Vacation doesn't have to mean a break from training!
July is a time for vacations, trips, and relaxation. But that's no reason to completely forget about physical activity! Here's how to stay in shape and not lose your progress while on vacation.
Why is it worth exercising on vacation?
- Staying in shape: 2 weeks without training = losing some of your progress
- More energy: Training gives you energy for the whole day
- Better Well-Being: Endorphins = Better Mood
- Balance: You can enjoy holiday treats without feeling guilty
- New experiences: Training in a new place is an adventure!
Change your approach
Holidays are a time to relax - you don't have to train as intensely as you do at home!
Instead of: 5x a week for 60 minutes
Try: 3x a week for 30 minutes
Instead of: Intense HIIT
Try: Light strength training + walking
Equipment-free workouts - perfect for vacation
Quick morning workout (20 minutes)
Do this before breakfast:
- Warm-up - 3 min (jumping jacks, running in place)
- 3 rounds:
- Squats x 15
- Push-ups x 10
- Lunges x 10 (each leg)
- Plank x 30 seconds
- Burpees x 8
- Stretching - 3 min
Evening beach workout (30 minutes)
- Sand run - 10 min
- 4 rounds:
- Jump squats x 12
- Mountain climbers x 20
- Hip bridge x 15
- Side Run x 30 seconds (each side)
- Swimming - 10 min
Take advantage of holiday attractions
Being active doesn't have to mean "working out"!
- Swimming: Full Body Workout + Cool Down
- Snorkeling: Swimming + Adventure
- Kayaking/SUP: Core and Arm Strengthening
- Mountain walks: Cardio + beautiful views
- Cycling: Sightseeing + Training
- Dancing: Evening fun = cardio!
- Beach volleyball: Sport + integration
- Sunrise Beach Yoga: Magic!
Pack smart - what to take?
Must-have:
- 2-3 training sets (quick-drying!)
- A good sports bra
- Running shoes (if you plan to run)
- Jump rope (takes up little space!)
- Resistance bands (light, versatile)
Nice to have:
- Yoga mat (foldable/travel)
- Training app on your phone
- Water bottle
- Cap
Training plan for 2 weeks of vacation
Week 1: Active relaxation
Monday: Quick morning workout 20 min
Tuesday: Swimming 30 min
Wednesday: Walk/sightseeing 60 min
Thursday: Beach training 30 min
Friday: Water activity (kayaks/SUP) 45 min
Saturday: Yoga/stretching 20 min
Sunday: Rest or a light walk
Week 2: Staying in Shape
Monday: 25 min HIIT workout
Tuesday: Cycling 45 min
Wednesday: Rest
Thursday: Strength training 30 min
Friday: Swimming + beach games
Saturday: Active sightseeing
Sunday: Yoga + stretching
Tips for success
1. Train in the morning
Before the day's program begins. Plus: you'll avoid the heat!
2. Be flexible
Didn't make it this morning? Do it this evening. Don't have time for 30 minutes? Do 15.
3. Involve family/friends
Training together is great fun and motivation!
4. Use apps
Ready-made workouts without equipment - perfect for holidays.
5. Check the hotel/apartment
Many places have a gym, swimming pool or fitness room.
6. Don't be a perfectionist
Vacations are a time for relaxation. Three workouts a week is a success!
Nutrition on vacation
80/20 rule:
- Eat healthy 80% of the time
- 20% enjoy local delicacies
Simple tips:
- Start your day with a healthy breakfast
- Drink plenty of water (especially in the heat!)
- Eat plenty of fruit and vegetables
- Don't overdo it with alcohol
- Listen to your hunger and satiety signals
What to do if you completely give up?
That's OK! Sometimes we need a complete reset. But:
- Try to be generally active (walking, swimming)
- Don't overeat systematically
- Drink plenty of water
- Plan to return to training on the first day after your vacation
Returning after the holidays
Don't come back 100% right away!
Week 1 after the holidays: 70% intensity
Week 2: 85% intensity
Week 3: Full Power!
This prevents injuries and burnout.
Remember
Vacations are a time to rest your mind and body. You don't have to train as hard as usual. Even light activity will ensure you return from vacation full of energy, not tired and out of shape!
Golden rule: Vacation is a time for active relaxation, not intense training. Enjoy your time off, but stay active! ☀️🏝️