Types of exercises you can do while visiting Hawaii

Just because you are visiting Hawaii it doesn’t mean that you have to forego exercising. You can still get some exercise in even as you are enjoying your stay in this tropical paradise. After all, you need to burn some calories in between the fruity mixed drinks and delicious food commonly served at the nightly luaus or your clothes might not fit when you get home. Here are some of the types of exercises you can do and still enjoy all that Hawaii has to offer.




One of the main tourists attractions on the “Big Island” is the Hawaii Volcanoes National Park. There are two active volcanoes in the center of the park which means the terrain and scenery is changing almost daily. Since there are trails crisscrossing the park and the two lava tubes you will be able to get plenty of exercise, especially if you walk up to the Jaggar Museum where you will be treated to a stunning view of Halema’uma’u Crater.


If you want to add some rock climbing to the hike I recommend a visit to Waimea Canyon State Park. Also known as the “Grand Canyon of the Pacific” it measures 10 miles long and is up to 3,000 feet in some places which means you can get in plenty of exercise while enjoying some of the most spectacular views on Hawaii.




One of the best exercises for your overall health is swimming, and there are plenty of beaches on all of the islands. One of the best places for swimming and snorkeling is Hanauma Bay, which is located on the Island of Oahu. The clear water is perfect for viewing fish and coral reefs, and the bay is also known to be relatively calm which makes it the perfect place for swimmers of all ages. If you want a little more adventure and can afford to pay you might want to consider a trip to Sea Life Park Hawaii where you can swim with the dolphins.  




A great way to sightsee and exercise is to bike around the island. This also lets you choose when and where you stop, along with how long you spend looking around. You can easily spend your entire stay on the islands biking from one great spot to another, and there are plenty of roads and trails for you to explore. You can rent a bike from any number of shops, and there are even guides that will show you some of the places locals love to go.




You can burn off some of the calories from last night’s luau, along with build muscle and sightsee just by rowing around the island. One great place to spend the day in a boat is at Makapu’u where you can row around the lighthouse, and even enjoy some hiking on the beach. Niihau also has calm waters perfect for rowing, and if you choose to visit Poipu Beach State Park you can even stop for lunch.

Why you should have a professional trainer help you with punching bag training

hawaii 8Hitting a heavy bag isn’t easy, and this is something everyone should understand at some point or the other. Sometimes, if you aren’t aware of the hits that can hurt you, you might do more damage than good. I recommend working with a professional trainer in the beginning, as it can take your exercising routine to a whole new level. In a worst case scenario, if you don’t have enough money to get a studio subscription or hire a trainer, the least thing you can do is watch some online videos. There’s a myriad of resources that are available for free, and many of them will also recommend you the proper equipment ( shoes, gloves, boxing bags and so on)  you have to utilize in order to stay safe all the time.

Injuries can be severe if you don’t have a good pair of gloves. There’s a high chance you probably use your hands on a regular basis, either when you’re at work or when you’re at home. Most of us rely on using our fingers, and many people out there type all day long, so if you have no prior experience with using a punching bag, don’t start throwing punches without any protective equipment. While the importance of using gloves can’t be denied, it’s almost as crucial to use hand wraps, as well. These can restrain your hands so that they fit better inside the glove and there’s as minimum impact as possible. Here you can read more about how useful the hand wraps are when using a boxing bag.

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It can be hard to start training when you don’t have the physique or experience to do it. Just use a simple set of punches and once you master all the movements, you can start integrating other hits. Be sure to warm up depending on your personal preferences. Some people might find it difficult to jump rope for as many as fifteen minutes, which is why it’s recommended that you walk for thirty to forty-five minutes prior to hitting the bag. Climb some stairs or dance around the house without feeling any sort of embarrassment. You’re doing everything for yourself and all of these small things can significantly improve your mood.

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Increasing your resistance is often times more important than anything. Work on your physique and eat some fresh veggies and fruit, as well as lean protein to be able to hit the punching bag efficiently. Don’t put too much pressure on yourself as small steps are usually more efficient when it comes to heavy bag training.

Cardio exercises you can do at home (or near it)

If you don’t have the time to go to a gym several times a week, it doesn’t mean you can’t keep yourself in shape in your own apartment. A couple of daily, simple cardio exercises will keep you fit and will also eliminate those extra kilos.

As usual, the first stage should be the warm-up. You can choose from various exercises: reverse lunges, squatting arms overhead, jumping Jacks, bridges (you rest your body on the carpet, with your knees bent and then you lift the upper side of your body into the air and keep it like that for a couple of seconds, while your head and shoulders are still resting on the carpet), etc.


Jump rope

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This is one exercise we are all familiar with since we were kids. However, this is also one you can appeal to, if you want to lose weight. On average, you can lose 100 calories if you jump rope for about 10 minutes. If you wish to lose more than the average number of calories, you can switch through various modes and intensity levels. Jump rope is a fun exercise that will work several muscles groups located in your arms, shoulders, legs and butt. Nevertheless, remember this puts a lot of strain on your wrists, ankles and shoulders and, to protect them, it is recommended you wear adequate sport shoes and adjust the cord so that it feels comfortable in your hands. If you want to lose even more weight, you can add to your jumping rope routine  some muscle strengthening exercises that will increase the efficiency of your training.


A 45 minutes walk

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Walking is a daily activity that you can practice to lose weight, to keep fit and to get some place you need to be at the same time. Imagine that you choose walking 20 minutes to the market, instead of driving your car or taking the bus, and you come back the same way, carrying simple groceries. This will work miracles for your legs and for your entire body. Walking alone is not the best idea if you want to lose weight, but, if you do it in a sustained rhythm, combine it with the proper diet and other physical exercises, we guarantee you can lose 1 pound in one week. The safety precautions that you should take if you’re using walking to lose weight is wear shoes that provide good arch support and always take a bottle of water with you. Of course, don’t forget that overdoing it will not get you anywhere.


Climbing stairs

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You can burn approximately 90 calories if you climb the stairs for about 9-10 minutes at an increased pace. If you run up the stairs you can burn up to 190 calories. Try avoiding the elevator and take the stairs twice a day. For even more good news, climbing down stairs will also burn calories, though not at the same rate.



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Everyone dances around the house, when they’re cooking, cleaning, when they’re happy, if they had a glass of wine or if they’re feeling euphoric. 20 minutes of dancing will help you burn 100 calories or more and it will also improve your mood and attitude. For the best approach, play music that reminds you of happy days in your life or that you find extremely catchy. It will get you moving in a second.

It is true, doing all these in the same day, is not simple, but you can try picking up 2 of them for your daily exercise portion.


About me

I’ve been in the field of fitness training for several years now and more recently, I was hired by multiple resorts in Hawaii to help people stay in shape while they are on vacation. I’ve developed some regimens that I would like to share with you as they can take your workout routine to a whole new level by helping you to build muscle and burn fat. Obviously, if you have no experience when it comes to bodybuilding, maybe you want to take it slow and focus on some cardio before jumping on the weight lifting or heavy bag training bandwagons.

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I usually start by telling my students that we have to spend some minutes on the stationary bike or jumping rope. Afterward, we’re more than free to stretch for five to ten minutes as we’ll be able to stimulate our muscles a whole lot better if they’re in their natural position. If you’d like to create a routine of your own, I recommend choosing a music playlist that you’ll find online either on YouTube or any other music streaming services, but the main point to keep in mind is that the beats have to be energetic and positive. Try to get rid of any negative thoughts even when starting to hit the punching bag because otherwise, it won’t do too much when it comes to relieving the stress you might have been suffering from during the months you were at work.hawaii 2

Based on the results that I saw with my students, I came to the conclusion that the most efficient punching bag workout is like a circuit. Spending five minutes hitting the heavy bag as forcefully as possible and then taking a short 30-second or 1-minute break is extraordinarily beneficial both when it comes to bodybuilding and when it comes to burning fat. I recommend alternating between high kicks and low kicks, continuing with twenty punches or so and then finishing it off with five left hooks as well as five right hooks. Knee strikes are more strenuous for some people, depending on their experience and skill level, which is why you might want to integrate them into your routine or leave them out.

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If weight loss is what you have on your mind, you might want to take a break from the same workout you’ve been doing for several months. Plateau-busting regimens usually consist of multiple types of exercises, and here’s where using a punching bag might come in handy. Jogging and biking are great but they might be less effective in the long run, particularly if what you have on your mind is building some muscle.

It goes without saying that you should also work on your diet by integrating lean protein and fresh vegetables and fruit. These foods contain healthy nutrients that can all work together on defining your body shape. Be sure to consume enough fiber and nuts such as almonds, sesame seeds, and sunflower seeds.