Planning for your summer vacation can take months, but luckily fitting in your workout while you’re away doesn’t have to require as much thought. However, chances are you’re still concerned about how you’re going to indulge on daiquiris or gelato without undoing all of your hard work in the gym. For those of us in the healthy living mindset, vacation may bring about a bit of a dilemma as far as our exercise priorities are concerned, and we may find ourselves stressing about being away from our gyms and favorite classes.
Or maybe you’re not going to bother thinking about it at all, and instead you’re planning to spend a week eating and relaxing with reckless abandon – and then deal with the extra pounds you’re carrying along with that luggage once you get back home. While worrying too much about fitting in your workout when you’re supposed to be relaxing isn’t a good thing, this mentality isn’t much better, as it will only lead to anxiety later on down the road when you’re trying to get back on track. Certainly neither option is conducive to the stress reduction and sense of escape that you’re looking for when you book that flight!
So how do you approach exercise on vacation while keeping your sanity (and waistline) intact? First and foremost, it’s key to know thyself. For me, I need a routine; if I make a plan, I like to stick to it, because I know that if I get out of the habit, it will be that much harder for me to get back on track when I get home. I also know that I love good food and that one of my favorite things about traveling is trying the local cuisine, so I’m not going to be denying myself there.
Since I don’t love coming home to pants that no longer fit, for me, it means that my best (and least stressful, which is key!) plan of action when it comes to exercising on vacation is to make sure that I make a little time to sweat almost every day. It helps me to keep my regular exercise habit, and balances out my when-in-Rome (or Florida, or Mexico, or…you get the point) attitude towards exciting food options.
But even if you’re the type of person who knows that a pair of running shoes will just be wasting space in your suitcase because you’re planning on letting loose for a week, you can still sneak in a few minutes of exercise without it getting in the way of your R&R. Luckily, I’ve got a workout that can be adjusted depending on how much time you have to work out that day, and can be done anywhere. Here’s your No Equipment, No Excuses Travel Circuit Workout to take on the road with you this summer:
- Warm up for five minutes by jogging or marching in place and doing jumping jacks.
- Perform the five moves below back-to-back, only resting briefly as needed. It should take you about five minutes to complete one circuit. Ideally you want to complete at least 3-5 circuits total, but if you have more or less time, adjust accordingly. Remember – something is better than nothing!
- Squats or Jump Squats – perform 15-20 reps
- Around the World Lunges (front lunge followed immediately by a side lunge, then a back lunge – perform all reps on one side before moving to the other leg) – 10 reps each leg
- Pushups or modified pushups – perform 15-20 reps
- Tricep Dips – perform 15-20 reps
- Plank Hold – aim for 30-60 seconds