The worst thing about vacationing is the effort put into looking for a place to workout. What happens if you can’t find a gym? Give up? Let your muscles atrophy? Lose all your progress because you can’t workout for a week? Luckily, that won’t be problem.

There are many ways to workout and be healthy while on vacation. You can practice calisthenics, cardio, isometric exercises, sports, etc.

Running is an exercise you can do anywhere and you can scale it down to any level as long as you aren’t contraindicated. If you can only do 10 minutes of running, then do 10 minutes of running! If you don’t want to run, try swimming or renting a bike or hiking. If you’re in a hotel, use stairs instead of the elevator to work your heart a little more. And no, these cardiovascular exercises won’t decrease muscle mass if you keep it within a reasonable amount (under 40 minutes). Cardio will improve your health, enabling you to increase your muscle building potential.

If you don’t have access to weights, practice your basic push ups, pull ups, squats (or single leg squats), split squats, crunches, etc. Begin by slowly going 5 seconds down, 2 second hold, explode up. Change the tempo to make 10 reps difficult. You can also practice isometric holds. How long can you hold the bottom position of a push up? If you can go longer than 90 seconds for 5 reps I’ll be impressed.

Lastly, you can have fun practicing sports. Juggle a soccer ball, try to dribble a basketball with your left hand, try learning pickle ball, frisbee with your partner. Applying yourself to sport activities is a great way to stay fit and have fun.

There are no excuses to miss a workout while on vacation. It doesn’t have to be the best workout, but it should be good workout that will contribute to your health and goals. Something > Nothing.