Day-by-Day Itinerary
Arrive on Rarotonga, settle into your Muri Beach accommodation, and take a gentle introduction to the legendary lagoon.
Morning
Arrival at Rarotonga International Airport (RAR)
Clear customs, exchange some currency, and pick up a local SIM card. Pre-arrange a transfer or take a taxi to your accommodation in the Muri Beach area. The drive has a first glimpse of the island's lush interior and coastline.
1-2 hours
$30-50 for taxi
Many hotels offer airport transfers; confirm in advance.
Lunch
The Mooring Fish Cafe
Fresh seafood, burgers, salads
Mid-range
Afternoon
Muri Lagoon Kayak & Snorkel
After settling in, walk across to Muri Beach. Rent a transparent-bottom kayak or a stand-up paddleboard from Muri Watersports and explore the calm, turquoise waters of the lagoon at your own pace. Snorkel around the small motu (islets) just offshore.
2-3 hours
$25-40 for rental
Rentals are readily available on the beach; no advance booking needed.
Where to Stay Tonight
Muri Beach (Palm Grove or Muri Beachcomber)
Muri has the best lagoon for swimming and water activities, with a fantastic selection of restaurants and cafes within walking distance.
Buy a 'Topless' car rental voucher at the airport for great rates. Driving is on the left. A local driver's license ($5) is required from the police station.
Day 1 Budget: $180
Hike through Rarotonga's rugged interior, then experience an memorable traditional Polynesian night.
Morning
Cross-Island Track (The Needle to Wigmore's Fall)
Tackle the island's most famous hike. Start at the Avatiu Valley end, trek through dense jungle, climb to Te Rua Manga (The Needle), and descend past Wigmore's Waterfall. It's challenging but incredibly rewarding with panoramic views.
3-4 hours
$0
Start early (by 8 AM) to avoid the midday heat. Wear sturdy shoes and bring plenty of water. A guide is recommended for first-timers; Pa's Trekking Tours is excellent.
Lunch
Vaima Restaurant & Bar
Cook Island & Pacific fare
Mid-range
Afternoon
Recovery & Arai Te
Tonga Marae Visit
Spend the afternoon relaxing by the pool or beach. Later, visit the Arai Te
Tonga Marae, the most sacred site in the Cook Islands and the seat of the chiefly Parliament. It's a peaceful, historical spot.
1 hour
$0 (Donation appreciated)
Evening
Highland Great destination Cultural Night & 'Umu' Feast
Where to Stay Tonight
Muri Beach (Palm Grove or Muri Beachcomber)
Returning to the same base in Muri allows for relaxation after a big day.
Book the Highland Great destination 'Sunset Tour' which includes the show and dinner. Transport from your hotel is usually included in the package.
Day 2 Budget: $130
A full-day adventure on Rarotonga's lagoon followed by a scenic drive around the island.
Morning
Captain Tama's Lagoon Cruise
Join this highly-rated lagoon cruise. Sail on a glass-bottom boat, snorkel with giant trevallies and colorful fish in the Marine Reserve, visit a motu, and enjoy a hilarious demonstration of how to open a coconut. Includes a BBQ lunch on the boat.
4-5 hours
$80-100
Book at least a day in advance. Pick-up from Muri area is included.
Lunch
Included in Captain Tama's Cruise
BBQ fish, chicken, salads
Included
Afternoon
Self-Drive Island Circle Tour
Pick up your rental car and drive the 32km coastal road clockwise. Make stops at the Black Rock (Avana Passage), the small Punanga Nui Market in Avarua for souvenirs, and the Matavera 'Marae Moana' sea wall. Take your time exploring beaches and fruit stalls.
2-3 hours
$40-60 (car rental + fuel)
Rent the car for 24 hours from a local company like Polynesian Rental Cars or Avis.
Evening
Dinner at The Waterline
Where to Stay Tonight
Muri Beach (Palm Grove or Muri Beachcomber)
Keeping your base in Muri simplifies logistics with the car rental.
Stop at the 'Mooring' fruit and veg stall on the back road near Muri for the cheapest and fresest local produce like pawpaw, bananas, and taro.
Day 3 Budget: $220
Catch a short flight to Aitutaki and be mesmerized by the view of its lagoon from the air. Settle into island time.
Morning
Flight to Aitutaki & Lagoon View
Take the 45-minute Air Rarotonga flight to Aitutaki. Request a window seat on the left side for the iconic, heart-stopping view of the vast, blue lagoon as you descend. Upon arrival, transfer to your accommodation.
1.5 hours (including transfer)
$200-250 (return flight)
Book flights well in advance, in peak season. Consider a combo flight+lagoon cruise package.
Lunch
Boatshed Bar & Grill
Casual grill, burgers, salads
Mid-range
Afternoon
O'otu Beach & Snorkel Safari
After checking in, spend the afternoon on the impressive white sands of O'otu Beach. Rent snorkel gear and explore the coral heads just off the beach, teeming with marine life. It's a perfect, gentle introduction to the lagoon.
2-3 hours
$15 for gear rental
Evening
Dinner at The Boat Shed
Where to Stay Tonight
O'otu Beach / Amuri Area (Aitutaki Village or Tamanu Beach)
O'otu Beach is the main hub for lagoon tours and has several good restaurants within walking distance.
If your budget allows, splurge on a one-way flight and one-way lagoon cruise transfer back to Rarotonga with Air Rarotonga for a memorable perspective.
Day 4 Budget: $320
Spend a full day on a classic lagoon cruise, visiting iconic motu and snorkeling in the impressive 'One Foot Island' lagoon.
Morning
Vaka Cruise Full-Day Lagoon Tour
Board a traditional-style vaka (outrigger canoe) for the definitive Aitutaki experience. Cruise across the impressively blue lagoon, snorkel in the giant clam garden, and visit the famous 'One Foot Island' (Tapuaetai). Get your passport stamped at the world's smallest post office.
6-7 hours
$120-150
Book through your accommodation or directly with operators like Bishop's or Vaka Cruise. Includes a huge BBQ lunch.
Lunch
Included on the Vaka Cruise
Island BBQ with fresh fish
Included
Afternoon
One Foot Island & Honeymoon Island
After lunch, explore the scenic sands of One Foot Island and climb the small hill for a panoramic view. The cruise may also stop at Honeymoon Island (Moturakau) for more swimming and photos.
2-3 hours (part of cruise)
$0 (included)
Evening
Low-Key Dinner at Koru Cafe
Where to Stay Tonight
O'otu Beach / Amuri Area (Aitutaki Village or Tamanu Beach)
Convenient return point after a long, sun-filled day on the lagoon.
Bring your passport to get the One Foot Island stamp! It's a unique souvenir. Also, pack a spare t-shirt for sun protection while snorkeling.
Day 5 Budget: $150
Explore the main island of Aitutaki by bicycle, visiting its historic sites and finding secluded beaches.
Morning
Bicycle Island Tour
Rent a bicycle and pedal the peaceful, flat roads around Aitutaki. Visit the old coral church in Arutanga (built 1829), see the traditional canoe building at the marine yard, and stop at the Aitutaki Marine Research Center to learn about giant clam conservation.
3-4 hours
$15-20 for bike rental
Most accommodations can arrange bicycle rentals. Start early to avoid the heat.
Lunch
Rapae Bay Restaurant
Local & International
Mid-range
Afternoon
Secluded Beach Time at Papua Beach
Cycle or drive to the southeastern side of the island to find secluded, clean beaches like Papua Beach. Enjoy the peace, swim in the crystal-clear water, and have a stretch of sand almost entirely to yourself.
2 hours
$0
Evening
Sunset at Aitutaki Sailing Club
Where to Stay Tonight
O'otu Beach / Amuri Area (Aitutaki Village or Tamanu Beach)
Central location makes biking to all points of the island manageable.
Buy a fresh coconut from a roadside stall and ask the vendor to open it for you. Drink the water, then they'll crack it open so you can eat the soft, young meat.
Day 6 Budget: $80
A day of pure relaxation or optional adventure, capped with a unique after-dark lagoon experience.
Morning
Resort Relaxation or Paddleboarding
Enjoy a leisurely morning at your resort or on O'otu Beach. Try stand-up paddleboarding across the calm lagoon, or simply read a book in a hammock under the palm trees.
2-3 hours
$25 for SUP rental
Lunch
Tamanu Beach Hotel Restaurant
Beachfront dining, varied menu
Mid-range
Afternoon
Spa Treatment or Cultural Lesson
Indulge in a Polynesian massage at the Aitutaki Lagoon Resort & Spa, or take a short cultural lesson (like pareu tying or coconut husking) often offered by local women's groups.
1-2 hours
$60-100 for massage
Book spa treatments in advance through your hotel.
Evening
Night Snorkeling or Stargazing
Where to Stay Tonight
O'otu Beach / Amuri Area (Aitutaki Village or Tamanu Beach)
Perfect location for a relaxed, do-nothing day.
If you're staying at a budget accommodation, you can often pay a day-pass fee to use the facilities (pool, beach chairs) at a higher-end resort like Aitutaki Lagoon Resort.
Day 7 Budget: $150
Take an adventure less crowded to the 'Island of Birds and Caves', known for its unique culture and ecology.
Morning
Flight to Atiu & Settling In
Catch an early Air Rarotonga flight from Aitutaki to Atiu (may connect via Rarotonga). Upon arrival, you'll be met by your host (essential on Atiu). The pace here is slow and rural. Check into your traditional 'guesthouse'.
2-3 hours (total travel)
$250-300 (return flight)
Accommodation on Atiu is limited; book well in advance. Most places are guesthouses that include tours and meals.
Lunch
Provided by your Guesthouse
Homemade local fare
Included
Afternoon
Anatakitaki Cave (Kopeka Bird Tour)
Join a guided tour with a local like 'Atiu Tours' to the Anatakitaki Cave. Swim through a freshwater pool to enter the cavern, where you'll see stalactites and, if in season, hear the eerie clicking of the tiny Kopeka (Atiu Swiftlet) navigating in the dark.
2 hours
$30-50 (often included in guesthouse packages)
Tours are arranged directly through your guesthouse.
Evening
Dinner & Storytelling with Hosts
Where to Stay Tonight
Atiu (Atiu Villas or Are Manuiri Guesthouse)
Guesthouses are the heart of the Atiu experience, providing meals, tours, and deep cultural connection.
Pack a good torch/headlamp, sturdy shoes for walking on sharp coral, and cash (there are no ATMs on Atiu, and credit card use is limited).
Day 8 Budget: $280
Explore the dense makatea (fossilized coral) forests, visit a unique bush brewery, and discover more of Atiu's wild side.
Morning
Tumunu (Bush Beer Brewery) Visit
Take a tour to a traditional Tumunu, a communal bush beer brewery. This is a unique cultural institution where local men (and now respectful visitors) gather to drink fermented fruit brew and talk. It's a fascinating glimpse into old Polynesian social customs.
1.5 hours
$10-20 donation
Arranged through your guesthouse. Respect the customs—it's a privilege to visit.
Lunch
Provided by your Guesthouse
Homemade local fare
Included
Afternoon
Bird Watching with Atiu Tourism
Atiu is a birdwatcher's great destination. Go on a guided walk through the makatea forest with a knowledgeable local to spot the rare and endemic Kakerori (Rarotongan Flycatcher), the Kuhl's Lorikeet, and other species. Learn about intense conservation efforts.
2-3 hours
$40-60
Book through Atiu Tourism or your guesthouse.
Evening
Beachside BBQ at Taunganui Landing
Where to Stay Tonight
Atiu (Atiu Villas or Are Manuiri Guesthouse)
Continuity with your hosts who help all these unique experiences.
The Tumunu brew is potent! Sip slowly. It's considered rude to refuse the first cup but acceptable to sip modestly thereafter.
Day 9 Budget: $100
Fly back to Rarotonga and spend time in local life at the lively Saturday market.
Morning
Flight to Rarotonga & Check-in
Take a morning flight from Atiu back to Rarotonga. Transfer to your new accommodation, perhaps on the western side for a change of scenery. Drop your bags and head to the market.
2 hours (total)
$0 (flight pre-paid)
Confirm flight times well in advance due to limited schedules.
Lunch
Punanga Nui Market Food Stalls
Street food, Rukau, fresh fruit, smoothies
Budget
Afternoon
Punanga Nui Saturday Market
Explore Rarotonga's packed Saturday market. It's a sensory feast of local crafts (pareu, wood carvings, pearl jewelry), fresh produce, and live music. Try local delicacies like 'poke' (coconut pudding), fresh 'ika mata', and rukau (taro leaves in coconut cream).
2-3 hours
$20-50 for souvenirs/food
Go early (by 9 AM) for the best selection of food and crafts.
Evening
Island Night Dinner & Show
Where to Stay Tonight
Titikaveka or West Coast (Little Polynesian Resort or Rumours Luxury Villas)
The west coast offers impressive sunsets and is closer to the airport for your final day. Titikaveka has beautiful, quieter beaches.
At the market, look for the 'Umu' (earth oven) section to try traditionally cooked pork and taro. Bargaining is not common; prices are generally fair.
Day 10 Budget: $180
Explore Rarotonga's interior in a 4WD and learn about the islands' famous black pearl industry.
Morning
Pa's Mountain Safari 4WD Tour
Join Pa's iconic 4WD tour into the rugged interior of Rarotonga. Visit ancient marae, hidden waterfalls, and panoramic mountain lookouts inaccessible by regular car. Pa's storytelling brings the island's history and ecology to life.
4 hours
$80-100
Book directly with Pa's. Morning tours are cooler. Wear shoes you don't mind getting muddy.
Lunch
The Cafe at The Art Studio Gallery
Healthy cafe food, coffee, cakes
Mid-range
Afternoon
Visit a Black Pearl Farm
Tour the Cook Islands' famous black pearl farms. At a place like Cook Islands Pearl Co. in Arorangi, learn about the intricate grafting process that creates the unique black-lipped pearls. See pearls at different stages of growth and browse the impressive jewelry.
1 hour
$0 (Free tour, pearls for purchase)
Tours run at set times; check their schedule in advance.
Evening
Dinner at Tamarind House
Where to Stay Tonight
Titikaveka or West Coast (Little Polynesian Resort or Rumours Luxury Villas)
Convenient location for both mountain and pearl farm activities.
When buying pearls, the value is based on size, shape, color, luster, and surface quality. The deeper, more iridescent the color, the more valuable the pearl.
Day 11 Budget: $230
Escape to a private motu for the day, then enjoy a unique dining experience moving between local homes.
Morning
Motu Scooter or Boat Trip to Koromiri
Rent a 'motu scooter' (a small, fun boat) from Muri or take a short water taxi to Koromiri or one of the other small motu in Muri Lagoon. Pack a picnic and spend the morning having your own private island experience, snorkeling and sunbathing.
3-4 hours
$60-80 for motu scooter rental
Rent from Muri Watersports. Ensure you're confident with basic boat handling.
Lunch
Picnic on the Motu
Pack snacks from the supermarket or cafe
Budget
Afternoon
Lagoon Relaxation & SUP
Return the scooter and spend the rest of the afternoon stand-up paddleboarding or swimming in the calm Muri Lagoon. It's a perfect last dose of lagoon time.
2 hours
$25 for SUP rental
Evening
Raro Progressive Dinner Tour
Where to Stay Tonight
Titikaveka or West Coast (Little Polynesian Resort or Rumours Luxury Villas)
A relaxing base after a day on the water.
Book the Progressive Dinner well in advance as it's very popular and runs only on specific nights. It often includes hotel pickup.
Day 12 Budget: $180
Your last full day to revisit favorites, shop for souvenirs, or simply relax on the beach.
Morning
Optional: Dive or Fishing Trip
For the adventurous, take a morning scuba dive with Dive Rarotonga to see reef sharks and turtles. Alternatively, go on a game fishing charter to try your luck catching mahi-mahi or tuna.
3-4 hours
$100-150 for a 2-tank dive
Book diving a day in advance. No certification? Try a Discover Scuba Diving experience.
Lunch
Trader Jack's
Iconic waterfront bar & grill
Mid-range
Afternoon
Last-Minute Souvenirs & Beach Time
Do any last-minute shopping at the Peridot or Beachcomber galleries for quality pearl jewelry and art. Then, claim your favorite spot on the beach—Titikaveka's beach is impressive—for a final afternoon of swimming and sun.
2-3 hours
$Variable for shopping
Evening
Farewell Dinner at Antipodes
Where to Stay Tonight
Titikaveka or West Coast (Little Polynesian Resort or Rumours Luxury Villas)
Stay put for your final relaxing night.
If you've bought pearls or other high-value items, keep your receipts. You may be able to claim a refund on the VAT (GST) at the airport upon departure.
Day 13 Budget: $200
A final morning to soak in the island vibes before your flight home.
Morning
Final Swim & Coffee
Enjoy one last swim in the lagoon or a final walk along the beach. Have a relaxed coffee and breakfast at a favorite spot like LBV Cafe or Cafe Salsa.
2 hours
$20
Lunch
LBV Cafe or Airport Cafe
Cafe fare, sandwiches, pastries
Budget
Afternoon
Airport Transfer & Departure
Check out of your accommodation (late check-out can sometimes be arranged). Return your rental car and head to Rarotonga International Airport. Allow plenty of time for check-in and to browse the small duty-free shop.
2-3 hours
$30 for taxi
Flights often leave late at night; confirm your hotel's late check-out policy or book a day room.
Where to Stay Tonight
N/A (In transit)
Departure day.
The airport is small. There's a nice outdoor garden area after security to wait. Don't forget to spend or exchange your remaining Cook Islands dollars before leaving, as they are difficult to exchange overseas.
Day 14 Budget: $70