Working out while on holiday is tough. You’re there because you want to relax, not workout. But a few quick workouts that don’t require anything more than your body can go a long way to keeping you motivated and on track with your workout goals, as well more energetic during your vacation. Coming back from vacation always sucks, but what makes it worse is when you have to get dressed for work again and you realize that you’ve gained 10 pounds. Avoid the post-holiday blues (as much as humanly possible) by staying motivated on your trip and not letting your fitness go to the dumps.

My personal favorite is the hundred push ups training program. It gauges your skill level at the onset of the program and over the course of six weeks, the program will build up your upper body strength through push-ups. Not only is it great for the road because it requires no equipment and very little time, but it’s presented in a game-like fashion. You’re building towards something and the jumps between levels are manageable so you don’t get discouraged.

The same company also has a two hundred sit-ups training program that works the exact same way. When you’re on vacation, you don’t need a full-on workout just like you’d do back home, you just need quick and easy exercises that keep your body engaged. Pushups and situps are great things to do when all you have is a space on the floor.

Another quick and easy workout routine during holidays is the 7 Minute Workout. You can either go the website for free or download the app which costs $1.99. It’s worth it as the program is great for cardio when you have limited time and space. During the seven minutes, you’re taken through a variety of exercises, each lasting 30 seconds each. The first is jumping jacks, followed by a wall sit, pushups, crunches, step-ups, squats, dips, plank, high knees, lunges, modified pushups, and side plank. Between each exercise, you break for a few seconds, and the whole thing adds up to a mere seven minutes. There is an audible timer and pictures to help you through the workout.

Don’t let going on vacation be an excuse to stop working out. It won’t take away from your vacation and you’ll feel better about yourself when you return home. Working out without a gym or fancy equipment is much easier than you’d think!