Healthy woman running on the beachVacation is a time to enjoy yourself, relax and… stay in bathing suit shape; especially when you’re indulging in lavish dinners on a tropical vacation. Luckily, it’s not so hard to maintain your fitness while on holiday. In fact, with this workout you’ll look and feel amazing from the day you arrive until the day you leave.

First a foremost, set a time every day (you can determine it the night before if you don’t have a set schedule) to make space for your workout. It’s easy to blow it off wile you’re on vacation: Oh, I’ll just relax today and hit it hard tomorrow, so consider setting this time for the morning before any of the fun begins.

Secondly, this is a tabata style workout, so it’s short but intense. Give it your all for each 20 second interval and you’ll get the best workout you can in the shortest amount of time.

Cardio Warmup

Jog for 5 minutes on the beach—jogging is much harder on sand than it is on cement or the treadmill, so this in itself will be a workout your body isn’t used to, making it more effective.

Tabata Style Cardio and Resistance Training

Each exercise, you’ll perform 20 reps, 10 seconds of rest x 4

Jump Squats: Start in squat position, push off the balls of your feet and jump with your hands straight up in the air, come back down to start and go again.

Skaters: Stand with feet shoulder width apart, leap to the side with your right foot and pull your left foot back behind it, reaching down to touch your right foot with your left hand. You should feel this all over, especially in your abs.

High Knees: Stand feet shoulder width apart and pull your right knee up as high as you can and then your left. This should be quick, and you should be jumping not standing still.

Burpees: Go toward the water, where the sand is compacted for these. Start standing, put your hands on the ground and kick your feet back. Jump them back in toward your hands and jump straight up in the air. That’s one rep.

Cross-Body Heel to Elbow Touch: Stand with feet shoulder width apart and lift your right knee across your body and touch it to your left elbow—the knee should go 60 percent of the way, the elbow only 40 percent so you’re getting a tough ab workout. Do the same on the other side.

You can repeat the entire workout or add a few of your own favorite exercises to it.