Vacations are made for relaxing and feeling tranquill. During this time don’t give up on your workout regimen. Just by getting your heart rate up for as little as 30 minutes can be beneficial to your fitness journey. Whether it be something that keeps your mind in that relaxed state or raising your heart rate through cardiovascular and body weight exercises. Keep reading to discover 5 mini workouts you can do while on vacation to keep you on track.
Yoga
Yoga during vacation can be a great way to stay in that relaxed mindset. Do all of these exercises for 5-10 rounds focusing on breathing and releasing tension.
➡️ Sun Salutations: A dynamic sequence that engages your whole body and promotes flexibility and circulation.
➡️ Seated Forward Bend: Sit with your legs in front of you and reach to your feet. Focus on your breathing and hold for 30 seconds.
➡️ Warrior II: Start in a wide stance, turn one foot out and bend your right knee. Extend your arms parallel to the ground, with your gaze over your right fingertips and hold for 30 seconds.
➡️ Tree Pose: Standing tall, shift your weight onto one foot, placing the other foot on your opposite inner thigh. Balance for 30 seconds to a minute.
➡️ Child’s Pose: Kneel on the floor, sit back on your heels and reach your arms forward. Let go of the tension and let your chest and head gently fall to the ground.
Bodyweight Circuit
This circuit is a good mix of cardio and strength. Do 3-4 rounds and Perform for 45 seconds each with a 15 second rest. This should take a total of 15-20 minutes.
➡️ Jumping Jacks: Get your heart rate up
➡️ Bodyweight Squats: work out legs and glutes
➡️ Push ups: Workout your chest, shoulders, and triceps
➡️ Bicycle Crunches: Engage your center core and obliques
➡️ Mountain Climbers: Targets your core through cardio
Pilates
Pilates focuses on developing strength, balance, body awareness, and flexibility. Be sure to slow down these movements and focus on your breathing and the muscles being used. Perform each exercise for 30 seconds to a minute and repeat 6-8 times.
➡️ Roll-Up: Lie flat on your back, use your core to slowly roll up to your toes, roll slowly back down onto your mat
➡️ Bridging: Lie flat on your back with knees bent and feet flat on the floor. Slowly lift your hips off the floor, then lower your hips back down.
➡️ Spine Twist: Sit with legs out in front of you. Twist your torso to the right and bring your left hand to your right knee, putting your left hand behind you.
➡️ Pendulum: Lie faceup with your arms extended on both sides. Lift your legs off the ground and bend your knees over your hips. Let both your knees fall to both sides keeping your lower back on the floor.
Hiking or Cardio Intervals
This one may seem very simple but can be very effective. Hiking is a great way to explore the area you’re vacationing while simultaneously building your endurance. Start your hike with a walk for 5-10 minutes. When you identify a section you can increase your intensity, such as a flat stretch. Start with intervals of jogging and walking then as the hike goes on increase your intensity to a run/sprint with a walk. Do intervals of 30 seconds to a minute in the intense phase with 1-2 minutes of active recovery.
Swimming
Swimming can be very effective for your whole body. Start by doing 2 minutes of freestyle. After, do an all out sprint for 1 minute followed by a 1 minute rest . Repeat 5 times. If you have access to a kickboard do 2 minutes of controlled flutter kicks holding onto the kickboard with both hands. Take a one minute rest then start a 2 minute breaststroke kick rest again and perform a 2 minute freestyle with kickboard. Repeat 5 times.
Vacations can still be relaxing and stress free with the incorporation of these 5 workouts. By making time to include at least one of these activities in your day you’ll be able to feel happy and rejuvenated all vacation long.