Belize: turquoise waters, warm sun, and vibrant culture. Most people come here to relax, unwind, and sip on coconut water by the beach. But for my bestie and me, our Belize adventure had an extra twist—a sweat-drenched, laugh-filled 30-minute full-body HIIT workout that combined strength, cardio, and core, all set in one of the most beautiful locations in the world.
Let me take you on a little journey through our tropical workout escape and share how you can do this same high-energy routine no matter where you are. All you need is 30 minutes, your bodyweight, and a willingness to push yourself—with a smile.
Why HIIT in Belize?
We chose a HIIT workout (High-Intensity Interval Training) because it’s fast, effective, and doesn’t require a gym. When you’re traveling, that combo is gold. Belize offered the perfect natural gym: white sand under our feet, the sound of waves as our playlist, and palm trees swaying like nature’s cheerleaders.
Plus, working out with a best friend makes everything better. You hold each other accountable, keep the energy high, and celebrate every rep together. Even the burn feels fun when you’re side by side!
The Workout: 30 Minutes, No Equipment, Maximum Results
This full-body HIIT session is broken into three sections: Strength, Cardio, and Core. You’ll work for 40 seconds, rest for 20 seconds, and repeat each block twice. Ready? Let’s go!
🏋️♀️ Part 1: Strength (10 minutes)
This section targets your major muscle groups—legs, glutes, arms, and back. We focused on slow, controlled movements to build muscle and endurance.
1. Squat to Reverse Lunge (40 sec work / 20 sec rest)
Start with a bodyweight squat, then step back into a reverse lunge, alternating legs. Your quads and glutes will thank you!
2. Push-ups (Standard or Modified)
We dropped to our knees when needed but kept our backs straight and our cores tight.
3. Glute Bridges with Pulse
Lying on our mats, we pushed through our heels to lift our hips, then added a mini pulse at the top for extra burn.
4. Superman Pulls
Lying on our stomachs, we lifted our arms and legs off the ground and pulled back like we were rowing. This one is perfect for your back and shoulders.
5. Wall Sit or Tree Sit (hello, Belizean palm!)
We found a strong palm tree and leaned back into a deep wall sit—quads on fire! If you’re indoors, any wall will do.
Repeat all 5 moves once more. Total time: 10 minutes.
🏃♀️ Part 2: Cardio (10 minutes)
Time to get that heart pumping! This section had us breathing heavy and laughing through the sweat.
1. High Knees
Drive your knees up as fast as you can. We challenged each other to stay in sync—easier said than done!
2. Jump Squats
Explode up from a squat and land softly. These are killer for legs and glutes while torching calories.
3. Mountain Climbers
In plank position, we drove our knees toward our chest quickly. It’s like sprinting in place—on the sand, it’s extra spicy.
4. Skater Hops
We jumped laterally, landing on one foot, mimicking a speed skater. Great for agility and balance.
5. Burpees (We groaned… but did them anyway!)
Jump up, drop down, push-up if you can, then back up again. This total-body move is brutal—but it works.
Repeat all 5 moves once more. Total time: 10 minutes.
💪 Part 3: Core (10 minutes)
Time to hit the abs! After all that cardio, we dropped to the mat (or towel) and focused on building a strong midsection.
1. Plank Shoulder Taps
From a high plank, tap your opposite shoulder while keeping your hips as still as possible.
2. Russian Twists (no weight needed)
Sitting on the ground, we twisted side to side, engaging the obliques.
3. Bicycle Crunches
We brought elbow to opposite knee in a slow, controlled motion, really feeling that burn.
4. Flutter Kicks
Legs straight and hovering off the ground, we kicked up and down in small, fast movements.
5. Forearm Plank Hold
Finish strong with a static hold. We made it a competition to see who could hold it the longest—spoiler alert: my bestie won.
Repeat all 5 moves once more. Total time: 10 minutes.
Cool Down & Stretch (Bonus 5 minutes)
After crushing 30 minutes of intensity, we gave our bodies a well-deserved stretch under the Belizean sun.
- Forward fold to loosen hamstrings
- Lunge stretch for hip flexors
- Child’s pose for back and shoulders
- Cat-Cow to open the spine
- Seated twist to release tension
Stretching on the beach, breathing in the ocean air, and soaking up the post-workout endorphins? Pure bliss.
The Magic of Working Out with Your Bestie
Doing this HIIT workout with my best friend wasn’t just physically energizing—it was emotionally uplifting. We motivated each other, cracked jokes mid-burpee, and turned every “I can’t” into an “I did.”
There’s something special about sweating together, especially in a beautiful place like Belize. The memory of this workout is now one of our favorite shared stories, and we’ve decided to make “vacation workouts” a tradition wherever we go next.
Tips If You Want to Try It Too:
- Stay hydrated. Tropical heat + exercise = major sweat.
- Use a towel or mat if you’re working out on sand.
- Go at your own pace. Modify any move to match your fitness level.
- Make it fun! Laugh when you mess up. Dance between sets. Take sweaty selfies.
- Cool off with a swim after—seriously, nothing beats jumping into the ocean after a tough session.
Final Thoughts
Our 30-minute full-body HIIT workout in Belize reminded us that fitness doesn’t have to stop when you’re on vacation. With a little creativity and a lot of heart, you can turn any space—beach, backyard, or hotel room—into your own personal training ground.
Whether you’re traveling or staying home, grab your bestie and give this routine a try. It’s short, effective, and will leave you feeling strong, connected, and ready to take on anything.
Belize gave us memories. This workout made us stronger. And doing it together? That made it unforgettable.
