Vacation – the perfect time to switch off, discover new places and really relax. But hey, what actually happens to your training routine when you're on the road and not in your usual surroundings?
We'll tell you how to stay fit while traveling – whether you're on the beach, in the mountains or in the city.
The best thing about it: You don't have to follow a complicated training plan or take tons of equipment with you when training on vacation. All you need is your own body and the SmartWOD apps!
Why should I train on vacation at all?
You could say that a vacation is a time to do nothing - and yes, that's true to a certain extent. But a bit of exercise doesn't hurt, quite the opposite.
Have you ever noticed that you simply feel much more energetic after a short workout? Especially on vacation, where the days are often more relaxed and the focus is on recovery, a short training session gives you the freshness you need to get even more out of the day.
Besides, let's be honest: there are always these temptations on vacation – huge buffets, delicious cocktails and sweets. That's part of it, of course. But a little exercise helps you to find a balance and enjoy the food without feeling sluggish at the end.
Training on vacation: what can I do if I don't have any equipment?
No problem, you don't need much to stay fit - on vacation, the one thing you always have with you is often enough: your own body!
With simple bodyweight exercises, you can do an effective workout that will keep you in shape even without equipment.
Here are a few ideas on how you can train anywhere without equipment:
Push-ups
Push-ups are among the classics and have earned their status. They not only train your chest muscles, but also your shoulders, triceps and core. If normal push-ups are too easy or too difficult for you, there are plenty of variations:
Knee push-ups (if you are a beginner)
Tight push-ups for more triceps work
Wide push-ups for more focus on the chest
Squats
Perfect for legs and bottom: squats are simple but extremely effective. If you do them more slowly, you will soon realize how intense they can become.
And if you want to go one better, you can do jumping squats – this gets the muscles going even more and burns extra calories. Pay attention to your form: Keep your back straight and your weight on your heels.
Lunges
Lunges not only train your legs and bottom, but also your sense of balance. Walk forward with one leg, lower your back knee towards the floor and then push yourself up again.
To increase the intensity, you can also do jumping lunges - a great challenge for your coordination and stamina.
Planks
Do you want to train your abdominal muscles or core? Then planks are the perfect exercise. They not only train your stomach, but also your shoulders, legs and lower back. Keep your body in a straight line and your stomach tensed for as long as possible.
If the classic plank becomes too easy for you, you can integrate side planks or plank taps to make it more difficult.
Burpees
Yes, they are strenuous, but extremely effective: burpees combine several movements into a full-body exercise that gets your cardiovascular system going and builds strength at the same time. They're great for working up a quick sweat and you only need a small amount of space to do them.
High knees and Jumping jacks
Looking for a quick cardio kick? High knees or jumping jacks are perfect for challenging your heart without taking up too much space. Combine them with the other exercises in short intervals for an intense HIIT workout.
Example of a 15-minute workout without equipment
Here's a simple Tabata workout that you can do anywhere and that trains your entire body in 15 minutes:
1 minute squats
1 minute push-ups
1 Minute Plank
1 minute lunges
1 Minute Jumping Jacks
Do 3 rounds of this with 30 seconds rest between exercises – and you have a quick and effective vacation workout.
Bonus: HIIT without equipment
If you want a short, intensive workout, try high-intensity interval training (HIIT). Here you alternate between intensive exertion and short recovery phases. HIIT workouts are extremely effective and often only last 10-20 minutes.
Example of a HIIT workout: 5 rounds, 30 seconds on/10 seconds off
Here you always do one exercise for 30 seconds (e.g. burpees) and then pause for 10 seconds before tackling the next exercise. Do the whole thing 5 times.
Burpees
Squats
Push-ups
By the way: With the SmartWOD Timer app, you can easily time your HIIT units without having to constantly look at your watch. Choose from different workout types such as Tabata (20 seconds of exertion, 10 seconds of rest) or EMOM (Every Minute On the Minute) and get started right away!
What if I want to use some equipment after all?
If you are looking for a bit of variety and are prepared to take some equipment with you, there are some tools that are extremely light and effective:
Resistance bands: These little all-rounders are perfect for your vacation. They weigh almost nothing, fit in any bag and offer you the opportunity to do a complete strength workout. Whether legs, arms or core - you can train everything with resistance bands.
Skipping rope: Don't want to miss your cardio sessions on vacation? A skipping rope is ideal. It fits in every suitcase and really gets your cardiovascular system going. Just 10 minutes of jumping rope burns a lot of calories.
Mini weights or water bottles: If you don't want to do without extra weight, you can use small weights or water bottles as a substitute. They can be used for simple exercises such as bicep curls or shoulder presses.
Tip: To make your training even easier, you can use the SmartWOD Workout Generator app. It creates a complete workout for you based on your existing equipment (or even the equipment you don't have). Simply select what you have with you and you'll get a personalized routine – stress-free and perfect for your vacation.
How can I use my surroundings for training on vacation?
On vacation, you often have the best opportunities to use your surroundings as a "gym".
Here are a few ideas:
Benches for dips or step-ups: A park bench is perfect for dips to train your arms or for step-ups to strengthen your legs and bottom.
Stairs for sprints: You can find stairs in many hotels, in parks or even outside in nature. Stair sprints are super effective for your leg muscles and a great cardio workout.
Running or hiking: Explore your surroundings on foot. Whether it's jogging on the beach or a hike through the countryside - you can be active and discover your vacation destination at the same time.
Is it bad if I take a break from training while on vacation?
Here comes perhaps the most important point: no, a break is not bad - on the contrary, it can even be good for you!
Your body needs rest and a vacation is the perfect opportunity to give your body a well-deserved break. Sometimes it's exactly what you need to get back on track.
And: If you don't do anything for a few days while on vacation, you won't lose all your strength right away. Even after a two-week break, your strength and stamina will remain largely intact. You may even notice that you can get back into training with more vigor after the break.
If you feel like exercising in between – great! If you don't feel like it, then treat yourself to a rest without a guilty conscience.
How do I stay motivated to exercise on vacation?
Vacation is there to relax, of course. But exercise doesn't have to be boring or exhausting - especially not on vacation. There are many ways you can stay active without it looking like "work":
Set yourself small, achievable goals: For example, 3 short workouts per week. Or resolve to go for a jog every morning before you start your day.
Try something new: A vacation is the perfect opportunity to try out sports that you might not do at home. Whether it's surfing, stand-up paddling, snorkeling or beach volleyball - you can keep moving and have a lot of fun at the same time.
Turn training into an experience: how about a morning yoga session on the beach? Or a walk through the city to discover the sights? Exercise doesn't always have to be strictly planned - integrate it into your adventures.
Staying fit on vacation – is it really possible?
Definitely! It's not about turning your vacation into a "fitness camp", but about finding a healthy balance.
Small workouts here and there, perhaps trying out a new sport and actively exploring your surroundings - that's how you stay fit without it looking like work.
And if you want to take a break? No problem! Enjoy your vacation and relax.
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