Holiday workout guide

Training on holiday can feel like a real chore, and while resting the mind and the body is vital, a hiatus from the gym can make getting back into the swing of things far more difficult on your return. Jonathan Lomax, founder of Lomax Bespoke Fitness, believes you shouldn't overdo it on your holiday – so try fun, fast and effective circuits instead. They require minimal equipment and can be done in your hotel suite, garden or by the pool.

Holiday workout 1:

Roll a beach towel lengthways, hold high above your head and squat deep 20 times. Repeat 10 times.
Tip: Try to pull the ends of the towel apart as you squat.

Holiday workout 2:

5 min fast swim, 20 burpees, 20 press-ups, 20 TRX Rows using a tree or balcony rail. Repeat 10 times.

Holiday workout 3:

10 chaise press-ups, 10 dips, 10 lunge jumps, 10x crunches, 1 min sprint. Repeat 6 times.

Holiday workout 4:

Using a chair, do 12 decline press-ups; using a suitcase, do 12 squat thrusts; using a bed, do 20 ab crunches; using the floor, do 12 burpees. Repeat 5 times.

Holiday workout 5:

Using a chair, do 12 dips; using a suitcase, do 12 overhead squats; using a bed, do 20 leg-raises; using the floor, do 12 tuck jumps. Repeat 5 times.

Holiday workout 6:

Using a chair, do 12 incline press-ups; using a suitcase, do 12 lunges (per leg); using a bed, do 20 ab curls; using the floor, do 12 air squats. Repeat 5 times.

Holiday workout 7:

30 sec fast feet, 20 tuck jumps, 10 burpees, 1 min shadow box, 1 min squat hold with fast punch, 45 sec rest. Repeat 5 times.

Holiday workout 8:

In the swimming pool, do 4 slow freestyle laps, 2 moderate laps holding kickboard, 2 laps with kickboard between legs, 1 fast freestyle laps, 10 poolside press-ups. Repeat 5 times.

Tip: Change your stroke from day to day. Breast stroke, backstroke and butterfly all work every muscle in your body, so do what feels comfortable and inspiring!

Holiday workout 9:

In the swimming pool, do 5 freestyle laps, 5 laps holding kickboard, 5 laps with kickboard between legs, 10 poolside press-ups, 5x fast freestyle laps. Repeat 6 times.

Photograph: iStock