Barbados is one of the most beautiful islands in the Caribbean. Palm-fringed beaches, turquoise waters filled with turtles and shipwrecks, the birthplace of Rum, and a warm island rhythm that makes you slow down and enjoy the moment. But with so much to see, planning a trip here can feel overwhelming. That’s why I’ve put together this 7 Day Barbados Itinerary — built from personal experience — to help you make the most of one week in Barbados, whether you’re travelling as a couple or with your family.
Day 1: Arrival & Easy Beach Time
Let’s not pretend we’re doing anything ambitious today.
After hours in a cramped in an uncomfortable seat on a plane, treat yourself. All you want is sea air, soft sand, and an ice-cold rum punch in hand. You’ve earned it, you’re on holiday.
Welcome to paradise.
What to do:
Head to the nearest beach — Carlisle Bay, Rockley Beach, or Dover if you’re on the south coast. Dip your toes into those calm, crystal-clear waters and breathe in that first deep hit of Bajan air. You’re here.
Evening tip: Grab dinner at a local spot like Fish Pot near Holetown — great Bajan cuisine in a lush beachside setting.
Day 2: Turtles, Shipwrecks & Racehorses on the South Coast
Morning: Horse Swimming at Pebbles Beach
Set your alarm early — this is worth it. Between 6–8am, racehorses from the Garrison Savannah are led down to Pebbles Beach for their daily swim. Watching them trot into the waves with the sun rising behind them is something you’ll never forget. Watching these powerful animals swim between yachts in the ocean is a surreal and unforgettable experience.
- Local tip: Head to the area between the Hilton and the Radisson — you’ll find parking nearby and great viewing spots by the old pier.
Lunch: Cuz’s Fish Stand
Cuz’s Fish Stand is located just a 5-minute walk from Carlisle Bay. Whatever you do, do not leave without trying a Fish Cutter (a fried marlin fish sandwich). Cuz’s Fish Stand is legendary for a reason. First opened by his father and now run by the son, Cuzz’s Fish Stand has been serving delicious fish cutters for decades.
Afternoon: Snorkel with Turtles at Carlisle Bay
Carlisle Bay is hands-down one of the best snorkelling spots in Barbados.
Swim out just a few metres and you’ll find sea turtles grazing on the seagrass, sometimes several at once. Swim out around 200m and you will reach the shipwrecks — six in total, with the Bajan Queen and Berwyn being the most famous and interesting to explore. All teeming with tropical fish. No boat tour required.
- Top top: If you are having difficulty finding the wrecks, make a note where the catamaran tour groups go as they all visit the same 3 – 4 wrecks and make it easy to spot.
- Snorkel Rentals Looking to rent snorkelling equipment? I recommend Paddle Barbados. I rented snorkel equipment, flippers and buoyancy aids for $30 Barbados Dollars ($15 USD) for 3 hours. The equipment was new, high-quality, and the staff were friendly.
Day 3: Heritage & Hidden Beaches on the West Coast
Morning: St. Nicholas Abbey & Heritage Railway
No 7 Day Barbados itinerary is complete without a visit to one of the island’s most unique attractions, St Nicholas Abbey – a working world-renowned boutique rum estate and distillery, steam railway, and 17th-century great house all in one.
You’ll get a behind-the-scenes look at single estate rum production, with tour options including a ride on the heritage railway to Cherry Tree Hill reserve, offering fantastic views over the east coast. And yes, rum tastings are included.
Afternoon: Heywoods Beach
One of my favourite hidden spots. Nestled on the shores of the West Coast, Heywoods Beach is a hidden oasis. Cherished by locals and those in the know, this peaceful, palm-fringed beach offers calm water, perfect for swimming or reading under the sun. No crowds. No vendors. Just bliss.
Haywood’s beach lacks public amenities such as toilets and changing rooms, however, the absence of disturbances is a worthy trade-off for peace and tranquillity. Immerse yourself in the laid-back atmosphere, where the only soundtrack is the soothing sound of softly breaking waves. With convenient parking, Heywoods Beach beckons as the ultimate morning retreat, a blissful start to your second day in this Caribbean paradise
Day 4: The Wild East Coast
Morning: Harrison’s Cave Eco-Adventure Park
Barbados is unique in the Caribbean, it’s the only island formed by tectonic uplift and not volcanic activity.
There is no better place to explore first-hand the unique geological history that shaped Barbados and made it unique in the Caribbean at Harrison’s Cave .
No 7 day Barbados itinerary would be complete without exploring this subterranean limestone wonderland of crystallised stalactites and stalagmites, underground waterfalls, streams, and emerald pools.
Incredibly, the massive underground cave system can be explored with a guided tour from the comfort of an electric tram. I’m fairly confident you will never experience a cave tour by tram anywhere else in the world.
- Bonus: The park now includes ziplines, obstacle courses, and nature trails.
Morning: Welchman Hall Gully
Located just 10 minutes from Harrison’s Cave, Welchmans Hall Gully offers a glimpse of how the island of Barbados looked before European settlers deforested the island for agriculture.
This lush gully is a tropical paradise, shaped by the remnants of an ancient collapsed cave system, and offers several stunning areas with undeveloped mahogany and bearded fig forests – some of the last native wilderness on the island. Welchman Hall Gully is explored via a winding jungle path flanked by soaring bamboo clusters, ancient mahogany trees, and exotic flora that makes you feel like you’re stepping into a green cathedral dedicated to nature.
Afternoon: Bathsheba Beach
Tucked away on the rugged, untamed east coast, Bathsheba is a ‘hidden’ gem that exudes a raw and captivating charm.
Bathsheba isn’t for swimming, but its dramatic coastline, surf-worthy waves, and iconic rock formations make it one of the most photogenic spots on the island.
In stark contrast to the serene waters and lively vibes of the South & West Coast, Bathsheba is a quiet, unspoiled Caribbean beach paradise nestled in a small sleepy fishing village.
Evening: The Round House, Bathsheba
After exploring Bathsheba, grab dinner at The Roundhouse.
Dine on contemporary Bajan cuisine against the untamed backdrop of Barbados’ rugged east coast, accompanied by the rhythmic symphony of waves crashing against the nearby shore. Fine dining and fine views, what more can you ask for.
The Roundhouse takes its name from the building’s historic circular walls, which provide picture-perfect panoramic views of the Atlantic Ocean, elevating the dining experience.
Day 5: Below the Surface
Morning: Atlantis Submarine Tour
The beauty of Barbados extends beyond the sun-kissed beaches to the vibrant marine life beneath the turquoise waters.
If you’re looking for a unique (and family-friendly) adventure in Barbados, the Atlantis submarine tour offers a unique opportunity to descend 150 feet beneath the ocean’s surface and witness a vibrant marine ecosystem up close, complete with colourful coral formations, exotic fish, and even sunken shipwrecks – all without getting wet.
Nothing says adventure like a submarine trip to a shipwreck. If you want a first-hand insight into what to expect, check out my Barbados Atlantis Submarine tour review.
Sunset: Dover Beach & Cocktails in St. Lawrence Gap
Wrap up a day of adventure with drinks by the sea. Dover is buzzing in the late afternoon and is perfect for sundowners. Try Charles Watersports for paddleboarding or jet ski rentals.
Evening (Bonus): Oistins Fish Fry (Fridays Only)
No 7 day Barbados itinerary would be complete without mentioning Oistins Fish Fry.
Every Friday & Saturday night, Oistins Fish Fry is a must. Fresh-caught fish, rum punch, live music, and dancing—it’s the ultimate Bajan party, and the best way to end your week.
- Top Tip: I highly recommend Pat’s place – it’s the roadside shack with the huge line. The wait may be long, but the Mahi-Mahi is incredible (and so are the portion sizes).
Day 6: Rum, Cliffs & Sea Caves in the North
Morning: Mount Gay Distillery Tour
No visit to Barbados is complete without sipping the island’s most famous export.
Barbados is the birthplace of Rum, and no trip to the island is complete without a visit to Mount Gay. Founded in 1703, Mount Gay is the oldest running rum distillery in the world. Mount Gay rums are world famous and world-class. Where better to learn of the colourful and captivating history of the spirit than where it all began?
The Mount Gay distillery tour offers an immersive experience into the history and craftsmanship behind this legendary rum. [Full Mount Gay Distillery Tour review here].
Midday: Harrison’s Point Lighthouse
Venture north to this abandoned lighthouse perched on a windswept cliff. It’s off-the-beaten-path, raw, and a photographer’s dream—but not for the faint-hearted. Explore with care. [Full guide to exploring the Abandoned Harrison’s Point Lighthouse here]
Afternoon: Animal Flower Cave
End the day at the extreme north of the island.
Explore the treacherously beautiful Animal Flower Cave, Barbados’ only accessible sea cave.
Wander through tidal pools, spot sea anemones (“animal flowers”), and take in the wild beauty of the north coast. Guided tours are available for $30 Bajan dollars / $15 USD).
Day 7: Bridgetown & Enterprise Beach
Morning: Enterprise Beach (Miami Beach)
This relaxed south coast spot is a favourite with locals. Calm water, shady trees, and a quiet vibe make it the perfect place to reflect, relax, and squeeze in one last swim.
Afternoon: Explore Historic Bridgetown
Spend your final afternoon soaking up Bajan culture. Bridgetown is a UNESCO World Heritage Site, filled with colonial architecture, local markets, and museums that paint a rich picture of the island’s past. It’s a great place to grab some last-minute souvenirs, Duty-Free shopping and stretch your legs sampling island life before the long flight home.
Final Thoughts
This 7 Day Barbados Itinerary blends the best of what the island offers — both on land and underwater. Barbados may be small, but it packs a punch—from rum distilleries and racing horses to shipwrecks, sea caves, and postcard-perfect beaches, offering something unforgettable for both couples and families.
One week is just enough to fall in love. But don’t be surprised if you’re already planning your return before the plane even takes off.
If you’re planning a trip to the island, bookmark this guide, share it with your travel crew, and don’t forget to check out my Barbados travel resources for accommodation picks, restaurant guides, and more.
Looking for more Barbados tips and tricks? Don’t forget to check out my complete Barbados Travel guide.
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