Strength Techniques and Strategies How to Stay Fit During Breaks and Holidays By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on November 22, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print Getty Images / Westend61 Table of Contents View All Table of Contents Incorporating Fitness During Breaks Maintaining Exercise Routines Everyone will experience an interruption in their exercise and workout schedule from time to time. Holidays, weddings, vacations, injuries, and even illness, can all force you to take some time off no matter how dedicated you are to your training routine. So, how can you keep exercise a priority when your schedule changes? And how little (or how much) exercise is necessary to maintain your general fitness level? While there isn't one right answer for everyone, most experts agree that it all depends on your goals and current level of fitness. If your goal is to maintain your fitness level during a few weeks of reduced training, then some moderate exercise for 30 minutes every other day is all you need. If your fitness level is high and you want to keep it that way, you will need to adjust your exercise time, type and intensity accordingly. Incorporating Fitness During Breaks The good news is, small amounts of high-intensity movement can be especially helpful for maintaining your fitness level. At a minimum, perform two high-quality, high-intensity, 30-minute training sessions each week until you can resume your usual program. Below are some options for how to do this: Add 30-second sprint training twice a week. Add interval training routines twice a week. Add short, high-intensity workouts in order to burn more calories in less time. Use the days when you can't exercise for rest and recovery. Keep the high-intensity days 2 to 4 days apart for maximum benefit and allows plenty of time for rest, which is essential if you are doing high-intensity workouts. Tips for Maintaining Exercise Routines Instead of detraining and reconditioning, these tips may help you keep up your exercise routine after all, or at least maintain a semblance of normalcy. Exercise in the morning Use the S.M.A.R.T. principle and set some real goals for your routine and your motivation Schedule exercise by putting it on your calendar Ask your family or friends for support Make exercise a family activity Exercise at home or in a hotel with a no-equipment bodyweight workout Maintain a balanced attitude and enjoy a variety of shorter workouts Use the time off to rest, cross-train train, or as a way to combat overtraining A Word From Verywell Maintaining a fitness routine can be challenging, particularly amidst holiday chaos. Try to plan ahead, seek out unique ways to incorporate movement, and don't be too hard on yourself if you workout less than you do in other seasons. The holidays require flexibility and balance, even when it comes to personal fitness. How to Start Running Again After a Break Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ. Divergent response of metabolite transport proteins in human skeletal muscle after sprint interval training and detraining. Am J Physiol Regul Integr Comp Physiol. 2007 Feb 15; Lemmer, J. T., et al. Age and gender responses to strength training and detraining, Medicine and Science in Sports & Exercise, 32(8):1505-1512, August 2000. Mujika I, Padilla S. Cardiorespiratory and metabolic characteristics of detraining in humans. Med Sci Sports Exerc. 2001 Mar;33(3):413-21. Review. Toraman NF., Short term and long term detraining: is there any difference between young-old and old people? Br J Sports Med. 2005 Aug;39(8):561-4. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit