When the sun comes out, temperatures rise, and vacation is on everyone’s mind, there’s just one thing left to do: Figure out how to stay in shape on vacation so you don’t lose a single second of hard-earned progress made in the gym. Staying on track with your workouts and nutrition while you’re on vacation doesn’t need to hold you back from enjoying your trip (but taking time off from working out won’t erase your progress). Paying attention to how you’re fueling while you’re on the road can help you get the most out of your time away, as can getting restful sleep and staying on track with your workouts.
In this article, we’ll provide tips for eating healthy on vacation, setting yourself up for quality sleep, as well as expert tips on maintaining your workout routine. (Bodyweight workout included — no excuses!)
We’ll cover exactly how to stay in shape on vacation, and:
- How to maintain muscle on vacation by eating well
- Why adequate sleep is a key part of learning how to stay fit on vacation
- How to stay active with challenging workouts while traveling
- Our recommended tools, resources, and fitness trips for travelers
Step 1 for how to stay in shape on vacation — Maintain smart eating habits
Vacation tends to present an opportunity to dive into the culture, scenery, and cuisine. To make sticking to your nutrition plan simple, straightforward, and realistic while enjoying these new experiences, use this expert advice from AF Nutrition Coach and Registered Dietician Sinan Ozyemisci.
- Find a balance in indulgences. Chances are you don't want to miss out on the local cuisine, so go ahead and enjoy it. Don't skimp out on the good food during your whole vacation; instead, look at the whole day ahead of you and be mindful about what you’ll eat for breakfast, lunch, dinner, and snacks. If dinner is what's going to be your enjoyment session, just be sure to balance it out with healthy counterparts beforehand.
- Plan to keep nutritional snacks on hand ahead of time. Call your hotel in advance and see if your room has a fridge and if they take deliveries at the front desk. Check out your favorite grocery shopping app and make arrangements to get healthy essentials like Greek yogurt, protein bars, premade protein shakes, and fresh fruit delivered directly to your hotel room so you can save yourself a trip (and enjoy extra time for yourself — or a workout!). Bonus: Get inspired with easy-to-make, good-for-you recipes.
- Keep a water bottle in your bag or backpack. Between air travel, public transportation, ride-sharing, and even road trips, travel dehydration is common. This can feel like hunger, and bringing a water bottle with you can help prevent it. Even if you must empty it going through TSA, you can refill it afterward and stay on top of your hydration for the remainder of your trip.
Step 2 — Make a full night’s sleep a non-negotiable
While vacation might include late nights making memories, or even late evening and early morning flights, try to stay as close to your typical sleep routine as you can when possible. Here are three things you can do for better sleep on vacation:
- Limit exposure to blue light for 60-90 minutes before you plan to fall asleep. Blue light can disrupt your body’s sleep rhythm by increasing attention, so consider alternatives to being on electronics such as your phone or watching TV. There's research that supports reading before bed to improve sleep quality, so if you typically are on your phone or watch TV in the evening, consider packing that book you've been wanting to read so you'll have something to swap out in your evening routine.
- Pack a variety of options for pajamas in case your hotel room is too cold or too warm. Travel tends to involve a temperature change, and that includes your hotel room. Try to adjust the temperature in your room if you’re able to so that you have a comfortable range before you go to bed, and don’t be shy about asking the front desk for help if needed.
- If you tend to rely on white noise to help you sleep, find a similar option you can use while away from home. If you like to sleep with a fan on for the noise, consider researching white noise apps or devices that you can keep handy for when it’s time to catch some z’s.
Step 3 — Stay active with a no weight workout or exercises without equipment
While Anytime Fitness gyms are located around the globe, they’re not the only great places to get a workout in. Hiking, bike tours, or even guided walking tours are great ways to stay active while enjoying the outdoors. Sightseeing leads to high step counts, and wearing a smartwatch or other fitness tracker can help you realize just how active you’re being through cardio that complements your strength routine.
Other options include activities like:
- Rock climbing
- Surfing
- Mountain biking
- Depending on your destination, skiing or snowboarding!
Have a blast while seeing your strength and athleticism in action. (Beach volleyball, a yoga class if you’re at a resort, the options are endless. If you want our advice, we suggest getting creative with your workout plans!)
Need inspiration? Try this bodyweight-only workout:
Even if you’re used to barbells, rowing machines, and 360 training systems, you can do a lot with 20 minutes and just your bodyweight in a pinch, especially when traveling. Try this full-body strength workout featuring 12 exercises you can do anywhere to help maintain muscle:
Warm-up:
- Single-leg glute bridge (12-15 reps per side)
- Supermans (12-15 reps)
- Squat to calf raise (12-15 reps per side)
Upper-body circuit: 12-15 reps per exercise, repeat circuit 2x
- Push-ups
- Alternating plank to T
- Alternating supermans
- Dips (using a chair or bench)
Lower-body circuit: 12-15 reps per exercise, repeat circuit 2x
Cooldown:
- Single-leg calf raise (10 reps per side, 2-3 sets)
Check out this full do-anywhere bodyweight workout article for a step-by-step guide for how to perform each strength-training exercise, no equipment required.
Stay fit anytime, anywhere with these 7 travel tips and resources
As you can see, making a few intentional arrangements can help you stick with your healthy routine, from getting the best night’s sleep you can to never missing a beat by working out on vacation with a no weight workout. We know you’re serious about maintaining muscle while traveling, so we rounded up these seven non-negotiables to remember.
1. Schedule time for working out on vacation
Travel schedules can fill up fast, but that doesn’t need to get in the way of working out on vacation. Set realistic expectations for your training routine and make plans accordingly for the date, time, and location of your workouts. This will make it more likely that you follow through. With 24/7 gym access and more than 5,500 locations worldwide, you can often squeeze in a workout seamlessly as an AF member. Is there an AF where you’re headed? Find out now to start planning your workouts.
2. Take advantage of a free Apple Fitness+ subscription
If you don’t have access to a gym and want to do a bodyweight workout, you’re in luck. With an AF membership, you have free access to an Apple Fitness+ subscription through the AF App. You’ll have access to their extensive library of strength and HIIT workouts which can be filtered to show bodyweight-only movements. Looking to explore new options? Discover new ways to move your body with yoga, Pilates, dance, and other workouts!
3. Create a custom workout in the AF App
You already know the importance of having a plan for your workouts (it's about working smarter in addition to working harder, after all — but, you already knew that, too). The AF App is with you wherever you go, and whether you have a workout in mind or want to be given a set of workouts to follow, our app can help with both.
Try these options:
- Create a custom workout based intensity, duration, muscle group, and equipment available (bodyweight is an option!).
- Do one of the workouts provided in your Training Plan (free and comes with the app!) based on your goals and fitness level.
Specify exactly what you’re looking for, including how many workouts you want to do per week. For even more workout inspiration and tips to take your progress to the next level, check out these free step-by-step resources for strength and more.
4. BYOE: Bring your own equipment
While a no-equipment training plan can be very freeing, there’s more than one way to go when deciding how to maintain muscle on vacation. If you enjoy having certain training equipment and tools to keep your workouts interesting, consider bringing a few small, light-weight packables that can add challenge to your hotel-room workout, like these:
- Resistance bands (try this workout!)
- Sliders
- A jump rope
5. Limit your alcohol intake and consider alcohol-free alternatives
While a few drinks on vacation will not ruin your physique, alcohol does affect muscle gains by blocking the synthesis of proteins and reducing insulin resistance thereby reducing muscle growth. Mocktail menus are just as elaborate as bar menus these days, so consider exploring these options on your travels.
6. Partner up for accountability
If you’re traveling with others, think about working out together. Whether that means going for a run, hike, or heading to the local gym a few times during your trip, it can offer the accountability and motivation needed to stick to a workout routine while on vacation.
7. Give yourself permission to take a break
Taking one week off from the gym will not undo the months and years of hard work you’ve put in, especially if you’re staying active, eating mindfully, and staying hydrated. Plus, rest days are always a must for muscle growth, so if you end up taking more “off” days than planned, look at it as restorative recovery time. You can also avoid feeling “soft” when you come back from vacation by sticking as close to your regimen as possible even if you’re away from home.
You have everything you need for working out on vacation. Now, book the flight!
Before you board the plane, hit the road, or even start packing, remember:
- Eat smart by finding a balance between nutritious meals and snacks while also enjoying local food and meals.
- Prioritize sleep — it’s key for energy and muscle recovery, and will help keep your body in its best condition.
- No weight workouts can help you continue strength training on the go, but it’s also OK to take some time off from your regular workout. Your hard-earned progress won’t disappear during the time you’re away.
If you’re an AF member, you can also enjoy 24/7 global gym access, as well as anytime, anywhere workouts in your pocket with the AF App and access to an Apple Fitness+ subscription. Happy travels!
Whether you’re reaching new PRs in the gym, traveling for leisure, or working out from home, use the Anytime Fitness App to create customized workouts, track strength progress over time, and more.
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