The Vacation Workout

The Vacation Workout

Going on vacation? The trainers at Woman’s Fitness Club created this 30-minute, Tabata-style workout that can easily be done on the go! Turn on your favorite dance music to motivate you and help you keep good timing. You will only need some space, a towel or yoga mat, and a watch or clock with a second hand. Here’s how the timing works:

  • 20 seconds of work (most people can do 12-16 reps in this amount of time)
  • 10 seconds of rest
  • 8 times through (about 4 minutes total) then rest for 1 minute.

Complete this cycle four times for a total of 20 minutes of work.

With a 3-5 minute warm up and a 3-5 minute cool down, you will be done in 30 minutes tops!

Warm Up

Warm Up (20-30 seconds each)

  1. Walking/Jog
  2. Knee Lifts/Butt Kickers
  3. Squats/Drop Squats (wide-leg stance, touch the floor each time)
  4. Planks/Mountain Climbers
  5. Reverse Lunges


  1. Squats
  2. Squat Pulse on Bottom
  3. Drop Squat with Overhead Press
  4. Squat Jumps
  5. REST 1 minute
  6. Pushups (modify as needed)
  7. Plank (hold)
  8. Planks with Shoulder Taps
  9. Mountain Climbers
  10. REST 1 minute
  11. Lateral Squats
  12. Reverse Lunges
  13. Curtsy Lunges
  14. Squat Kicks
  15. REST 1 minute
  16. Y/W Lifts
  17. Bird Dogs
  18. Planks with Rotation
  19. Diagonal Mountain Climbers

Summer is a great time to join Woman’s Fitness Club. For more information about fitness options and membership or to schedule a tour, call 225-924-8300 or email us.