5 Workouts You Can Easily Do on a Cruise with Limited Time & Equipment

Don’t let the unlimited buffets turn you into a human breadstick! These 5 quick, no-equipment workouts will keep dads moving on a cruise without sacrificing fun (or food). From balcony squats to chasing your kid across the deck, here’s how to stay fit at sea.

Look, I love a good cruise. The endless food, the sun, the fact that my kids are distracted by a water slide long enough for me to enjoy a full cup of coffee—priceless. But there comes a point, usually around day three, when my body starts feeling like it’s composed of 80% soft serve and 20% piña colada. And that’s when I know it’s time to get moving.

The challenge? Cruise ships aren’t exactly built for serious gym time. Sure, there’s a fitness center, but let’s be honest—when you're on vacation, finding an hour to work out is about as likely as finding an empty deck chair at noon. So, we dads need efficiency. Short, simple workouts that don’t require much space or equipment but still keep us from turning into human breadsticks.

Here are five quick and effective workouts you can do on a cruise without sacrificing too much of your buffet time.

1. The Balcony Burner

Your stateroom balcony isn’t just for dramatic ocean gazing—it’s prime real estate for a bodyweight workout. This one takes about 10 minutes and keeps your heart rate up.

The Routine:

20 Squats
15 Push-ups
10 Lunges (each leg)
10 Triceps Dips (using a chair or the balcony railing—safely, please!)
30-Second Plank

Repeat 3 times. You’ll earn that extra croissant at breakfast.

2. The Pool Deck Sprint

If you’re up early (or just need an excuse to escape the cabin), hit the jogging track or pool deck for some quick cardio. You don’t need much time—just 15 minutes will do the trick.

The Routine:

30-Second Sprint (or fast-paced walk, depending on how much last night’s dinner is still weighing you down)
30-Second Rest

Repeat 10 times. Bonus points if you weave through the sunbathers like an obstacle course.

3. The Stairway to Gains

Elevators are for quitters. The ship’s staircases are an underrated fitness tool, and they’re always available (unless you’re on embarkation day—then may the odds be ever in your favor).

The Routine:

Walk up 10 flights of stairs at a steady pace
Sprint up 5 flights
Do 10 slow and controlled calf raises on the last step

Repeat twice. By the time you’re done, your legs will feel like they just finished a mountain climb, except your reward is an all-you-can-eat taco bar instead of a scenic summit.

4. The Kid Wrangler

If you’re cruising with kids, congratulations! You have built-in workout equipment. Use them wisely.

The Routine:

20 Squats while holding a toddler (or a small carry-on if your kids are too big for this nonsense)
15 Overhead Presses using your kid (or again, a small suitcase)
10 Push-ups with a kid sitting on your back (if they’re under 50 lbs, otherwise, reconsider your life choices)
30-Second Chase Drill: Run after your child when they inevitably try to sprint toward the arcade unattended

This workout is spontaneous, effective, and guarantees exhaustion—yours, not theirs.

5. The Lounge Chair Core Crusher

Sometimes, you just don’t feel like standing. Fair enough. But that doesn’t mean you can’t get in a sneaky core workout while lounging by the pool.

The Routine:

20 Seated Knee Raises (sit on the edge of the chair, bring knees up toward your chest, then lower)
20 Russian Twists (lean back slightly, twist side to side, bonus points for holding a drink)
15 Seated Leg Extensions (straighten legs out in front of you, hold for 2 seconds, then lower)
30-Second Seated Plank (sit on the edge, lean back slightly, and hold)

Repeat 3 times, then celebrate with a nap under your towel.

Docking the Ship: The Recap

Staying active on a cruise doesn’t have to be a chore. With a little creativity and minimal effort, you can sneak in a workout that keeps you feeling good (and justifies an extra round of dessert). Whether it’s using your balcony, running the deck, or treating your child like a human kettlebell, you’ve got options.

Quick Summary:

Use your balcony for a bodyweight circuit
Get in sprints on the jogging track or pool deck
Take the stairs instead of the elevator for a killer leg workout
Turn parenting into resistance training
Engage your core while lounging in a deck chair

So go ahead, embrace the cruise life—just don’t let the cruise life completely soften you up. Now, if you’ll excuse me, I have a date with the soft serve machine.

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