How to Train Whilst You’re on Holiday

By Matt Nelson on 20 March 2015

We spend months and months at the gym training hard and eating clean in order to get that ideal ‘bikini’ or ‘beach’ body we all crave.

So why is it that I am always reading that people completely stop their training and start eating every bad and naughty treat they set their eyes on as soon as the plane touches down at their holiday resort!

How to Train Whilst Youre on Holiday - Fitness Fan Blog

Yes I know you’re on holiday and you want to let your hair down, relax and enjoy some much needed chilled time out from your daily grind; however seriously what was the point in grafting so much for months and months in order to just have that ‘one’ day (or one picture) of looking and feeling beach ready? A lot of you out there will be thinking well that doesn’t sound like me, I wouldn’t let myself go that much because you care too much about your lifestyle and at the end of the day eating clean and training hard is what we love! Therefore, whilst you’re on holiday there are definitely certain things that you can adapt and achieve to keep that energetic, health kicking spirit that you’re used to – along with that lean, toned beach body! Here’s a few options to keep your body guessing and your mind happy …

Train Outside –

Now I’m guessing most of you out there fly this time of year to a hot and sunny destination as after all us Brits do grave the much loved heat out there! There are certain things to remember when training in hot countries:

Keep hydrated (To the MAX!) – Your body will be naturally sweating out more fluids due to the high temperatures therefore when adding exercise to the mix, keeping your body hydrated is a big importance!

Try to workout before 9am – Waking up early on holiday may seem nonnegotiable however if you train before the outside temperature heats up, you’ll have more energy for your workout, start your day right and hey when you get tired you can nap during the day as you’re on holiday!

Keep your workout to less than 30 minutes – Get your workout done and dusted within 30 minutes by trying out high intensity interval training (HIIT) to kick start your metabolism and thus making sure your body doesn’t overheat from over training.

Find a steep hill to train on – Sprinting up hills can be an amazing workout for both your anaerobic and aerobic  capacities as well working your glutes hard! Keep the rest in between sprints to a minimum – depending on fitness levels, between 20seconds to 1 minute. Not only can you sprint up hills but if you have access to road bikes/mountain bikes you can also bike sprint in a similar way!

Find a local gym –

How to Train Whilst Youre on Holiday - Fitness Fan Blog

You’ll be pleasantly surprised by the amount of holiday makers that use a local or hotel gym whilst away. However don’t stick to your normal gym routine, as after all you are holiday and there are amazing sites to go out and see, therefore get it and get out in no longer than an hour! Change and mixing up your routine will not only give you great new benefits that your body is screaming out for, but short and high intense workouts are scientifically proven to increase your metabolic rate, improve your aerobic and anaerobic capacities and increase total fat loss, when compared to long, drawn out and low intense workouts.

 Adapt to suit your environment –

Walk to new and exciting places within your holiday destination, not only is walking a brilliant low intensity workout, good exercise for your legs and glutes and perfect for individuals who may be suffering from a recent injury, but you’ll also explore the place you’re holidaying in and may even come across some interesting historical sites, new bars and restaurants or even your own personal, secluded beach!

How to Train Whilst Youre on Holiday - Fitness Fan Blog

If you’re within a beach destination then you’re looking at the largest fitness playground right in front of you! Sand sprints, sand squat jumps, anything on the sand will work your muscles to their absolute limits and is excellent at testing your calf muscles! Not only does the sand or even a stony beach aid our training, but you have the largest swimming pool at your presence! The sea has its own resistance against your body when swimming with or against the current, therefore test yourself and try short but speedy spurts as well as isolated swims by concentrating on your upper body  with restricting your leg movements and vice versa.

Train body weight exercises anywhere –

How to Train Whilst Youre on Holiday - Fitness Fan Blog

Even just a quick blast of 5-10 minutes of body weighted exercises upon waking up or before going to bed can make a huge difference when on holiday. Try supersets and Tabata type training regimes with body weighted exercises similar to the following:

Press-ups (Incline/decline/spiderman), Tricep Dips (Incline/decline), squats, squat jumps, lunges, reverse lunges, tuck jumps, burpees, etc…