A short break from your usual training routine will not erase your strength or fitness, according to guidance on staying active during the holidays. Time off allows for both physical and mental recovery, meaning people often return more rested and motivated.
Holidays also offer plenty of chances to move, such as swimming in the sea, exploring local trails, playing beach volleyball or simply walking more than usual. For those wanting a bit more structured exercise, a 20-minute bodyweight workout before breakfast is described as enough to maintain strength, raise the heart rate and start the day with energy. No gym or equipment is needed, since a hotel room provides enough space.
How the workout works
The routine follows the AMRAP method, or As Many Rounds As Possible. A timer is set for 20 minutes, with each exercise performed for 40 seconds before moving to the next with as little rest as possible. A five-minute warm-up of light aerobic activity, such as jogging on the spot, followed by dynamic stretches, is recommended beforehand.
The five exercises
The circuit consists of split squats, done for 40 seconds on each leg, which strengthen the quadriceps, hamstrings and glutes while engaging the core and improving balance. Next is the press-up to T for 40 seconds, a full-body move that works the chest, shoulders and triceps while the rotation challenges the core, obliques and shoulder stability.
Reverse crunches follow for 40 seconds, targeting the lower abdominal muscles and deeper core muscles while remaining gentler on the back, since the movement comes from lifting the hips rather than bending the spine. Triceps dips, also 40 seconds, focus on the triceps while strengthening the shoulders and chest, with legs held straight to increase difficulty. The circuit ends with star jumps for 40 seconds, raising the heart rate while working the legs, glutes, shoulders and core, and testing cardiorespiratory fitness and coordination.
