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A lot of factors go into planning for a vacation: flights, hotels, activities, shopping for the right clothes, etc. When your destination involves the sun, a beach, and a straw margarita hut, you’ve probably done a lot of pre-vacation working out and dieting to look good in that bathing suit, also. Are you worried that all that hard, pre-vacation work at the gym will just fall apart while away? Just because you are taking a vacation, doesn’t mean your exercise routine should, too.

If the place you are staying isn’t equipped with a gym, no excuses—you can exercise anyway!! Here are some easy and time-efficient exercises that we all know and love that will help keep your body toned while you lounge on the beach:

1. The usual suspects are sit-ups, push-ups, squats, and lunges. These four exercises pretty much cover all the bases and are easy to do in a small space in a short amount of time.

2. Another gem is the plank hold, a great move to tone the entire body, especially your core area. Anyone who has done this exercise knows how effective is. Lie facing the floor propped up on your forearms and toes. Keep your body in a straight line with a flat back, butt tight. After about 15-20 seconds your whole body will probably start shaking. Hold it for as long as you can, ideally one minute.

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3. To further work your arms, do some tricep-dips. Find a sturdy chair to replace the bench you’d usually use at the gym. To work those biceps, buy some water bottles to lift or pack a resistance band in your suitcase.

4. As far as cardio goes, you’ll probably feel a lot less guilty about a massive meal or a night of drinking too many pina coladas if you do some sort of exercise besides take a 30 second walk from your lounge chair to the beach bar. If you’re feeling super ambitious, go for a run on the beach. However, a vigorous walk on the sand is just as adequate to get the heart pumping. Also, if you are a water person, swimming, snorkeling, diving, water skiing, etc. are all great ways to burn calories.

So while your best friend, boyfriend, wife, kids or whoever is on vacation with you is in the shower or passed out in the sun, take those 20-30 minutes to exercise. You’ll feel better about eating that six-course dinner and you won’t feel like you are weighing down the plane on the flight home. As always, remember to stretch and don’t forget about sunscreen!

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