How to Stay Fit While on Holiday (Without Spending Hours in the Gym)

How to Stay Fit While on Holiday (Without Spending Hours in the Gym)

Summer holidays are a time to relax, recharge and enjoy yourself – not to stress about missing workouts.

The good news? You don't need to train every day or spend hours in a gym to stay on track. A little movement goes a long way.

Whether you're exploring a new city, hiking, swimming, paddleboarding or simply taking a morning walk before breakfast, staying active can help you feel more energised throughout your holiday.

If you want to do a quick workout, 20–30 minutes is often enough. Bodyweight exercises like squats, press-ups, lunges, burpees and planks can be done almost anywhere – your hotel room, the beach or even by the pool.

Our top holiday tips:

  • 🚶 Walk whenever you can instead of taking taxis.

  • 🏊 Swim if you have access to a pool or the sea.

  • 💪 Try one or two short bodyweight workouts each week.

  • 💧 Stay hydrated, especially in hot weather.

  • 🍦 Enjoy the local food – balance is better than perfection.

Remember, fitness is built over months and years, not lost during one holiday.

Enjoy your break, make great memories, and we'll be ready to help you get back into your routine when you return.

Train for Health. Enjoy Life. 💙

☀️ 3 Simple Holiday Workouts (No Equipment Needed)

Workout 1 – 10 Minute EMOM

Perfect before breakfast

Every minute on the minute (EMOM) for 10 minutes:

  • 10 Air Squats

  • 8 Press-ups (or on knees)

  • 10 Sit-ups

Complete the work, then rest for the remainder of the minute before starting again.

Workout 2 – 20 Minute AMRAP

Great by the pool or on the beach

Complete as many rounds as possible in 20 minutes:

  • 10 Walking Lunges (each leg)

  • 15 Air Squats

  • 10 Press-ups

  • 20 Mountain Climbers (10 each side)

  • 30-second Plank

Move at a steady pace and enjoy it!

Workout 3 – Hotel Room Chipper

Complete for time

  • 50 Air Squats

  • 40 Sit-ups

  • 30 Walking Lunges

  • 20 Burpees

  • 10 Press-ups

Scale the reps if needed. The aim is simply to get moving—not to set a personal best.

Remember...

One or two short workouts during your holiday are more than enough to maintain your fitness. More importantly, enjoy the extra walking, swimming, exploring and making memories with family and friends.

Don't stress about being perfect. The best fitness routine is one you can return to after your holiday.

We'll be ready to welcome you back at CHALKBOX when you return! 💙

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