Updated: Jan 21
I don’t really travel a lot, but when I do, I always worry about my workouts. I mean – my first thought is: I worked soo hard to get to the level I’m at and know it's gonna be a one big cheat week or something. At the same time, it’s ridiculous: who doesn’t love traveling?! New impressions, new environment, new everything! Surely there must be a way to combine leisure and activeness.
Workouts During Vacation
Luckily, there are plenty of options for vacation workouts that don't include a gym. First of all, I have used fitness apps like Sworkit which offers different routines, all great for a vacation bodyweight workout in a hotel room. Just a heads up though - your first 3 routines with Sworkit will be for free so this is a great alternative for workouts during vacation.
Second of all, there are cool alternatives like travel hoops which you can take every time you travel. It's definitely a super fun way of working out while on vacation. Besides, they also offer DVD classes so you'll definitely sweat but this time in a fun way.
Walking as part of Your Exercise While On Vacation
Your greatest exercise on vacation is and always will be walking. I myself can walk 9 miles a day throughout the entire vacation. My legs for sure feel it but it's all worth it. You can’t even imagine how many things you can discover if you chose to encounter the world through walking.
And for those lovely ladies who might be looking to burn calories, you probably have heard about fat storage? Ding, Ding, Ding – this is exactly what low-intensity steady-state cardio does (some people might know it as LISS but this is more of moderate-intensity for 45 minutes to 1 hour).
I have used fitness apps like Sworkit which offers different routines, all great for a vacation bodyweight workout in a hotel room.
This time you do it all day through which makes it doubly effective and perfect as your exercise on vacation. Not only will you give your body a rest from your usual routines, but you will also burn more calories.
The secret here is that your body does not need a quick burst of energy when you walk (this is only needed when you do HIIT or intensive resistance workouts that last around 90 seconds) - know as the anaerobic energy system.
After 15 minutes in, your body runs out of glucose that is used for energy (which basically is carbs/sugar stored in your muscle and liver). When you do more than 15 minutes of movement, your body slowly switches over to the aerobic energy system that uses carbs AND fats for fuel that is carried out in the presence of oxygen. This, in turn, produces energy in great amounts.
Not only will you give your body a rest from your usual routines, but you will also burn more calories.
Therefore, by walking long distances, you are actually targeting those fat reserves so that you would have the energy to overcome the long distances (that is why hiking is just superb).
Benefits of Walking
According to Women's Health Mag, alongside fat burning, walking will also contribute to your overall health and well-being. Your heart is working at a steady phase benefiting your endurance, releasing endorphins and decreasing your stress levels. It's also a great immunity booster and digestion facilitator (read more about digestion & metabolism boosters here).
Studies show that 10k walks are just as effective as a gym session. Only in walking, you don't get sore muscles or long recovery times. Doesn't that sound like the best vacation workout routine?
By walking long distances, you are actually targeting those fat reserves so that you would have the energy to overcome the long distances.
So lovely people, I encourage you to replace tubes and buses with continuous rambles around the city parks and districts. You won’t regret it so as your body. Move your joints and relieve your back pain. There's nothing better than a joyful walk around a new city - it will change your mood and calm your mind.
You even can forget about your workout that day because you have replaced it with the energy walk! And don't worry about breaking your positive routine - if you have a positive fitness mentality then the movement is who you are, not something that should dictate your being (read my post on how to incorporate walking into your daily lives here).
Best Workout After a Vacation
Here it's important to note that your workouts after vacation must be mindful. If before the vacation you lifted weights for 10 days straight then do not pick up where you left off. Instead, start slow and gradually. The best practice is a quick body-weight routine using light weights.
Not only you'll give your body time to adjust, but you'll also skip the muscle soreness the next day. The traditional exercises like push-ups and squats are the way to go here. I usually go with a 15 minute HIIT session where I use my bodyweight only and combine jumping with exercises for my core and glutes.
I hope you're not beating yourself up if you skip your vacation workout routine. Also, if you know anyone who always sits by the pool and doesn't go out much when traveling then inspire them by sharing this post!