Girl working out on vacation

A Guide to Working Out on Vacation

Summer is here, which means exciting travel plans and fun vacations. If you’ve been working on living a healthy lifestyle, you’re already taking important steps to being the best version of you. But don’t let your progress go to the wayside while you’re traveling this summer. While a little rest and relaxation never hurt anyone, it’s important to remember those healthy habits while you’re on vacation.

Working out on vacation is a great way to stay active and explore the places around you in a fun and healthy way. Here, we’ve compiled a list of easy workouts to do on vacation that require little to no equipment at all. They are safe, simple, and will help you burn off all those desserts and drinks (but calories don’t count on vacation, right?).

Older woman getting ready to workout on vacation

What to Remember When Working Out

Just like working out at home, there are some things to remember to keep you safe. Our favorite tips are:

  • Consistency is key
  • Remember your fitness goals
  • Be safe
  • Know your limits
  • Stay hydrated, especially in warmer weather
  • Stretch before and after working out

Benefits of Working Out While on Vacation

Working out on vacation might seem like the last thing you want to do when you’re trying to relax, but working out on vacation comes with many benefits, including:

  • More energy
  • More positive mood
  • Keeps you on schedule
  • It will be easier to get back to your routine when you get home
  • It’s a good way to explore the area
  • You can indulge guilt-free
Group of older men playing pool volleyball on vacation

Activities to do on Vacation

There are so many free, easy, and simple activities to do on vacation that require minimal equipment or none at all! Our favorites include:


Swimming helps with cardio and muscle strength. The most common strokes are butterfly, breaststroke, backstroke, and freestyle. Or, if you don’t have access to a lap pool on vacation, you can splash around and play water games with the grandkids. This is still a great form of exercise and doesn’t put as much pressure on your bones and joints. Water aerobics in the shallow end is also a fun way to stay moving in the water.

What you’ll need: a pool or body of water, a swimsuit, and goggles


Yoga is another low-impact exercise that builds muscle strength. It uses aerobic fitness to help with core stability and body mobility. If you need some assistance, try using a yoga block or chair to help support some of your weight.

What you’ll need: A yoga mat or towel and a flat floor (and a chair if needed)


Pilates is like yoga, but requires a little more strength. Most Pilates classes use a machine called a reformer, but when you’re on vacation, all you need is a mat and a flat floor! You can look up lots of Pilates videos online and follow along while on the go.

What you’ll need: A mat or towel, a flat floor, and some Pilates videos or instructions

Resistance Band Workouts

Resistance bands add a little extra something to your workouts and they’re super easy to take on the go. They can help improve your posture, strengthen your back, and enhance lower body workouts.

What you’ll need: Resistance bands


Walking is great for the body, easy on your joints, and can be done anywhere! Look for paths or trails where you’re staying to enjoy this form of cardio.

What you’ll need: A good pair of walking shoes


Cycling, both indoors and outdoors, is another low-impact exercise that improves your lower body strength and cardiovascular system. Some hotels have a little gym with a stationary bike. Check that out or plan an activity for the day where you rent bikes and take a tour of the place you are visiting. Remember to wear a helmet.

What you’ll need: A good pair of shoes, a bike, and a bike helmet

Yoga mat and dumbbells on the beach

Simple Vacation Workouts

These workouts are safe, easy to do, and require minimal equipment, making them the perfect workouts for vacation.

Modified Push Up

Standing facing a desk, wall or any object at a comfortable height. Place your hands shoulder width apart on the edge of the desk or wall. Move your feet back to create an incline. Then, bend your elbows and touch the tip of your nose on the desk or wall. Keep your core tight the entire time.

Hip Hinge

With your feet hip-width apart, knees slightly bent, and hands on your hips, push your hips back, putting all the weight on your heels and hinging your body forward, bending at a 45-degree angle. Then, slowly raise your back up to the starting position, hinging at the hips.

Tricep Extension

Stand tall with your feet hip-width apart and knees slightly bent. Take a water bottle or clasp your hands together behind your head with your arms bent. Then, pull the bottle or your hands up above your head, fully extending your arms.

Seated Knee Raise

Get a firm chair, sit on the edge with your legs at a 45-degree angle, and place your feet firmly on the ground. Lift the left leg about 6 inches while the right is still down. Slowly release and do the same for the right leg. For an extra challenge, lift both legs at the same time. You should feel it working in your lower abdominals.

Woman practicing yoga on vacation

Stretches to Recover

It’s important to always stretch before and after a workout. These easy, yoga-inspired stretches are perfect to do in your hotel room or on the go.

Cat-Cow Stretch

Start on all fours. Round your back up like a cat while tucking in your chin. Then reverse the exercise and by arching your back while lifting your hips and head.

Torso Rotation

With your feet hip-width apart and knees slightly bent, stretch your arms in front of your body and clasp your hands together. Then, twist from the waist to the left, back to the center, to the right, then back to the center.

Shoulder Roll

Stand tall with your feet hip-width apart and arms by your sides. Roll your shoulders forward, backward, up, and down.

Cobra Pose

Lay on your stomach with your legs straight behind you with the tops of your feet touching the ground. Your hands should be on the floor below your shoulders. Extend your arms straight and lift your chest and hold for 15 seconds before bending your arms and starting over again.

Bird Dog

On all fours, lift the left arm and extend the right leg, making sure your leg and arm are in line with your body. Lower back down and repeat on the other side (right arm and left leg extended).

Working out on vacation is a fun way to stay active and healthy, even on the go. Enjoy your trip, get moving, and come home refreshed and relaxed.