A fitness trainer loves this 20-minute bodyweight workout for building strength when traveling

Even when you have the best intentions, it can be hard to keep workout motivation high when on vacation.

After a day or two, a leisurely breakfast or an evening cocktail by the pool quickly becomes more appealing than a visit to the hotel gym.

“Holidays are for switching off, and after a day by the pool or the beach, the last thing most people want to do is head to the gym,” says fitness trainer Edwina Jenner.

Her solution? Get your workout done early with her 20-minute bodyweight vacation routine.

“It’s one of the simplest ways to move your body and not lose your fitness routine, without taking away any of your precious time to unwind,” Jenner tells Fit&Well.

“This is an effective full-body routine that will increase your heart rate, build strength, improve your coordination and balance, and positively impact your mood,” says Jenner.

You can do Jenner’s workout in your pants, pajamas or swimwear, with no equipment or preparation required.

All you need is a little floor space, and you can work your way through the four-exercise routine in just 20 minutes.

How to do the 20-minute vacation workout

Jenner’s vacation workout features four exercises in total and is structured around 45 seconds of work and 15 seconds of rest.

Once you’ve done that for each exercise, you’ll have completed one round. Complete three rounds in total, taking a one-minute break between rounds.

And, if you’d like an extra challenge once you’ve done three rounds, there’s an optional finisher.

1. Unweighted squat

Time: 45sec Rest: 15sec

• Stand with your feet between hip- and shoulder-width apart.
• Engage your core.
• Push your hips back and bend your knees to lower, as if you’re sitting back into a chair.
• Keep your chest facing forward and your knees in line with your toes.
• Push through your heels to stand upright, and squeeze your glutes.

2. Reverse lunge

Time: 45sec each side Rest: 15sec

• Stand with your feet hip-width apart.
• Engage your core.
• Step your left foot back.
• Bend both knees to 90° to lower, keeping your right knee over your right ankle and your torso facing forward.
• Push through your right foot to stand upright and bring your left foot hip-width apart from your right.
• Continue lunging on your left foot for 45 seconds, rest, then repeat with your right foot.

3. Push-up

Time: 45sec Rest: 15sec

• Kneel on the floor and place your hands just wider than shoulder-width apart, directly underneath your shoulders.
• Step your feet back so you’re on your hands and toes with your body in a straight line from head to heels.
• Engage your core.
• Bend your elbows to lower your chest with control, keeping your elbows at roughly 45° to your body.
• Push the floor away from you to extend your arms and return to the starting position.

Trainer tip: Place your hands on a raised surface such as the edge of a bed, a sturdy desk or a kitchen countertop to reduce the difficulty. The higher the surface, the easier it will be.

4. Standing ab curl

Time: 45sec each side Rest: 15sec

• Stand with your hands behind your head or by your temples.
• Lift your left knee and lower your right elbow, bringing them to meet in front of you—squeezing your abs as you move.
• Return to the starting position with control.
• Continue, bringing your left knee and right elbow to meet for 45 seconds, rest, then repeat on the other side.

5. Optional finisher: Wall sit

Time: 45-60sec

• Place your back flat against the wall.
• Step your feet away from the wall and slide your back down the wall until your knees are bent to 90°.
• Hold this position for time.