beach workout

Exercising on Holiday

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You’ve spent the past few months working hard to achieve that summer-time beach body and its resulted in you going away feeling and looking better than ever. The question is what can you do to keep that shape while on holiday?
Well there are two schools of thought we see with most of our clients. The first is the thought of “I’ve worked so hard I will take some time off over the holiday and pick up where I left off when I get back.” This is all very well but for certain people, a week or two away, whilst also easting all kinds of unhealthy foods, could see you do more damage than you expected. The other thought process is, “I will still exercise while I’m away just not as often.” At RSF this is exactly what we would recommend for your holiday. You don’t need to be in exercising mode every day, however, doing a couple of sessions  will help you stave off some of the damage holidays can cause.
Steady…beach workout

So I have decided to exercise while on holiday, but there is no gym, and I have no equipment, so what do I do? Fear not, if you are just doing a couple of sessions over the course of a week or two, it opens the opportunity to try some bodyweight workouts which can be done anywhere at any time, no gym, no fancy equipment just you against yourself.

Below are two of our favourite, most  effective, and time efficient, ways to make sure your jeans don’t become skinny jeans after your holiday:


We recommend four compound exercises (that either target all the same muscle groups or a variety of different ones), a rep scheme (in the workout below we are using reps of 25 to push your body) and then finally a time limit (as quick as you can – providing the form is kept consistent).

Bodyweight workout:

  • Bodyweight Squat Jumps x 25
  • Shoulder Width Push Ups x 20
  • Single Leg Hip Thrusts x 15 (per leg)
  • Pike Pushups x 15
  • 30 seconds Mountain Climbers
Repeat all exercises in order and then once you’ve completed the circuit rest for one minute before performing the circuit twice more; if you want a slightly harder workout, you could add some reps on, or maybe even add another set.
The other way that you could perform this workout would be to select one of the exercises above and perform the chosen exercise for 30 seconds flat out doing as many reps as humanly possible in that time. You would then rest for 10 seconds before performing the next exercise for another 30 seconds. You should aim to go through the 5 exercises 3 or 4 times each.
Another great way to try and get your heart rate up and get a workout in is to try a new sport. You could go on a hike through the mountains, try some water sports or go for a run through the local village to take in the atmosphere.
There are always ways to work up a sweat and keep your body ticking over. Of course sit back and relax on holiday, but a workout or two will help you relax even more!!
About the Author
Oliver Henry

Oliver Henry

Our Head Trainer & Founder, Oliver Henry, runs the Ready Steady FIT team. Oli has a lifelong enthusiasm for sport, fitness and nutrition. He found his passion for Fitness Life Coaching after suffering a horrendous injury (aged 19), which laid him up for over a year. During rehab, Oli developed a deep passion for the fitness industry and realised he had a natural way of helping people achieve their goals and live a healthier happier life.