Going on a vacation is not the time to let your work outs go. CrossFit Barbell Republic owner Chris Smith says that it is best that people actually keep working out because traveling can cause stress, and working out increases blood flow and endorphins, therefore relaxing the body.

“We also do not eat well when we are traveling for work or even when we are traveling for leisure,” he says. “We also tend to go off the band wagon when it comes to eating. So keeping active is important when you are traveling for any reason.”

Sitting creates back stiffness and can cause greater problems in the future.

“Not to be morbid, but you can get blood clots when you are inactive for too long,” Smith explains about why it is important to move after sitting for long periods. “Joint health and blood flow are so important. Sitting also increases your hormone levels and your cortisol levels get low. So you want to safe guard against those things.”

Smith also says that he has had clients that have felt guilty about not working out or how they have allowed themselves to let go on vacation, and it has made it harder when they do want to return to the gym.

“When you are traveling, you may be sitting on a plane for a long time or in a car for a long time, so you may not want to wait until you get back from your trip to get back to working out,” he explains.

The most important thing Smith says that people should remember is to not be hard on yourself.

“You are human,” he says. “No one is going to judge you, but it is good to come back when you can.”

Here are some tips for doing quick workouts while on vacation:

Burpees

Do burpees for one minute and then rest for one minute. You can do as many reps as you can based upon your skill levels.

“These are really good because they do not take much time, and you can do them no matter where you go,” Smith says.

Create your own weights 

“You can use soup cans, a duffle bag or a kettle bell,” Smith says. “Whatever you have around you can be used as a weight.

Use a Tabata Timer

You can do pushups, squats or pullups in intervals.

“Try doing 20 in 20 seconds and then rest,” Smith says. “Then do it again. Again, do as many reps as you can based upon your skill level.”

Do a build up

A build up is when you do a series of exercises and with each rep increase the number of each type of exercise that you do.

“For example, on the first rep you can do one push up, one squat and then run in place for 30 seconds,” Smith says. “On the second rep, you can do two push ups, two squats and then run in place for 45 seconds.”

Alternate exercises

One day you can do push ups, the next day you can do squats. The following day you can run or walk around the block. “When you are out and about, you can put different twists on the activities that you are doing,” Smith says.