Vacations are so important. They are a time to rest, relax, and reset from the commotion of daily life. I love escaping New York City, and a favorite destination the past few years has been Mexico. But for me, vacation doesn’t mean a break from working out. When fitness is truly a way of life, as it is for me and I hope many of you, you find you often don’t even want to take multiple days off from your workout routine. Plus, between the indulgences many of us take on vacation - food, drinks, late nights, too much time in the sun - ensuring you get some movement in can help to regulate the body. It can also prevent you from losing any of your hard-won progress in terms of strength, body composition, and so on. 

Though most resorts and hotels offer indoor gym equipment, I often prefer to do my workouts outside, breathing in the cool breeze from the ocean and soaking in some sun. If you’re like me, that means you’re looking for a workout that requires minimal equipment, and is efficient. After all, there are beaches to enjoy and adventures to be had. That’s why I designed this quick high intensity interval training (HIIT), full-body workout that helps you get your heart rate up and gets you working hard in only 12-15 minutes. 

What you’ll need: I always bring two pieces of equipment with me: mini resistance bands and a yoga mat. Really, these are both optional and you could do the workout on a towel, with no band. 

What you’ll do: This workout is an every minute one the minute (EMOM) workout. Go ahead and set a timer for 12 or 15 minutes. Then EMOM, you will do: 

• 8-12 push-ups/jumping jacks for the remainder of the minute

• 8-12 burpees/forearm plank for remainder of the minute

• 8-12 single-leg glute bridges on each leg (with or without mini-band)/mountain climbers for remainder of the minute

• 8-12 squats or jump squats (with or without mini-band)/rest for remainder the minute

Then repeat these exercises either 3 or 4 times (depending on if you opted for 12 or 15 minutes). Take no rest between exercises. The efficiency of this workout depends on you continuing to move for almost the entire time, except where it calls for rest. 

Here’s a video of me performing all the exercises so you can see what it looks like.

Big reminder: Don’t forget to drink plenty of water before and after you work out! Dehydration is real and if you’re going to exercise in a warmer location or out in the sun, you need to be sure to hydrate your body.

If you have any questions, want help designing quick workouts on-the-go, or want to get in better shape before a trip you have planned, please let me know or check out my vacation workout pacakge where I teach you how to stay fit on the go!