You packed your suitcase, booked your flights, and you’re off on a well-deserved summer break. You leave almost everything behind, including your gym. And that’s more than okay. Summer holidays are for switching off, exploring new places, and soaking up the sun, not stressing over gym access.
Plus, let’s be honest: even if your hotel does have a gym, it’s probably a dim, underwhelming room with two cardio machines and barely enough space to stretch.
The good news? You don’t need it. Whether you’re on a mountain trail, a beach towel, or a balcony with a view, your body is all you need. These bodyweight exercises for summer vacations are proof.
Bodyweight exercises for summer vacations
1 – Burpees
The infamous burpee is a full-body, cardio-driven compound move. It takes your breath away, sometimes more than the views on your vacation. Here’s how to do it right:
- Start in a standing position and engage your core.
- Quickly bend down, reaching your hands toward the floor in front of your feet.
- As you do this, jump your legs back and land in a push-up position.
- Perform a push-up, then drive the hips up and jump forward into a squat.
- Return to standing and repeat.
2 – Squats
No leg press, no problem. Squats are a lower-body essential that builds strength, stability, and mobility, regardless of your starting position. Here’s how to perform them properly:
- Stand with your feet shoulder-width apart.
- Engage your core and lower down, keeping your knees in line with your feet.
- Keep your abs and glutes tight to control your hips and stabilise the movement.
- Use your arms for balance.
- Go as low as you can without lifting your heels or straining your lower back.
- Return to standing and repeat.
3 – Push-up
Another staple exercise, perfect for an extra pump before hitting the pool or the disco. This is what you need to do:
- Start in a plank position with arms straight, shoulders over wrists, and body in a straight line.
- Engage your core and glutes.
- Lower your body toward the floor, keeping your elbows at a comfortable angle.
- Push back up to the starting position. Repeat.
4 – Lunges
Lunges are a go-to for building strength and balance, one leg at a time. Great for waking up sleepy glutes after long travel days. Here’s how to get them right:
- Stand tall with feet hip-width apart and engage your core.
- Step one leg forward and lower your body until both knees are at about 90 degrees.
- Keep your front knee over your ankle and avoid letting it go past your toes.
- Push off your front foot to return to the starting position.
- Alternate legs and repeat.
5 – Plank
Fun fact: the French national football coach holds a plank for one hour a day. You don’t need to go that far, but a well-executed plank deserves a spot on your bodyweight exercises for summer vacations. Here’s how to hold it with purpose:
- Lie face down and place your elbows under your shoulders, shoulder-width apart.
- Lift your hips until your lower back flattens slightly — you should feel your core engage.
- Set your shoulders and maintain a stable position.
- Your body should form a slight hollow or dish shape.
- Breathe naturally and hold for the desired time.
On holiday in Vienna? We’ve got you. EVO offers a 7-day free trial, giving you access to state-of-the-art equipment and a boutique-style training space. That way, you can get a quality session in before heading out to discover the best this city has to offer.
