Planning your next adventure and wondering if the accommodations you’ve chosen have a gym or fitness studio? Don’t stress. We’ve got you covered with this simple, easy-to-follow (and fully adjustable) workout you can do almost anywhere.


First things first. We want to remind you that movement and exercise doesn’t have to be in a regimented form (especially when you’re in vacation mode.) If you wear a fitness tracker, you’ll likely notice an increase in the number of daily steps on vacation (especially if you work behind a desk most days). 

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While the physical activity recommendations for Americans include moving at least 150 minutes per week in a moderate-intensity setting, you don’t have to have access to a gym to make this happen. Meeting your physical activity goals can easily be met through your vacation adventures and a few planned high-intensity interval training (HIIT) workouts from the comfort of your room. 

To excite your inner adventurer, here are a few fun ideas to add to your vacation itinerary to help you stay active.

  • Plan a hike to see one of nature’s beauties in your travel destination
  • For thrill-seekers, consider an activity like zip-lining or rock climbing
  • Sign up for surf lessons with an instructor
  • Paddleboard or rent a kayak with a friend or family member
  • For family vacations, take your kids to a water park

Read More: Be sure to visit our full post (with downloadable) on what to pack to fuel your adventure, keto*-friendly snack recommendations included.


Consider this our gift to you without having to pack a thing (we know your suitcase space is tight). For ease, consider downloading a Tabata-style timer that allows you to set the time intervals before you begin so you can simply listen for the sound and focus on your form without having to watch the clock. 

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Whether you’re planning a tropical getaway or visiting family, fill it with new memories and movement by thinking outside the box. Plan ahead by finding small intervals to move your body, and remember to fuel up with one of our :ratio snack bars that contain ten or more grams of protein per serving while you’re at it. 

*This workout was developed by a certified personal trainer; however, we recommend you consult your physician before starting an exercise program if you have any health conditions or concerns that warrant a medical evaluation before beginning activity.

*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and sat. fat content.