Spring break is just around the corner, and whether you’re headed to the beach, exploring new cities, or simply enjoying a well-deserved staycation, it’s important to stay active. As a CrossFitter, you’re no stranger to hard work and dedication. But that doesn’t mean you can’t enjoy your vacation while maintaining your fitness routine. The good news? You don’t need a fancy gym or a ton of equipment to get in a great workout.
Here’s a roundup of quick, effective, and easy-to-do workouts you can take anywhere—no matter where your spring break takes you!
1. Hotel Room AMRAP
If you’re staying at a hotel and don’t have access to a gym, this is the perfect solution. All you need is your bodyweight and a little bit of space.
Workout: AMRAP15
- 5 burpees
- 10 Push-ups
- 15 Air Squats
- 20 Mountain Climbers (10 per side)
Set a timer for 15 minutes and complete as many rounds as possible (AMRAP). This workout is designed to get your heart pumping, engage your core, and work your entire body—all without needing any equipment.
2. Beach WOD
Whether you’re on the sand or near water, you can create an amazing workout that takes advantage of your surroundings. The beach is a natural playground for CrossFitters, offering resistance and variety.
Workout: 5 rounds for time
- 15 Jumping Jacks
- 10 Walking Lunges (each leg)
- 15 Jump Squats
- 10 High Knees
The soft sand will make these moves even more challenging, engaging your stabilizing muscles as you work. Plus, the natural beauty of the beach will make this workout feel more like a vacation activity than a chore!
3. Parkour Play
When you’re out and about, don’t forget that urban areas or local parks can be turned into a functional fitness playground. Whether you’re jumping over benches or sprinting up stairs, this workout will let you channel your inner athlete.
Workout: 1 round for time
- 50 Box Step Ups (use a park bench or ledge)
- 50 Bodyweight Lunges
- 5 Minute Accumulated Plank
- 1 Mile Jog/Run
You’ll get in a great cardio session while working on explosive power and functional strength.
4. Tabata on the Go
If you’re short on time and need something quick but intense, try a Tabata workout. This type of training uses 20 seconds of work followed by 10 seconds of rest, repeated for eight rounds per exercise. It’s great for high-intensity interval training (HIIT) and can be done anywhere!
Workout: TABATA
- 20 seconds Push-ups / 10 seconds rest
- 20 seconds Air Squats / 10 seconds rest
- 20 seconds Burpees / 10 seconds rest
- 20 seconds Plank Hold / 10 seconds rest
Repeat each exercise for 8 rounds (4 minutes total per exercise). This workout will torch fat and boost endurance without requiring a lot of time. All you need is your body and a little bit of space!
5. Trail Run with a Twist
If your spring break is taking you somewhere with amazing trails, combine running with bodyweight exercises to really challenge your endurance and strength.
Workout: 10-15 minute AMRAP
- Run for 10-15 minutes (depending on the length of your trail)
- Every 5 minutes, stop and do:
- 10 Jumping Jacks
- 20 Walking Lunges
- 30 High Knees
This workout combines cardiovascular endurance with full-body strength and power. The ever-changing terrain of the trail will keep your mind engaged and your body challenged.
6. Yoga for Recovery
After a long day of traveling, sightseeing, or even partying, don’t forget to recover properly! Stretching and yoga will help with flexibility, mobility, and will keep your muscles from getting tight. Plus, it’s an excellent way to wind down.
Yoga Sequence:
- Downward Dog (hold for 30 seconds)
- Cobra Pose (hold for 30 seconds)
- Child’s Pose (hold for 1 minute)
- Warrior Pose (hold for 30 seconds on each side)
- Forward Fold (hold for 1 minute)
This recovery session will help reduce muscle soreness and leave you feeling relaxed and recharged for the next adventure.
Pro Tips for Staying Active While Traveling:
- Keep It Short and Sweet: Don’t feel like you need to do hour-long workouts. The goal is to stay consistent, and a quick 20-30 minutes will keep your fitness up without cutting into your vacation time.
- Utilize Your Surroundings: Use whatever is available—stairs, benches, the beach, or even the hotel room. You can get creative!
- Stay Hydrated: Traveling often means you’re on the go, so don’t forget to drink plenty of water to stay hydrated before, during, and after your workouts.
- Have Fun with It: Vacation is about enjoying new experiences, so turn your workouts into a fun part of your trip! Take a morning run along the beach or challenge your friends to a beach volleyball match.
Spring break is the perfect time to shake up your fitness routine and try new workouts, all while still staying on track. These on-the-go CrossFit workouts will help you stay active, energized, and ready to tackle whatever the vacation throws your way. So pack your bags, lace up those sneakers, and get ready to crush your fitness goals—even on vacation!