5 20-Minute Workouts to Stay in Shape on Vacation

Staying in shape while on vacation can be a challenge, especially with so many temptations and the disruption to your daily routine. However, with just 20 minutes a day, you can continue to look after your body and health while making the most of your downtime. Here are five quick and effective workouts to help you stay in shape while on vacation.

1. Intense Cardio Training

This workout is perfect for getting your heart rate up and burning calories quickly.

Circuit:

• Warm-up: Jumping Knee Raises (2 minutes)
• Burpees (1 minute)
• Jumping Jacks (1 minute)
• Side jumps (1 minute)
• Running in place with knee raises (1 minute)
• Repeat the circuit 3 times, with 1 minute of rest between each repetition.

2. Total Body Strength Training

This workout aims to strengthen muscles throughout the body using only body weight.

Circuit:

• Squats (2 minutes)
• Push-ups (1 minute)
• Plank with shoulder tap (1 minute)
• Alternating lunges (1 minute)
• Bicycle Crunches (1 minute)
• Repeat the circuit 3 times, with 1 minute of rest between each repetition.

3. High Intensity Interval Training (HIIT)

HIIT training is ideal for those who want to maximize benefits in a short space of time.

Circuit:

• Squat Jumps (1 minute)
• Running with high knees (1 minute)
• Explosive push-ups (1 minute)
• Mountain climbers (1 minute)
• Burpees (1 minute)
• Repeat the circuit 4 times, with 30 seconds of rest between each repetition.

4. Yoga Workout for Relaxation and Flexibility

This workout is great for stretching your muscles and relaxing your mind.

Sequence:

• Sun Salutation (5 minutes)
• Downward Facing Dog (1 minute)
• Child's pose (2 minutes)
• Warrior Pose (1 minute each side)
• Tree pose (1 minute each side)
• Repeat the sequence 2 times, ending with 3 minutes of meditation.

5. Weight Training

If you have access to weights while on vacation, this workout will help maintain muscle strength.

Circuit:

• Weighted squats (2 minutes)
• Shoulder Press (1 minute)
• Weighted push-ups (1 minute)
• Dumbbell Row (1 minute)
• Abdominal crunches with weights (1 minute)
• Repeat the circuit 3 times, with 1 minute of rest between each repetition.

Tips for Staying Motivated

• Set Realistic Goals: Set achievable goals for each workout and reward yourself for achieving them.
• Vary Your Workouts: Alternating between different types of exercises helps maintain interest and motivation.
• Involve the Family: Invite family or friends to train with you. Group training can be more fun and motivating.
• Use Fitness Apps: There are several apps that offer guided workouts and help you track your progress.
• Don’t Beat Yourself Up: If you miss a day of training, don’t worry. Focus on getting back into your routine the next day.

With these quick and practical workouts, you can enjoy your vacation without compromising your health and fitness. Make the most of your time and have fun taking care of your body!