15-Minute Vacation Bodyweight Workout Plan [w/ Video]
Don’t bring your kettlebell on that cruise!
Here’s a full body bodyweight workout plan you can use anywhere…no equipment required!
“How do I stay on top of my fitness goals while on vacation?”
I get this question A LOT. And I get it. You’ve worked hard to achieve results. You’ve reduced your sugar intake, made healthy snack swaps, and showed up for your workout program regularly.
You don’t want to let the buffet line on the cruise ship ruin everything for you.
Here’s how to relax and spend time with family on vacation without completely giving up on your goals. In this article, we’ll go over my Vacation Fitness Rules and I’ll give you a full body bodyweight workout plan that you can do anywhere, no equipment needed! It’s the perfect way to get in a quick muscle-building workout
Coach Dom’s 5 Vacation Fitness Rules
A vacation is supposed to be a break from the day-to-day. There’s no need to show up at the hotel’s fitness room at 6 am every day. But that doesn’t mean “avoid vegetables like the plague and be a slug.”
These rules will ensure that you have time to enjoy yourself without undoing all that hard work.
1. Enjoy Your Family
This is the first rule for a reason. You scheduled a vacation so that you could spend time with your spouse, kids, friends, or whoever you’re traveling with.
Don’t get so consumed with working out or counting calories that you forget to connect with your loved ones.
2. Enjoy Yourself
Indulge a little. Get an ice cream with your kids. Eat that delicious burger you heard about on Food Network. Try the local cuisine.
Remember, a vacation is supposed to be a break from your routine. That includes your diet, too! Eat slowly and mindfully, enjoying each bite (and enjoying those around you).
3. Eat Protein
Protein is the ultimate nutrition king! Not only does it build muscle, it helps you feel full so you’re not grouchy and hangry an hour later.
Aim for 30 grams of protein at each meal to keep you fueled and energized for your vacation itinerary.
4. Start Your Day With a Sweat Session
If you tell yourself, “I’ll workout later” or “I’ll worry about strength training tomorrow,” you’ll never do it.
So fit in a (quick) bodyweight workout first thing in the morning. You’ll get a burst of energy and it’ll start your metabolism off on the right foot. This doesn’t mean doing a couple of push ups before you put your shirt on. Your heart rate should be elevated and you should break a sweat.
In the next section, we’ll give you a full body bodyweight workout plan you’ll be able to do anywhere.
Keep yourself hydrated!
It’s easy to forget about your water intake when you’re sightseeing or throwing back another strawberry margarita. Bring a collapsible water bottle with you, so you can fill it up anywhere. Or, if that’s too much of a hassle, eat plenty of water-rich foods, such as fruit.
The 15-Minute Vacation Bodyweight Workout Plan
Although there is a time and a place for gym equipment, bodyweight workouts are great because they allow your body to move freely, forcing your muscles to work overtime to balance you.
This is one of the best bodyweight workout plans to keep in your back pocket. Not only can it be done anywhere, you’ll be good to go in only 15 minutes!
Ideally, get up before the rest of your family so you can get your workout in without making anyone wait for you. Start off by drinking a big glass of water, and sip on water throughout the duration of the workout.
You will do each exercise for 30 seconds then rest for 30 seconds. Do this continuously for 4-5 rounds. I demonstrate each move in the video.
Push Ups – Keep a flat back and try to get your nose to the ground. You can drop your knees to the ground if you need to.
Seesaw Lunge (left leg) – Take your left leg behind you in a reverse lunge, touching your knee to the floor. Come up to stand, bring your left knee up (foot off the floor), then immediately move into a forward lunge. Continue for the full 30 seconds.
Plank to Push Up – Start out in plank position, on your elbows. One arm at a time, come up onto your hands. Then, one arm at a time, go back onto your elbows. Each round, switch the “starting arm.”
Seesaw Lunge (right leg) – Do seesaw lunges with your right leg.
Squat Jumps – Stand with feet hip-width apart and squat until your thighs are parallel to the floor. Instead of simply rising to stand, jump with straight legs and go into another squat on your way down. If this is too much for you, you can stick with regular squats instead.
Bonus Full-Body Workouts
The following routines are designed to take advantage of your bodyweight, but with the addition of one dumbbell for added resistance. This adds an extra facet of strength training to help build muscle and burn off those indulgent desserts you’ve been enjoying!
Most hotels and cruise ships have fitness rooms with free weights, machines, and cardio equipment. Feel free to jump on the treadmill or elliptical, but the following bodyweight workouts will combine strength training with cardio for the ultimate workout program.
With my Vacation Rules and this 15-minute bodyweight workout plan, you don’t have to let your vacation derail your fitness goals. But neither should you let your fitness goals distract you from your vacation.
There’s plenty of time to work hard when you get back to the daily grind. But whether you’re off enjoying the beach, the mountains, or a bustling metropolis, don’t forget to relax, rejuvenate, and keep moving.