7 Ways to Keep Fit on Vacation When You're Away From the Gym

Vacations (or holidays for my UK gang) are a time to escape, explore &relax and it's important to say that taking a rest from exercise sometimes is ok - in fact, sometimes it's recommended to prevent plateaus, burnout and overtraining.

However, sometimes a week off comes right in the middle of a good flow and for those who value staying active, the thought of a break in their fitness routine can be daunting.

The good news? You don't need a fancy gym or equipment to keep fit while you're away. Whether you’re by the beach, in a bustling city, or somewhere remote, staying fit is entirely possible with a little creativity. I recently spent three weeks overseas in the DMV & LA and managed to stay active without relying on a traditional gym setup. Here’s how I did it, and how you can too—along with some helpful research to back it all up.

1. Bodyweight HIIT Workouts: No Gym, No Problem

One of the easiest and most effective ways to stay fit on vacation is through bodyweight HIIT (High-Intensity Interval Training) workouts. These workouts require zero equipment, can be done in small spaces, and are adaptable to any fitness level. All you need is a plan and a bit of motivation.

During my trip, I did HIIT workouts in various locations - outdoor parks as above, the beach, even my aunt's basement (glamorous). Bodyweight exercises like squats, lunges, burpees, and push-ups formed the backbone of my routine. The good thing is that you can tailor the intensity and duration to fit your day. I often aimed for a 20-minute session of high-intensity intervals, which was perfect for breaking a sweat before heading out to explore. Here's an example to get you started:

Research supports the effectiveness of HIIT for improving cardiovascular health, boosting metabolism, and burning fat more efficiently than traditional cardio workouts. According to a study published in The Journal of Sports Science & Medicine, HIIT can improve aerobic capacity and metabolic health even with shorter workout durations .

2. Outdoor Running: Explore While You Sweat

For those of you who love running, a vacation provides the perfect opportunity to explore your surroundings while getting in a good cardio session. During my three-week trip, I laced up (I literally bought) my running shoes and hit the streets in every city I visited. It’s not only a great way to keep fit but also a fantastic way to explore new places.

Running outdoors offers more than just fitness benefits. Running in natural settings can improve mental well-being, reduce stress, and even improve creativity. Plus, by sticking to a steady pace in Zone 2 (aerobic heart rate zone), you can maximize fat burning and build endurance. Zone 2 training involves maintaining a pace where you can comfortably hold a conversation—perfect for sightseeing as you run.

If you’re dealing with pain or discomfort while running, it’s essential to address mobility issues. A proper warm-up, along with choosing the right footwear, can prevent injuries. Obviously we post a lot of content on Instagram about these so check it out.

3. Calisthenics and Public Parks: The World is Your Gym

While I was fortunate enough to stumble upon the iconic Muscle Beach during my travels, it's obviously not the only place to go. Many parks, beaches, and public spaces are equipped with fitness stations that are perfect for calisthenics exercises. These simple, bodyweight-based exercises help improve strength, coordination, and flexibility. Whether you’re using monkey bars for pull-ups or benches for step-ups, there’s plenty you can do without a gym.

Calisthenics isn’t just about muscle gain; it’s also great for mobility, stability, and functional strength. These exercises activate multiple muscle groups, making them highly efficient. A study published in Frontiers in Physiology found that calisthenics-based workouts improved body composition and overall fitness levels. You've seen how ripped gymnasts are, calisthenics are the building blocks.

During one beach workout, I came across a heavy bag, so I decided to put in some. My coach would have been proud— I was barefoot and wearing sliders, but it was a fun and challenging workout. Whether you find fitness equipment or not, look for local spaces that allow you to get creative with your routine.

Tip: I captured some photos of my calisthenics workouts at various parks and beaches, so check them out for some workout inspiration!

4. Jump Rope: The Ultimate Portable Workout

If you’re looking for a simple yet effective way to work on cardio, coordination, and endurance, jumping rope is the perfect solution. It’s lightweight, portable, and you can do it virtually anywhere. I’ve posted about jump rope workouts before, and I packed one in my suitcase for a quick workout whenever I had free time.

Jumping rope has numerous fitness benefits, including improving cardiovascular endurance, building coordination, and strengthening your lower body. Research shows that jumping rope can also be as effective as running for improving fitness, but in a much shorter amount of time. It’s an ideal solution if you are short on time and space but still want to get a sweat in.

P.S., check the video below for jump rope techniques for both beginners and more advanced athletes. Check it out if you want to level up your jump rope game!

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5. Join the Local Fitness Community: Sweat Together, Stay Motivated

One of the unexpected highlights of my trip was discovering local fitness communities wherever I went. Whether it was a running club or a yoga group, I found that many cities have active fitness scenes that are easy to tap into. Health is universal, and joining a local fitness class or group is not only a great way to stay fit but also a fantastic opportunity to meet new people and experience the local culture.

During my trip, I found myself having dinner at a restaurant when a local run club passed by. While I wasn’t part of their group, it reminded me that there are fitness communities everywhere, and you’re likely to find something new and exciting if you’re open to it. Try something different, whether it’s a group run, a beach yoga session, or even a local fitness event.

Studies show that working out in groups can boost motivation, enhance adherence to fitness routines, and even increase enjoyment . Plus, being around like-minded people can inspire you to keep pushing, even on vacation.

Tip: If you’re nervous about joining a new group, I recommend looking up local fitness groups on social media or fitness apps before you travel. Many of these groups post schedules online, making it easy to find one that fits your interests and location.

Surprise #6. Hotel or Local Gyms: Keep Things Consistent

Listen, I know this post is about life without a gym. But you might get lucky, or you might really just not want to do options 1-5. If your vacation includes access to a gym, feel free take advantage of it! Hotel gyms may not have the same variety of equipment as your regular gym, but they usually offer the basics—free weights, cardio machines, and perhaps some cable machines. During my vacation, I found a few hotel gyms that allowed me to maintain some of my normal lifting routines.

If your goal is to keep things as close to normal as possible, hotel gyms are a great resource. You can follow your usual workout plan or modify it based on the available equipment. Either way, consistency is key so get to work.

7. Rest and Recovery: Listen to Your Body

Lastly, let me reiterate what I said to begin with. While it’s great to stay active, don’t forget that vacations are also a time for rest and recovery. If you’re feeling exhausted from travel, sightseeing, or just need a break, give yourself permission to rest. Adequate rest and recovery are essential for muscle repair, hormone regulation, and overall well-being. It’s okay to take a few days, even a week or two off at times to recharge and come back stronger.

Vacations can serve as a mental reset, too. While I stayed active throughout my trip, I also took time to unwind, enjoy the scenery, and reflect. The key is balance. If you don’t feel like working out every day, that’s fine! But if you do, don’t let the absence of a gym be an excuse. You can stay fit anywhere with a bit of creativity.

Final Thoughts: No Excuses

Staying fit on vacation doesn’t have to be complicated. With bodyweight exercises, outdoor running, jump rope sessions, and creative use of local parks or hotel gyms, you have endless opportunities to stay active. Even better, you’ll find that exercising in new environments adds excitement to your routine.

Whether you’re joining a local fitness group or sticking to solo workouts, the most important thing is to keep moving. Remember, health is universal, and vacations are an opportunity to explore new ways of staying fit, meeting new people, and experiencing new places.

(P.S., you can subscribe to our newsletter with more fitness, nutrition and recovery tips here)