Working out while on vacation.
It’s one of those things that sounds good ahead of time, but once you are actually in the moment, is easily brushed aside. I can’t tell you the number of times I’ve been on vacation with full intentions of going on early morning runs, and hitting up the hotel gym every night. I’ve overpacked suitcases with exercise clothes, only to return home and place them right back into the drawers they came from…untouched and unused.
The majority of the exercise I get on vacation is through fun, authentic activities like hiking, biking, and swimming. These workouts are no brainers because they are things I love to do and help me experience whatever place I am in.
But sometimes that’s not enough.
Why Workout While on Vacation?
Maybe you are training for an event. Maybe you don’t want to lose the momentum and gains you’ve been making. Or maybe starting your day with a sweat session is a routine you want to stick with.
Whether you travel long term, take a few vacations a year, or are a weekend trip warrior – there is always time for a quick workout.
Think about this when you want to brush a workout aside:
A 30 minute workout is just 2% of your entire day.
15 minutes of resistance training a day will help boost your metabolism, burn more calories throughout the day, sleep better, and get stronger [source]
Doing just one travel WOD while on vacation is way more effective than doing absolutely nothing. Right?
What is a Travel WOD?
First things first, if you are not a Crossfitter, you probably have no clue what WOD means.
WOD = Workout Of the Day
Do not let this term scare you away! These workouts are for Crossfitters, runners, walkers, bikers, HIIT-ers, fitness class lovers…basically anyone!
All of these travel WODs are fast and effective. You don’t need to waste time looking for a gym, as they can be done just about anywhere. Go for a workout in the nearest park, your hotel room, a beach, the top of a mountain…wherever!
I call these Triple EEE Travel WODs – they’re engaging, enjoyable and effective.
They are also my favorite traveling WODs – ones that have proven effective for me when I travel (and when I’m home).
These workouts will take no more than 30 minutes, require none (or minimal equipment) and have ways to make it easier or more challenging.
*I’ve also included my best scores for some of these WODs, so you are able to compare yourself to someone.
**If you don’t know what the move is, there is a glossary in the freebie for all of the movements. I also suggest using YouTube to watch videos for some of these moves if you are unsure.
Don’t forget to do a dynamic warm up before exercising. And of course, listen to your body – if something is too difficult or causes pain (other than the good ‘I’m working hard’ pain) please stop.
My typical warm up:
- Foam rolling/Lacrosse Ball Isolation Work for 5 minutes
- 2-3 minutes of jump rope or 2-3 minute run
- 10 walking lunges
- 10 sit ups
- 10 Push-ups
- 10 Dips
- 10 Squats
- 10 Supermans
Check out Mobility WOD for some ideas on Isolation Work and stretching
*It is very important to note that I am not a trainer (though I am in the process of becoming one – woo!). These are workouts that I have been taught how to do by coaches and am just passing along information that works for me.
Travel WODs with No Equipment (Bodyweight Workouts)
1.Death by Burpee
Every minute on the minute (EMOM) Perform one burpee the 1st minute, two burpees the 2nd minute, three burpees the 3rd minute and so on until you can’t go any longer. Once you can not complete the designated number of burpees for the minute, your workout is over.
Make it Easier → Do it every other minute
Make it Harder → Jump over something after each burpee. For example, complete a burpee then jump on and over a park bench.
Compare Yourself → I got through 15 minutes
2. Handstand Holds & Squats
For time complete 8 rounds of…
30 second handstand hold (against a wall)
10 air squats
Make it Easier→ Cut down the handstand hold time (say 15-20 seconds)
Make it Harder → Increase the number of rounds
3. The 7’s
Perform 7 Rounds of…
Make it Easier → Make it 5 rounds of 5 reps for each movement
Make it Harder → Make it 10 rounds of 10 reps
Travel WODs with Jump Ropes
I personally believe that all you need is your body to get a good workout in. But if I had to pick one piece of equipment to bring with me, it would be a jump rope.
1.For Time: Jump Rope, Air Squat & Burpees
75 Double Unders (or 225 single jumps)
50 Air Squats
50 Air Squats
75 Double Unders (or 225 Single Jumps)
Make it Easier → Cut it down to 25 air squats and 15 burpees
Make it Harder → Swap burpees and air squats (50 burpees then 25 air squats then 50 burpees)
Complete 50 Double Unders, then 50 Sit-ups, then 40 double unders and 40 sit-ups
*If you can’t do double unders triple the score for single jumps
Make it Easier → Do 30-20-10
Make it Harder → Add 10 burpees in between each round (so 50 DU’s + 50 SU’s +10 burpees)
Compare Yourself → I got 11:09
3. Burpees and Jump Rope EMOM
Every minute on the minute complete…
30 Double unders
Make it Easier → Do Every other minute
Make it Harder → Do it for 20 minutes
Travel WODs that Include Running
When it comes to running, I use my fitbit or GPS on my phone to map out a particular distance. If I need a shorter amount of distance (under 400 meters) I know it takes me about 2 minutes to jog 400 meters, so I’ll measure it that way.
1. Sit-Ups and Sprints
For time complete…
100 meter sprint in between sets.
For example: Do 10 sit-ups then sprint 100 meters, then do 9 sit-ups and sprint 100 meters
Make it Easier → Make it a 50 meter sprint
Make it Harder → Start from 20 sit-ups and do 20-19-18-17-16…
2. Run and Lunge
Run 1 mile. Every minute stop running and complete 30 walking lunges.
Make it Easier→ Do 15 walking lunges
Make it Harder → Run 2 or 3 miles
3. 30 Minutes of Work(AMRAP): Run, Jump, Push & Squat
Set the timer for 30 minutes and complete…
Run 400 meters
20 Box Jumps (I use park benches or stairs)
Make it Easier → Do it for 20 minutes; push ups from knees
Make it Harder → Do it for 40 minutes
Compare Yourself → I got 5 completed rounds + 400 meter run, 10 push-ups, 20 box jumps & 16 squats)
Travel WODs for a Park or Playground
These traveling WODs are perfect to do in a park or near a playground. These WODs include things like box jumps (do it on a bench), and pull ups (monkey bars). They also incorporate swings, monkey bars, trees, slides and kids (only if you have ‘em!) These are great if you are traveling with kids and want to get a workout in while the kids are playing!
1.20 Minute AMRAP: Dips, Jumps & Lunges
Get as many rounds as possible in 20 minutes of…
10 Bench Dips
10 Box Jumps
10 Walking Lunges
Make it Easier → Cut down the time
Make it Harder → Increase the reps for each movement
2. Playground Run Around
This one is probably best done on an empty playground.
25 Minute AMRAP
5 slide runs (Run up a slide, and slide down it)
5 swing jump throughs
5 Monkey Bar down and backs
5 Bench Jumps
1 Basketball Court Sprint down and back (or about 100 feet)
Make it Easier → Cut out one or two exercises
Make it Harder→ Increase the number of reps or the amount of time
3. Bench Workout
15 minute AMRAP
Find a bench or surface 1-2 feet off the ground and complete…
12 Bench Push-ups (hands on the bench, body on an incline)
12 Bench Pistols (6 per leg)
12 Bench Lunges (6 per leg) – Put your back foot on the bench and lunge
12 Bench Jumps
Make it Easier → Do bench step ups
Make it Harder → Increase the time
Sometimes working out with another person is the push you need to get some exercise. You can do any of these traveling WODs with another person, but these next few are meant specifically for two people.
1.Partner WOD for Time
*Break up the movements however you want to get through them
60 Box Jumps
40 Second Handstand hold
200 Double Unders
800 meter Run
2. Little Chipper
*Split the work between the two of you.
Run 1 mile (both partners do this)
40 Lunges per leg (if you have a weight of some kind, hold it)
50 Air Squats
3. Run – Squat – Sit-up – Burpee
25 Minute AMRAP
Partner 1: Run 400 meters (or 2 minutes)
Partner 2: 10 Air Squats, 10 Sit-ups, 10 burpees
*While partner 1 runs, partner 2 completes the movements. When partner 1 is finished running, they take over the movements and partner 2 runs. Continue this cycle until 25 minutes finishes.