zero guilt.
Balance Is Key: Enjoy the Holiday, Too
Remember, no quick workout is going to “cancel out” every treat you eat—and that’s not the point anyway. Vacation is for memories, not for obsessing over every calorie.
Think of your holiday workout like brushing your teeth—just part of staying healthy and feeling good, no matter where you are. Do what you can, eat the gelato, move your body, and get back to real life feeling strong and recharged.
Final Thoughts
So next time you’re tempted to skip workouts completely during vacation, try this instead: a quick, no-equipment holiday circuit that reminds your body, Hey, we’re still in the game!
You’ll thank yourself when you get home and your jeans still fit just right—and you’ll feel better knowing you balanced all that summer fun with a little smart movement.
