Embrace the Summer Break: Why summer holidays don’t have to hinder fitness progress

Family of three at the beach

As summer rolls around, the urge to break free from routine and soak in the sun can be irresistible. Fitness outside the gym during summer can be both refreshing and beneficial for your overall well-being. Here’s why a summer holiday might be exactly what you need and how you can stay active with travel-friendly workouts.

The Benefits of a Summer Break

Taking a break from the gym on holiday can offer several significant benefits. A change of scenery by stepping away from your usual gym routine can allow you to return to the gym with renewed enthusiasm and energy. This can help you achieve your fitness goals more effectively and ultimately enjoy the process more.

Physically, a break provides additional recovery time for your muscles and joints, preventing overtraining and fatigue. Like a “deload” week, this can enhance your performance and prevent injuries in the long run. Summer also opens up opportunities for new experiences like biking, hiking, swimming, and exploring new places, which can be as beneficial as structured workouts, offering a full-body experience while keeping fitness fun and exciting.

Summer vacations provide the perfect chance to reconnect with family and friends, and engaging in physical activities together can strengthen bonds and promote a healthy, active lifestyle for your whole family.

Travel Workouts for Summer Vacations

Even while on break, staying active doesn’t have to be a challenge. Here are five travel-friendly workouts that require minimal equipment and can be done anywhere.

1. Bodyweight Circuit

This circuit can be performed in your hotel room, at the beach, or in a park. Complete 3 rounds of the following exercises with minimal rest between each exercise:

  • 20 Jumping Jacks
  • 15 Push-Ups
  • 20 Walking Lunges (10 each leg)
  • 15 Tricep Dips (using a bench or chair)
  • 20 Air Squats

2. Resistance Band Routine

Resistance bands are light and easy to pack, making them perfect for travel. Perform 3 sets of each exercise:

  • 12-15 Banded Squats
  • 12-15 Banded Rows (loop the band around a sturdy object)
  • 12-15 Banded Chest Presses
  • 12-15 Banded Bicep Curls
  • 12-15 Banded Tricep Extensions

3. Beach Workout

If you’re at the beach, take advantage of the sand for an extra challenge. Complete 3 rounds of the following:

  • 30-Second Sprint
  • 15 Burpees
  • 20 Overhead Presses-using a heavy bag or any other weighted object
  • 20 Lateral Lunges (10 each leg)
  • 30-Second Plank

4. Park Bench Workout

Find a sturdy bench and perform 3 rounds of:

  • 15 Step-Ups (each leg)
  • 15 Incline Push-Ups
  • 15 Box Jumps (or step-ups if jumps aren’t suitable
  • 15 Bench Dips

5. Hotel Room HIIT

A quick high-intensity interval training (HIIT) session that can be done in your hotel room:

  • 30 seconds of High Knees
  • 30 seconds of Rest
  • 30 seconds of Mountain Climbers
  • 30 seconds of Rest
  • 30 seconds of Squat Jumps (or air squats)
  • 30 seconds of Rest
  • 30 seconds of Plank
  • 30 seconds of Rest

Repeat this circuit 3-4 times for a quick and effective workout.

Rest Without Compromise

Taking a break from the gym during summer can rejuvenate your mind and body, providing a much-needed reset without compromising your progress. By incorporating these travel-friendly workouts into your vacation, you can maintain your fitness levels and return to the gym feeling refreshed and ready to tackle new challenges. Embrace the summer, stay active, and enjoy a balance of rest and movement. Happy traveling and see you at the gym soon! If you’re new to a gym and want to get started after a summer break, click here for more info.