Don’t lose ground: quick, easy vacation workouts


Don't Lose Ground: Quick, Easy Vacation Workouts You’ve spent months working on that beach body, but chances are when you actually make it to the beach you’re going to ditch the long hours on the treadmill in favour of lying on your back sipping drinks with a salted rim. That’s what vacations are all about!

Our Fitness Coach Connects team has collected some short workouts that draw on the principles of high-intensity interval training (HIIT) so you don’t lose ground during your well-deserved vacation.

Skip the Elevator

Waiting for the elevator is time you’re not going to get back and it’s time you could be using to burn a few extra calories. Walking up those stairs will burn roughly 200 calories every 30 minutes, but you could also step it up another notch and perform a series of sprints. Repeat a fast and slow pattern every flight by running up one flight and then walking up the next. Even if your hotel room is on the 2nd or 3rd floor, doing this sprint/walk pattern can really boost your mood and maintain your toned body.

Swim with the Fishes

If you’re planning to stay near a tranquil beach, get to know the aquatic inhabitants living right outside your hotel by renting snorkel gear. Pick an open area and swim as fast as you can for about 30 seconds. Then slow down and float or tread water for another 30 seconds. Cycle between the two speeds six times and that is an intense workout that won’t even leave you sweaty. Who knew a wildlife sightseeing adventure could disguise a high-intensity workout!

Cruise Around Town

Lots of destinations have bike rentals available and that bike can take you to places that you might not get to see from the comforts of a bus or taxi. Lots of destinations have cycle tour maps available online and at local tourist kiosks. If you’re staying long enough, it might even be worth buying a bike that you can sell or donate to a needy child when you leave.

HIIT in the Park

If your vacation involves any amount of driving, use the rest areas as your own personal running track. No need to log a few miles; a short high-intensity series of sprints, a compact version of HIIT will do just fine. Run from one side of the rest stop to the other or time yourself so you’re running for at least 30 seconds at a time. Recover by walking or jogging for another 30 seconds. Repeat this pattern six to eight times and your legs will thank you for the workout.

The Hotel Room Workout

When all else fails, a simple hotel room routine will satisfy your need to break a sweat. Swap between high knees, burpees, planks and side planks, or any other simple exercises you enjoy, for 30 seconds each. Repeat this pattern three to four times incorporating rests in between each interval. If you’re bringing along a smartphone, put on some rockin’ tunes to make the time go by faster!

*As with any new fitness program, please consult with your medical health-care provider before you begin.

For more information on Shepell’s fitness support options and to see if you qualify for Fitness Coach Connects, call 1 866 833-7690 or visit

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