At a glance
This epic six-week journey through Costa Rica and Panama is more than a holiday, it's a total transformation.
Unleash your inner explorer as you trek through the lush rainforest, swim in warm ocean waters, and learn from Indigenous communities who live in harmony with nature.
Forge a deeper connection with the natural world as you trek through rainforests, take part in conservation work, and learn traditional arts, crafts, and farming — all while transforming yourself into a truly global citizen.
Download your detailed itinerary or keep scrolling for the highlights:
- Become a conservation champion, learning from experts and being an active participant in wildlife rehabilitation
- Discover Indigenous cultures and contribute to community-based ecotourism
- Zipline through canopies, white water raft down roaring rivers, and learn to surf
- Indulge in the world's finest coffee and make your own chocolate bar
- Explore the stunning Bocas del Toro archipelago, snorkel along coral reefs, and see colorful fish before unwinding on unspoiled beaches
- See the world-famous Panama Canal in operation
- Stay in a mix of hostels, lodges, hotels, and homestays
- Programme Leaders to support you every step of the way
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Live with Indigenous communities
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Support conservation projects
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Learn to surf
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Watch sea turtles nesting
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Snorkel in clear blue sea
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Visit the Caribbean and Pacific coasts
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Learn about the rainforest, cloud forest, and island ecosystems
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Go white water rafting
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Learn to make coffee and chocolate
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Climb trees and zipline down
Overview
Trade your everyday for this incredible six-week expedition through the heart of Central America.
Combine learning, exploring, and personal growth as you uncover the captivating beauty and cultures of Costa Rica and Panama. Witness the delicate balance between ancient traditions and modern progress.
Connect with local communities, learn Spanish, and embrace Indigenous wisdom. Seek out breathtaking natural wonders and marvel at the engineering feats of the Panama Canal. Travel by boat, bus, and even zipline through lush rainforests and across pristine waters.
Push your boundaries as you navigate new cultures and chart your own path through the rainforest. Gain a newfound confidence and appreciation for the natural world.
Ditch the guidebook and trust your instincts. This unforgettable adventure will empower you to write your own story. Who knows, you might even fall in love with Central America!
Your journey
Your journey starts in the heart of Costa Rica. You'll immerse yourself in its vibrant culture, hone your Spanish, and make new friends. Explore the Monteverde cloud forest, zipline through the rainforest canopy in La Fortuna, and assist researchers at the Camaquiri Research Station.
Venture into the Tortuguero Canals, experience rainforest conservation firsthand, and encounter majestic jaguars at a dedicated reserve. Discover the rich tapestry of Indigenous cultures and contribute to community-based ecotourism initiatives.
Cross the border into Panama and meet the Naso People, a unique Indigenous community. Explore the Bocas del Toro Islands, snorkel in pristine waters, and learn about sustainable practices.
Experience the thrill of white water rafting and embrace the cloud forest's tranquility in Boquete. Indulge in the world's finest coffee and create your own chocolate from bean to bar.
Discover Coiba National Park, a haven for wildlife both on land and underwater. Hike through lush forests, encounter fascinating marine life, and marvel at the park's rich biodiversity.
Ride the waves with surf lessons and soak up the sun on Panama's picturesque coast. Delve into the history of Panama City, witness the Panama Canal's engineering prowess, and connect with the Embera Indigenous community.
This six-week journey offers a unique blend of cultural immersion, wildlife encounters, and hands-on conservation experiences. Create lasting memories, forge new friendships, and return home with a profound appreciation for the natural world.
Your adventure awaits!
Week 1 to 3: Costa Rica
Your adventure begins in Costa Rica
You'll arrive at San Jose International Airport, where Projects Abroad staff will greet you. Your journey begins with a cultural orientation, a chance to meet fellow travellers, learn some Spanish, and adjust to your new surroundings.
Explore Monteverde cloud forest
Soon, you'll head north to the Monteverde cloud forest Reserve. Experts will guide you through this biodiversity hotspot. Explore Santa Elena and enjoy one of Costa Rica's oldest butterfly gardens.
Zipline and Relax in La Fortuna
Travel by bus and boat across Lake Arenal to La Fortuna. Conquer one of Central America's longest ziplines, then recover in a thermal pool. Visit a local crocodile farm and explore the national park, including ancient lava fields. Gain insights into local conservation efforts and the positive impact of tourism.
Wildlife Monitoring at Camaquiri
Enjoy a day of independent activities before heading into your week 2 arrival at the Camaquiri Research Station and Reserve. Use camera traps to monitor wildlife and assist researchers with image interpretation and organisation. Learn about local insects from a resident biologist and experience the on-site staff's lifestyle.
Discover Tortuguero Canals
Journey to Barra de Colorado and discover the beauty of the Tortuguero Canals. Visit another research station and learn about its public-private partnership. Depending on the season, witness Giant Sea Turtles laying eggs on the beach (autumn) or take a night walk through the jungle (spring).
Rainforest Immersion
Stay at a lodge deep in the rainforest and engage in conservation activities like trail maintenance and bird surveying. Hike through the primary rainforest, using specialist equipment to climb into the canopy. Enjoy refreshing swims in creeks and rivers.
Encounter Jaguars and Coastal Wildlife
Week 3 starts at a Jaguar Reserve, offering a rare opportunity to see this elusive feline. Explore Cahuita National Park, including a coastal hike to see more wildlife. Relax by the Caribbean Sea before taking a boat across the Telire River.
Indigenous Culture and Rainforest Traditions
Witness the interaction between Indigenous and newer cultures on the riverbank. Head deeper into the rainforest to a traditional Bribri reserve. Learn archery and weaving, then enjoy storytelling from elders.
Community-Based Ecotourism
Travel to Gandoca Manzanillo Refuge and visit a family-run ecotourism initiative. Volunteer to do activities like removing invasive species and maintaining gardens. Tour the Lagoon, learn about the wetland ecosystem, and hike to Punta Uva beach for relaxation and a clean-up activity. Enjoy your last night in Costa Rica.
Week 4 to 6: Panama
Enter Panama.
Discover the Naso People and their Traditions
Cross the border and immerse yourself in the world of the Naso People, one of the few Native American tribes still governed by a monarchy. Witness their efforts to preserve their traditions.
A Naso guide will lead you on an interpretive jungle hike, unveiling the secrets of the rainforest. Spot sloths, monkeys, toucans, and other fascinating wildlife along the way.
Explore the Bocas del Toro Islands
Venture to Bocas del Toro and explore the islands by boat and e-bike. Visit Starfish Beach, Dolphin Bay, and Red Frog Beach.
Snorkel in crystal-clear waters before visiting Plastic City to learn about local recycling initiatives. Continue to Bastimentos Island to cruise through mangroves and explore caves that are home to vital bat colonies.
Experience the cloud forest of Boquete
In week 5, journey into the highlands of Panama to Boquete, a charming town nestled in the cloud forest and renowned for its adventure activities. Spend the day white water rafting along the Chiriqui Viejo River.
Embark on a 4x4 truck drive deep into the jungle to visit hanging bridges and explore the local ecosystem with expert guides. Plant new trees and meet the Ngabe People. Learn from the local women about sustainable cacao farming using traditional methods. Discover the chocolate-making process, creating your own chocolate from ‘bean to bar’.
Tour the Geisha coffee plantation, including a taste of one of the world's most expensive coffees.
Discover the "Galapagos of Central America"
Next, explore Coiba National Park, often called the "Galapagos of Central America". Hike through lush forests teeming with wildlife. See sea turtles, sharks, and perhaps even whales.
Experience a unique blend of land and water-based nature, showcasing the park's incredible biodiversity both above and below the water.
Learn to Surf and Uncover Panama City's History
Week 6 begins with three days of surfing tuition, followed by free time to continue surfing or explore the local coast.
Move on to Panama City, a captivating blend of colonial and modern architecture. Discover how Panama's strategic location has shaped its destiny.
Explore the Miraflores Locks for an up-close look at the operation of the world-famous Panama Canal.
Visit the Bio Museum, designed by Frank Gehry, to learn about Panama's geology.
Connect with the Embera Indigenous Community
Conclude your trip with a journey in a traditional dugout canoe, travelling upstream to the Chagres National Park and the Embera Indigenous community. Learn about their well-preserved traditions and experience their culture through art, music, dances, and food.
Gain insights into the challenges they face with the creation of a national park around their ancestral home.
Farewell to Panama
Return to Panama City for a final day to spend as you wish with your new friends. Your group leaders will then accompany you to the airport, sending you home with countless stories to share.
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Live with Indigenous communities in the rainforest
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Explore the cloud forest ecosystem
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Learn to surf
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Relax on pristine beaches
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Tour the Panama Canal
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See dolphins and other marine wildlife
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Bathe in crystal clear and warm ocean waters
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Visit Bocas del Toro
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Spend time on a working coffee plantation
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Get to know Panama City
What makes our Gap Programmes so special?
They are the perfect blend of adrenaline, exploration, and meaningful connection. We pride ourselves on our ability to deliver authentic, unforgettable experiences – with safety, support, and the freedom to explore.
Each programme contains our Gap Components, the DNA of our philosophy around transformational travel.
Gap Components focus on five essential aspects:
- Adventure — outdoor activities that boost confidence
- Community — make a positive impact, and develop real connection through relationships
- Exploration — go off-grid, embrace nature, and build resilience through new experiences
- People & Planet — learn about global issues, local responses, and different cultures
- Transformation — personal growth, new skills, and self-discovery
For more information, read What are Gap Components?
Why Projects Abroad?
With over 30 years of experience connecting people with purpose, we’re no strangers to the transformational power of travel.
We believe for transformation to take place, your experience must be authentic. Likewise, the best experiences unfold where there is a real connection to other people, places, and the planet. And, when done well, travel benefits everyone involved.
Our global network means we have the two things to give you the experience, security, and connection you crave — local experts and local knowledge.
Of course, we know the sights, and you’ll see these. But you’ll be more than a tourist. You’ll be immersed in a local culture and way of life — so you won’t just see the world, you will feel it too.
- Relax, we’ve got this — we handle the planning so you can focus on the fun stuff.
- Budget-friendly — honest pricing means no nasty surprises. Accommodation, activities, meals… all included.
- More than just photos — return with new friends and unlock a whole new outlook, passion, and perspective on this planet you call home.
Meals & Accommodation
Stay in a mix of comfortable hostels, lodges, hotels, and family-run homestays, fostering connections with friendly locals and like-minded travellers.
Enjoy a delightful variety of local specialities and familiar favourites, with options for every dietary need. From bustling markets to charming cafes, your culinary journey will be as rich and diverse as the landscapes you encounter.
You’ll also make your own chocolate, from bean to bar, and get to taste one of the world’s most expensive and sought-after coffees.
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Eco lodge
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Dorm rooms
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Social areas
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Hostel in Panama
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Relax by the pool
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Arabica coffee cherries ready to be harvested
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Bienmesabe, a popular dessert in Panama
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Ceviche, raw fish marinated in citrus
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Pork casado, a traditional dish in Costa Rica
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A traditional Costa Rican breakfast of rice, beans, egg, cheese, and plantain
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Sancocho, a traditional chicken soup in Panama
FAQs
What's included?
The cost of your trip covers everything except your flights, visa(s), insurance, and spending money.
You'll get:
- Picked up from the airport, and taken back again when it's time to go home.
- Three meals a day.
- Accommodation.
- All advertised activities.
- 24/7 support in destination(s).
- Regular social events, excursions, and workshop activities.
- Visa support and advice.
- Full induction and orientation by experienced staff upon arrival.
- A minimum of at least two Programme Leaders with you during your trip.
For a full list, read What's included in the price?
How do I pay?
All that is needed to secure your place on any Gap Programme, Gap Project, or Global Gap Year is:
- Pay a £195 deposit today.
- This deposit is taken off the final balance of payment for your trip.
- The remaining balance is due to be paid three months before you travel.
You can choose how much, and when to pay, up to three months before your start date.
This means you have complete flexibility to save up or pay in instalments at a time that suits you.
There is no interest, no credit, and no fees. You are in total control.
Read Payments made easy for more information.
What are Gap Components?
Our Gap Components are the DNA of our philosophy around transformational travel.
Each Gap Program contains five essential components:
Adventure
Leave your comfort zone in the dust! We're talking about hiking epic trails, rafting down rapids, dune buggies, and ziplining through incredible landscapes. This is more than just an adrenaline rush. These adventures are designed to build your confidence, strengthen your friendships, and give you life skills that will stay with you long after you unpack your bags.
Community
Ready to make a difference? Get involved and give back to the incredible places you'll visit. Roll up your sleeves and join beach cleanups, help protect endangered forests and wildlife, or teach, build, and lend a hand in local communities. You'll learn about giving back, see the world through a whole new lens, and leave a positive footprint, wherever you tread.
Exploration
Time to go wild! Picture camping under the stars, spotting rare animals, trekking into the remote wilderness, and experiencing life in a homestay. It won't always be easy, but that's the point. These programs are designed to build your resilience and ignite your sense of adventure. You'll push your limits, ditch the digital world, and stretch yourself further than you ever thought possible.
People & Planet
Ready to go beyond sightseeing? Dive headfirst into the real issues facing our planet, learn from local experts, and immerse yourself in vibrant communities. Get hands-on, open your heart, and experience different cultures for yourself. These programs will shake up your perspective, inspire you to act, and help you understand your own place in this awesome, interconnected world.
Transformation
This gap year is your chance to invest in yourself. Homestays, workshops, excursions… These aren't just activities; they're stepping stones to uncovering what makes you tick, setting goals, and building the skills that will help you become the best version of yourself. Think boosted confidence, newfound independence, and a global mindset that'll open doors down the road.
Unlock the power of the Project Expert
Complete the form below to connect to your dedicated Project Expert who can answer any questions about your Gap Adventure.
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