Spring break is the perfect time to unwind, soak up the sun, and enjoy a well-deserved break. However, it can also derail your fitness progress if you’re not careful. The good news? You don’t have to choose between fun and fitness! With a little planning, you can stay on track while making the most of your vacation.

Here’s how to have a healthy and active spring break without sacrificing your hard-earned fitness goals.

Spring Break Survival Guide: Stay Fit While Having Fun!

1. Plan Your Workouts in Advance

Not having access to a gym doesn’t mean skipping workouts! In fact, vacations are a great opportunity to switch up your routine and explore new ways to move your body.

Tips for Staying Active While Traveling:

• Pack gym clothes & shoes – If you have them, you’re more likely to use them!
• Use bodyweight exercises – No equipment? No problem! Bodyweight workouts can be done anywhere.
• Take advantage of your surroundings – Beach runs, hikes, and hotel stair workouts are great alternatives.
• Try new activities – Surfing, paddleboarding, and biking are fun and effective ways to stay fit!

👉 Need an easy, no-equipment workout? Check out our Spring Break Bodyweight Workouts below!

2. Prioritize Hydration

Sun, sand, and cocktails can leave you dehydrated, which negatively impacts energy, digestion, and muscle recovery. Make hydration a priority!

Hydration Hacks for Vacation:

• Carry a reusable water bottle and sip all day long.
• Start your morning with a full glass of water before coffee or alcohol.
• Snack on water-rich foods like watermelon, cucumbers, and oranges.
•  If drinking alcohol, alternate each drink with a glass of water to stay balanced.

👉 Research suggests that even mild dehydration can reduce endurance and cognitive function (NCBI Study). Stay ahead of it!

3. Get Enough Sleep

Vacations are exciting, but skimping on sleep can throw off metabolism, increase cravings, and lower workout motivation.

Smart Sleep Strategies:

• Stick to a consistent bedtime whenever possible.
• If staying out late, plan a later start the next morning.
• Use blackout curtains or an eye mask to improve sleep quality.
• Minimize screen time 30 minutes before bed for better rest.

Did you know? A study in the journal Sleep found that sleep deprivation can lead to weight gain and decreased muscle recovery (Source). So rest up!

4. Pack Healthy Snacks to Stay on Track

Vacations often come with tempting treats and oversized portions. While indulging is part of the fun, having healthy snacks on hand can help you avoid overindulging.

Top Travel-Friendly Snacks:

• Nuts & seeds – A great source of healthy fats and protein.
• Fruits – Apples, bananas, and oranges are easy to carry.
• Protein bars – A quick, filling option between meals.
• Greek yogurt – If you have access to a fridge, this is a great high-protein snack.
• Protein shakes – Easy to mix and take on the go.

👉 Looking for more healthy travel snack ideas? Check out this Nutrition Guide for Travelers from the Academy of Nutrition and Dietetics.

5. Spring Break Bodyweight Workouts (No Equipment Needed!)

No gym? No excuses! These quick, effective workouts can be done in a hotel room, on the beach, or anywhere you have space.

Workout A: Full-Body Burn

🔥 Perform each exercise in order, then rest 30-60 seconds between rounds. Aim for 3-4 rounds.

• Glute Bridge – 12-15 reps
• Push-ups – 5-10 reps
• Bodyweight Squats – 12-15 reps
• Fire Hydrants – 12-15 reps (each leg)
• Plank – 30-60 seconds

Workout B: Lower Body & Core

🔥 Perform each exercise in order, then rest 30-60 seconds between rounds. Aim for 3-4 rounds.

• Alternating Rear Lunges – 10-12 reps (each leg)
• Alternating Front Lunges – 10-12 reps (each leg)
• Donkey Kicks – 12-15 reps (each leg)
• Mountain Climbers – 12-15 reps (each leg)
• Triceps Push-ups – 5-10 reps
• Plank – 30-60 seconds

Bonus: Add Cardio for Extra Burn!

• Jumping jacks – 30 seconds
• Jump rope – 30-60 seconds
• Jog in place – 1 minute

The Prescription Fitness team is always here to answer your questions and help you stay on track!

Looking for more travel workouts? Just ask your Prescription Fitness trainer and they will help you stay fit during vacations. Don’t have a trainer? Our personal trainers will keep you motivated, consistent, and most importantly, get you closer to your health and fitness goals. See how personal training can strengthen your life by attending a free fitness assessment and workout. Start now.

Final Thoughts

Spring break should be fun, but that doesn’t mean you have to completely abandon your fitness routine. With smart planning, mindful choices, and quick workouts, you can stay active, healthy, and still enjoy every moment of your trip.

Remember: Fitness is a lifestyle, not a restriction. So enjoy yourself, stay balanced, and have a fantastic spring break!

Published Mar 1, 2016, Updated: March 21, 2025