Stay fit on vacation by walking a lot, doing short bodyweight workouts, eating well most of the time and enjoying the rest. You don't need to train for two hours in a hotel gym while your family is at the pool. A few simple rules keep you on track without turning your holiday into boot camp.
When you are back, use the 7-day restart plan.
Should you work out on vacation?
A little, yes. Even short sessions help you keep the habit and feel good. But a vacation is also for rest, family and fun. Aim for a minimum: two or three 15 to 20 minute sessions, plus lots of walking. If you miss them, so what? A week off costs far less than it feels like.
A 2024 study found adults who trained for 10 weeks, took 10 weeks off and restarted were back to their pre-break strength within five weeks. A holiday won't undo you.
What is a good hotel room workout?
No equipment needed. Do each exercise for 40 seconds, rest 20 and repeat the list three times:
- Bodyweight squats.
- Incline or floor push-ups.
- Reverse lunges.
- Plank.
That takes about 15 minutes. Read 20-minute workouts for busy dads for more options. Do it before breakfast, and the rest of the day is yours.
How do you move more on holiday?
Walk. Sightseeing is cardio with scenery.
- Walk to the beach, the market or dinner.
- Take the stairs.
- Hike, swim or rent bikes.
- Play with the kids. Beach football counts.
- Take an evening stroll.
Aim for 8,000 to 10,000 steps most days, which a Lancet Public Health study linked with the biggest benefits for people under 60.
What about the food?
Enjoy it. You are on holiday. A few simple rules help:
- Protein at most meals. Eggs at breakfast, fish or chicken at dinner.
- Walk after big meals.
- Choose your treats. Pick the one local dish you really want, skip the generic stuff.
- Watch the liquid calories. Cocktails add up. MedlinePlus lists a piña colada at about 380 calories.
- Don't starve to "save up." You will overeat.
What about the scale when you get back?
Expect a jump. Travel, salt, carbs and drinks make you hold water. It comes off within a week or two of normal eating. Don't crash diet. Read fell off the fitness wagon for how to handle it.
How do you restart after a trip?
Do the seven-day restart: three easy sessions, daily walks and normal meals. Skip the punishment week. Your body will bounce back quickly. See how long to get back in shape.
What if you are traveling for work?
Pack bands or use the hotel gym, book hotels with a gym when you can, and plan 20-minute sessions. Walk between meetings. Eat protein at breakfast and order sensibly at dinner. Same rules, less beach.
The bottom line
Walk a lot, do a few short workouts, eat well most of the time and enjoy the rest. A holiday is a pause, not a failure. Start the restart plan when you are home.
Enjoy the holiday, FATBOY. Mostly.
This article is general information, not medical advice. If you have a health condition, check with your doctor before changing your routine.
- vacation
- staying fit