3 Simple Ways to Mix Up Your Vacation Workouts

If holiday travel is on your agenda this year, we are excited to share three simple and effective ways to stay active AND keep your gains.

Yes, I know, easier said than done. Travel is probably one of the most challenging times to stay committed to your fitness routine. Should I sleep in or workout? There’s not enough time. What if I miss out on something? Maybe I should just take some time off. These—and many more—thoughts can put a negative spin on vacation workouts.

Instead, how can we balance our holiday activities without derailing the life-changing progress we’ve made so far? With a little moderation and planning, you can both travel and enjoy a good sweat. Here are Thrive’s three simple ways to mix up your vacation workouts:

1. Short on time or space? No problem.

Need a little more shuteye? Are your kids early risers? Are your quarters tight? Is it cold outside? If you answered yes to any of these questions, then this workout’s for you!

The only three things you’ll need for this AMRAP workout are: (1) 20 minutes; (2) the area of a yoga mat; and (3) you!

Simply follow the below circuit (or circuit of your choice) and set the timer for 20 minutes. Your mission is to complete As Many Rounds As Possible (AMRAP) before the buzzer goes off. I’ve found that using 4 minutes per exercise is a solid amount of time. So if you have 5 exercises in your circuit, then 5 exercises X 4 minutes = 20 minutes time.

AMRAP workouts are extremely useful if you want to learn how to pace yourself and at the same time improve your endurance and stamina. So, if you are ready for a sweaty challenge, prepare your timer and get going:

20 Minute AMRAP 5 Plank Walkouts (or Inchworms) 10 Push-Ups 30 Plank Shoulder Taps 30 Mountain Climbers 40 Single Unders (with or without jump rope)

2. All in? Let’s do it!

Typically I select one day during my vacation to hit it hard. This means setting aside at least 60 minutes to tackle a combo strength/cardio workout. Whether I use a hotel’s exercise facility, the area of a yoga mat, or the great outdoors all depends on what’s available.

This total-body workout targets resistance training first, then cardio. Making traditional strength training your bread and butter and ending with cardio burns fat and sheds those unwanted holiday pounds.

Recently, I had access to a hotel’s exercise room and completed the following prescribed total-body workout. Go ahead, give it a try:

60 Minute Total-Body Workout

Strength Set #1 12-15 DB Chest Press 10-20 Tricep Push-Up 10 Burn-Out Wide Push-Ups 12-15 Pull-Ups (sub. band-assisted pull-ups or lat pull-downs) x 2

Strength Set #2 20 Reverse Lunges with Med Ball or DB Rotational Twist 20 Jump Lunges 20 DB Reverse Crunches x 2

Strength Set #3 15-20 Inchworms 10 Lateral Lunge Right with Single-Arm DB Row Right 10 Lateral Lunge Left with Single-Arm DB Row Left 12-15 DB Tricep Extensions, each arm x 2

Cardio Close with 5-10 minutes of post-workout anaerobic conditioning. Consider 30-second sprints on the bike or treadmill followed by a minute of rest. Repeat three times and you’re done. (Remember, resting twice as long allows you to get a true interval and makes recovery a positive work period. The extended rest allows you to push past your anaerobic conditioning point for a more complete recovery, allowing you to go harder for the next set.)

3. Ready to burn? Bodyweight required.

No lie: these High Intensity Interval Training (HIIT) workouts burn more calories than a 3-mile run. Research shows that you can burn around 115 calories for each mile run. Yet many of us suffer from injuries or other health concerns that make it difficult to run, which is why these HIIT workouts are a great way to actually burn more calories than that 3-mile run.

These routines actually shock your system—in a good way—with small bursts of energy that force your metabolism to move even faster. Next time you’re looking for a quick burn, surprise your body by mixing up these different moves:

The 60-45-30 Workout 60 seconds Burpees 10 seconds rest 45 seconds Jump Lunges with Arm Swings 10 seconds rest 30 seconds Mountain Climbers 10 seconds rest x 3

Or Try This Variation 60 seconds Burpees with Tricep Push-Up 10 seconds rest 45 seconds Skaters 10 seconds rest 30 seconds Plank Jacks 10 seconds rest x 3

Whether at home or abroad, commit to trying one of these workouts over the holidays. The holidays are also a great time to opt outside and hike, cross-country ski, ice skate, walk around a big, beautiful city…the sky’s the limit. Nothing like a change of pace to really recharge.

Until next year!

Amy, Brenna, Lori, Liz, Melissa & Samantha