Trip Overview
This comprehensive two-week journey through the Cook Islands combines the vibrant culture and natural beauty of Rarotonga with the pristine lagoons of Aitutaki. Experience world-class snorkeling, immerse yourself in Polynesian traditions, hike dramatic volcanic peaks, and relax on some of the South Pacific's most stunning beaches. The itinerary balances adventure activities like reef exploration and mountain trekking with cultural experiences at traditional villages and markets, plus ample time for pure relaxation. You'll discover hidden viewpoints, swim with sea turtles, feast at island night markets, and explore both popular attractions and off-the-beaten-path locations. This journey offers the perfect mix of activity and leisure, allowing you to truly absorb the laid-back island lifestyle while experiencing the best of Cook Islands' natural wonders.
Pace
Relaxed
Daily Budget
$150-250 per day
Best Seasons
April to November (dry season with cooler temperatures)
Ideal For
Beach lovers, Snorkeling and diving enthusiasts, Couples seeking romance, Honeymooners, Nature photographers, Cultural explorers, First-time visitors to the South Pacific
Day-by-Day Itinerary
Arrive in Rarotonga, settle into island time, and explore the vibrant capital area with its colorful markets and cultural center.
Morning
Arrival and Hotel Check-in
Arrive at Rarotonga International Airport and transfer to your accommodation. The island is small, so transfers typically take 15-30 minutes regardless of location. Settle in, receive your traditional ei (flower garland) welcome, and take time to adjust to the tropical climate. Familiarize yourself with your resort or hotel facilities and perhaps take a refreshing swim to shake off travel fatigue.
Many accommodations offer complimentary airport transfers - confirm when booking
Lunch
A casual beachfront cafe near your accommodation serving fresh fish and tropical fruit
Afternoon
Punanga Nui Market
Visit the island's main market to experience local life and culture. Browse colorful stalls selling fresh produce, handcrafted jewelry, woven baskets, pareus (sarongs), and local black pearls. Sample tropical fruits you've never seen before and watch artisans at work. This is the perfect place to pick up souvenirs, meet friendly locals, and get oriented to island products and prices. The market atmosphere is lively and welcoming.
Evening
Sunset dinner and early rest
Enjoy a relaxed dinner at a beachfront restaurant near your accommodation, watching your first Cook Islands sunset over the lagoon
Where to Stay Tonight
Avarua or nearby coastal area (Beachfront resort or boutique hotel)
Central location provides easy access to the capital's amenities and markets while offering beach access for immediate island immersion
Set your watch to 'island time' - things move slower here and that's the point. Embrace the relaxed pace from day one.
Day 1 Budget: $200-300
Dive deep into Cook Islands culture through museums, gardens, and traditional village experiences.
Morning
Te Ara Cook Islands Museum of Cultural Enterprise
Begin your cultural education at this excellent museum showcasing Cook Islands history, traditional crafts, and contemporary art. Learn about the ancient Polynesian navigation techniques that brought people to these islands, examine traditional tools and weapons, and understand the impact of European contact. The museum features rotating exhibitions by local artists and detailed displays about each of the 15 Cook Islands. This provides essential context for the rest of your journey.
Lunch
Maire Nui Gardens & Cafe
Afternoon
Maire Nui Gardens & Cafe exploration
Wander through these beautiful tropical gardens featuring native plants, medicinal herbs, and fruit trees. Learn about traditional Cook Islands plant uses for medicine, food, and crafts. The peaceful garden setting includes ponds, sculptures, and shaded walking paths. The knowledgeable staff can explain the significance of various plants in Polynesian culture. This is a serene experience that connects you to the islands' botanical heritage and sustainable living practices.
Evening
Te Vara Nui Village cultural show and dinner
Experience a traditional over-the-stones feast followed by spectacular Polynesian dancing, fire performances, and storytelling that brings island legends to life
Where to Stay Tonight
Avarua or nearby coastal area (Same accommodation as Day 1)
Staying put allows you to settle in properly and avoid unnecessary packing
The cultural show includes audience participation - embrace it! The performers love when visitors join the dancing.
Day 2 Budget: $180-250
3
Mountain Adventure & Scenic Views
Rarotonga - Interior Highlands
Challenge yourself with a mountain hike to iconic volcanic peaks and enjoy panoramic island views.
Morning
Te Rua Manga (The Needle) Hike
Embark on Rarotonga's most famous hike to the dramatic volcanic plug known as The Needle. The trail climbs through lush rainforest with giant ferns, tropical flowers, and endemic birds. The moderate-to-challenging hike rewards you with spectacular 360-degree views of the island and surrounding reef. The distinctive rock formation is a photographer's dream. Wear good hiking shoes as the trail can be muddy and steep in sections. Start early to avoid midday heat.
Consider hiring a local guide for enhanced safety and cultural insights about the plants and legends
Lunch
Pack a picnic lunch to enjoy at a scenic viewpoint, or stop at a roadside cafe on your return
Afternoon
Highland Paradise
Visit this scenic highland property offering stunning valley and ocean views. Explore the tropical gardens, see traditional taro patches, and learn about highland farming practices. The property features walking trails, a spring-fed swimming pool, and opportunities to learn about endemic flora. It's a peaceful retreat showcasing the agricultural side of island life. The cooler highland climate provides a refreshing contrast to the coastal heat.
Evening
Recovery dinner and relaxation
Enjoy a hearty meal at a restaurant near your accommodation and rest those hiking muscles with an evening beach walk
Where to Stay Tonight
Avarua or nearby coastal area (Same accommodation)
Maintaining your base allows for easy morning departure and evening return from inland activities
Bring plenty of water, insect repellent, and start the hike by 8am to avoid the hottest part of the day and afternoon rain showers.
Day 3 Budget: $120-180
4
Underwater Wonders & Marine Life
Rarotonga - South Coast
Explore Rarotonga's spectacular marine environment through snorkeling, turtle encounters, and ocean education.
Morning
Rarotonga Turtle Tours with Kali & Kato
Experience an unforgettable encounter with sea turtles in their natural habitat. Your expert guides will take you to prime locations where turtles feed and rest. Learn about turtle conservation, behavior, and the importance of protecting these ancient mariners. You'll likely swim alongside green sea turtles and hawksbill turtles while learning to identify different species. The guides share fascinating information about turtle life cycles and local conservation efforts. This intimate experience emphasizes respectful wildlife observation.
Book at least 2-3 days in advance as these popular tours fill quickly
Lunch
A beachside cafe on the south coast serving fresh poke bowls and grilled fish
Afternoon
Snorkel Cook Islands
Join a guided snorkeling tour to explore Rarotonga's vibrant coral gardens and diverse marine life. Expert guides take you to the best reef locations based on daily conditions, pointing out colorful fish, corals, and other marine creatures. Learn about reef ecology and conservation while swimming in crystal-clear waters. The guides know where to find octopus, moray eels, and schools of tropical fish. All equipment is provided, and instruction is available for beginners.
Evening
Sunset at Titikaveka Beach
Relax on this stunning white-sand beach, often rated among the world's most beautiful, and enjoy dinner at a nearby beachfront restaurant
Where to Stay Tonight
South coast near Titikaveka (Beachfront villa or resort)
Relocating to the south coast puts you near the best beaches and snorkeling spots for the next few days
Titikaveka Beach offers excellent snorkeling right from shore - bring your mask and fins for an evening swim.
Day 4 Budget: $200-280
Explore Rarotonga's interior and coastline on an adventurous off-road tour, discovering hidden gems and panoramic viewpoints.
Morning
Raro Buggy Tours
Experience the island's rugged interior on an exciting buggy adventure. Drive through jungle trails, cross streams, and climb to elevated viewpoints that regular vehicles can't reach. Your guide shares stories about island history, points out native plants, and stops at scenic overlooks for photos. The open-air buggies provide an exhilarating way to see the mountainous interior. You'll get muddy and have a blast while discovering parts of the island most tourists never see.
Book several days ahead and bring clothes you don't mind getting dirty
Lunch
A local takeaway spot serving traditional island dishes like ika mata and rukau
Afternoon
Piraki Lookout and coastal exploration
Visit this stunning viewpoint offering panoramic views of the southern coastline and turquoise lagoon. The elevated position provides perfect photo opportunities of the reef, mountains, and coastline. Spend time exploring nearby coastal areas, stopping at small beaches and taking in the scenery. The lookout is particularly beautiful in late afternoon light. This is a peaceful spot to reflect on your island experiences and appreciate Rarotonga's diverse landscapes.
Evening
Muri Night Markets
Experience the vibrant Thursday night market with food stalls, live music, dancing, and local crafts - a highlight of any Rarotonga visit
Where to Stay Tonight
South coast near Titikaveka (Same accommodation)
Continue enjoying the beautiful south coast location with easy beach access
At Muri Night Markets, arrive by 6pm for the best food selection and bring small bills for easier transactions.
Day 5 Budget: $180-240
6
Lagoon Life & Marine Conservation
Rarotonga - Muri Beach
Explore the stunning Muri Lagoon, learn about marine conservation, and enjoy water sports in pristine tropical waters.
Morning
Teking Lagoon Cruises
Set sail on a traditional-style outrigger canoe across the beautiful Muri Lagoon. Your captain navigates to the best snorkeling spots around the four small islets (motu) that dot the lagoon. Stop for swimming, snorkeling, and exploring the shallow coral gardens. Learn about traditional navigation and fishing methods. The calm lagoon waters are perfect for relaxed snorkeling with excellent visibility. Fresh coconuts and tropical fruits are typically provided. This quintessential island experience combines culture, nature, and relaxation.
Morning tours often have better water clarity and fewer crowds
Lunch
A lagoon-side restaurant with tables in the sand, serving grilled fish and tropical cocktails
Afternoon
Discover Marine Wildlife and Eco Centre
Visit this educational center dedicated to marine conservation and research. Learn about the Cook Islands' marine ecosystem, coral reef health, and conservation challenges. Interactive displays explain local fish species, sea turtles, and whale migration patterns. The center often has live specimens in tanks and educational programs about protecting ocean environments. Staff members are passionate about marine biology and happy to answer questions. This visit deepens your understanding and appreciation of the underwater world you've been exploring.
Evening
Beach barbecue and stargazing
Enjoy a beachfront dinner and spend the evening stargazing - the Cook Islands offer spectacular views of southern hemisphere constellations with minimal light pollution
Where to Stay Tonight
South coast near Titikaveka (Same accommodation)
Final night in this location before tomorrow's relocation
The Muri Lagoon is shallow and calm, making it perfect for less confident swimmers and ideal for underwater photography.
Day 6 Budget: $160-220
Discover hidden corners of Rarotonga with local experts, visiting sacred sites, secret beaches, and learning island legends.
Morning
Raro Safari Tours & Concierge Desk
Join a comprehensive island safari that takes you beyond typical tourist routes. Travel in a comfortable 4WD vehicle to hidden valleys, ancient marae (sacred sites), and secluded beaches. Your knowledgeable guide shares legends, historical facts, and personal stories about island life. Stop at local fruit plantations to taste tropical fruits straight from the tree. Visit family properties and learn about traditional lifestyles. The tour includes stops at scenic viewpoints and cultural sites that independent travelers rarely find.
Full-day tours typically include lunch or refreshments
Lunch
Included in safari tour, typically featuring local specialties and fresh tropical fruits
Afternoon
Black Rock exploration and swimming
Visit this culturally significant site where, according to legend, spirits depart for the afterlife. Black Rock (Tuoro) is a dramatic volcanic outcrop jutting into the ocean, creating excellent snorkeling conditions. The area features clear waters, abundant fish, and interesting rock formations. Strong swimmers can snorkel around the rock itself. The site is particularly beautiful at sunset. Learn about its spiritual significance to Cook Islanders and enjoy the powerful scenery where mountain meets ocean.
Evening
Farewell Rarotonga dinner
Where to Stay Tonight
Near Rarotonga Airport (Convenient hotel or guesthouse)
Relocate closer to the airport for tomorrow's early flight to Aitutaki
Pack your bags tonight and confirm your Aitutaki flight details - inter-island flights depart early and check-in closes 45 minutes before departure.
Day 7 Budget: $180-250
8
Paradise Found: Welcome to Aitutaki
Morning
Flight to Aitutaki and orientation
Take the scenic 45-minute flight to Aitutaki, enjoying aerial views of the turquoise lagoon that will take your breath away. Upon arrival, transfer to your accommodation and spend time absorbing the peaceful atmosphere of this smaller island. Rent a scooter or bicycle to explore independently, or arrange your transportation for the week. Take an orientation drive or ride around the island to get your bearings and discover the stunning beaches and viewpoints.
Book Aitutaki flights well in advance as seats are limited and flights can fill up
Lunch
A casual beachside cafe serving fresh fish sandwiches and coconut water
Afternoon
Beach exploration and lagoon swimming
Spend your first afternoon simply enjoying Aitutaki's incredible beaches. The main island is surrounded by a spectacular lagoon dotted with small uninhabited islets. Wade into the impossibly clear, warm water and snorkel right from shore. The lagoon is shallow and calm, perfect for relaxed swimming. Explore the powdery white sand beaches and find your favorite spot. This gentle introduction allows you to decompress and adjust to Aitutaki's even more laid-back pace.
Evening
Sunset viewing and quiet dinner
Watch the spectacular sunset over the lagoon from your accommodation or a nearby beach, then enjoy a simple dinner at a local restaurant
Where to Stay Tonight
Lagoon-side location on Aitutaki (Beachfront bungalow or small resort)
Direct lagoon access is essential for experiencing Aitutaki's main attraction
Aitutaki has limited ATM facilities and some places don't accept cards - bring sufficient cash from Rarotonga.
Day 8 Budget: $300-400 (including flight)
9
Lagoon Cruise to One Foot Island
Aitutaki Lagoon
Experience the legendary Aitutaki lagoon cruise, visiting pristine islets and snorkeling in crystal-clear waters.
Morning
Full-day lagoon cruise
Embark on Aitutaki's signature experience - a full-day cruise across the stunning lagoon. Your boat captain navigates to several small motu (islets), including the famous One Foot Island with its incredible sandbar and unique passport stamp. Snorkel in pristine coral gardens teeming with tropical fish, swim in water so clear it seems unreal, and explore deserted beaches. The cruise typically includes a barbecue lunch on a motu, with fresh fish grilled on the beach. Wade through shallow, warm water and collect shells on isolated sandbars.
Book immediately upon arriving in Aitutaki as these popular tours fill quickly
Lunch
Beach barbecue included in cruise with grilled fish, salads, and tropical fruits
Afternoon
Continuation of lagoon cruise
Continue exploring the lagoon with more snorkeling stops and island visits. Your guides share stories about the islands and point out marine life. Visit giant clams in their natural habitat and learn about conservation efforts. Relax on pristine beaches where you're often the only visitors. The afternoon light creates magical colors in the shallow lagoon waters, perfect for photography. Return to the main island in late afternoon, sun-kissed and thoroughly enchanted by this paradise.
Evening
Relaxed evening and early rest
After a full day in the sun, enjoy a light dinner and early evening - your skin will thank you for the rest
Where to Stay Tonight
Lagoon-side location on Aitutaki (Same accommodation)
Continue enjoying your lagoon-front paradise
Bring waterproof protection for phones and cameras, extra sunscreen, and a hat - the sun reflection off the white sand and water is intense.
Day 9 Budget: $180-220
Explore Aitutaki at a leisurely pace, discovering local villages, churches, and hidden beaches by bicycle.
Morning
Bicycle tour around the island
Cycle around Aitutaki's main island on the flat, easy coastal road. The complete circuit is only about 20 kilometers, perfect for a leisurely morning ride. Stop at beautiful viewpoints overlooking the lagoon, visit historic churches with their colorful stained glass and coral-stone construction, and wave to friendly locals. The pace is relaxed, with plenty of opportunities to stop for photos and refreshments. Discover small beaches and quiet spots away from the limited tourist areas.
Lunch
A local shop or small cafe serving takeaway meals and fresh fruit
Afternoon
Beach relaxation and snorkeling
Spend the afternoon at your leisure, perhaps cycling to a quiet beach you discovered in the morning. Snorkel from shore, read a book under a palm tree, or simply wade in the warm, shallow lagoon. Aitutaki's beauty is best appreciated slowly. Visit local craft shops if you're interested in souvenirs, or just enjoy the peaceful island atmosphere. This unstructured time allows you to move at your own pace and truly relax.
Evening
Island night cultural show (if available)
Check if any accommodations or venues are hosting traditional dancing and music performances, or enjoy a quiet dinner watching the stars
Where to Stay Tonight
Lagoon-side location on Aitutaki (Same accommodation)
Maintain your comfortable base for exploring the island
The island's dogs are generally friendly but roam freely - cycle confidently and they'll usually ignore you.
Day 10 Budget: $100-150
11
Water Sports & Lagoon Adventures
Aitutaki Lagoon
Try kayaking, stand-up paddleboarding, or simply float in the world's most beautiful lagoon.
Morning
Kayaking or paddleboarding
Rent a kayak or stand-up paddleboard and explore the lagoon independently. Paddle to nearby motu, discovering secluded beaches and snorkeling spots at your own pace. The calm, shallow waters are perfect for these activities, even for beginners. Glide over coral gardens visible through the crystal-clear water below. Pack a picnic and spend time on a private beach. This self-guided adventure gives you freedom to explore while getting gentle exercise in paradise.
Lunch
Picnic lunch on a secluded motu with sandwiches and fresh fruit you packed from your accommodation
Afternoon
Snorkeling and beach exploration
Continue your water adventures with more snorkeling in different parts of the lagoon. Each area has unique coral formations and marine life. Look for rays gliding over the sandy bottom, colorful parrotfish, and schools of small tropical fish. The afternoon is perfect for simply floating in the warm water, swimming, and enjoying the natural beauty. Find a quiet spot to relax on the beach and reflect on your Cook Islands journey.
Evening
Farewell Aitutaki dinner
Where to Stay Tonight
Lagoon-side location on Aitutaki (Same accommodation)
Final night in your lagoon paradise
Bring a waterproof bag for your phone and valuables when kayaking - even in calm conditions, splashing happens.
Day 11 Budget: $120-180
12
Return to Rarotonga
Fly back to Rarotonga and enjoy a relaxed day reconnecting with the main island's energy and amenities.
Morning
Flight to Rarotonga
Take the morning flight back to Rarotonga, enjoying final aerial views of Aitutaki's incredible lagoon. Upon arrival, transfer to your accommodation and settle back into the slightly busier pace of the main island. Take time to rest after the flight and adjust to being back. Perhaps visit any shops or areas you missed during your first week, or simply relax at your accommodation and enjoy the facilities.
Confirm flight times the day before departure
Lunch
A cafe in Avarua serving international cuisine and good coffee
Afternoon
Shopping and souvenir hunting
Visit Punanga Nui Market again or explore craft shops and galleries around Avarua. Purchase black pearls, woven goods, local art, or other souvenirs to remember your trip. Take time to find meaningful gifts and mementos. Visit any shops or sites you missed earlier, or simply enjoy walking around the capital area. This is your chance to pick up any last-minute items and soak in the local atmosphere one final time.
Evening
Sunset dinner and reflection
Return to your favorite restaurant from earlier in the trip or try somewhere new, reflecting on your two-week island adventure
Where to Stay Tonight
Avarua or convenient location (Comfortable hotel or resort)
Central location for final days allows easy access to activities and shopping
If you're buying black pearls, shop around and don't be afraid to negotiate - prices can vary significantly between vendors.
Day 12 Budget: $300-450 (including flight)
13
Final Adventures & Ocean Activities
Make the most of your last full day with ocean adventures and favorite activities you want to repeat.
Morning
Ocean Toa Cook Islands
Experience a final ocean adventure with this reputable water sports operator. Choose from activities like guided snorkeling, ocean swimming, or boat excursions based on your interests and what you haven't yet experienced. Their expert guides ensure safe, enjoyable experiences while sharing knowledge about marine life and ocean conditions. This is your last chance to explore Rarotonga's underwater world, so make it count. The morning typically offers the best water conditions and visibility.
Book the previous day to secure your preferred activity
Lunch
Return to your favorite lunch spot from the trip, or try that place you've been meaning to visit
Afternoon
Beach time and final swims
Spend your final afternoon at your favorite beach, whether that's Titikaveka, Muri, or another spot that captured your heart. Take a final swim in the warm Pacific waters, work on your tan, and simply be present in the moment. This unstructured time allows you to savor your last hours in paradise. Perhaps write in a journal, take final photos, or just sit and watch the waves, committing the experience to memory.
Evening
Farewell dinner and island night celebration
Attend a final island night show if you haven't had enough, or enjoy an upscale farewell dinner celebrating your Cook Islands journey
Where to Stay Tonight
Avarua or convenient location (Same accommodation)
Final night before departure
Start packing tonight and weigh your bags - airlines are strict about weight limits, and you've probably collected souvenirs.
Day 13 Budget: $150-220
14
Departure Day
Final morning in paradise before your international departure, taking with you unforgettable memories.
Morning
Leisure morning and final moments
Depending on your flight time, enjoy a final island breakfast and perhaps a last beach walk or swim. Take final photos, exchange contact information with any friends you've made, and soak in the peaceful island atmosphere one last time. Complete your packing, check out of your accommodation, and prepare for your journey home. Many visitors find themselves already planning their return visit before they've even left.
Lunch
Light meal at the airport or near your accommodation before departure
Afternoon
Airport transfer and departure
Transfer to Rarotonga International Airport, arriving at least two hours before your international flight. Check in, browse the small duty-free shop for any last-minute souvenirs or gifts, and say goodbye to the Cook Islands. As you fly away, you'll see the reef-ringed island shrinking below, already missing the laid-back lifestyle and natural beauty. The memories of turquoise lagoons, friendly locals, and island time will stay with you long after you've returned home.
Confirm your transfer the day before and allow extra time for hotel checkout
Evening
Departure
International flight home, carrying memories of paradise
Where to Stay Tonight
N/A (Departure day)
End of journey
The airport has limited facilities - eat before arriving if you have a long flight ahead. And don't forget to look back for one last view!
Day 14 Budget: $50-100
Practical Information
Getting Around
Rarotonga has a circular coastal road serviced by public buses running clockwise and counterclockwise (typically $5-6 per ride). However, renting a scooter ($25-35 per day) or car ($50-70 per day) provides much more flexibility for exploring. Aitutaki is smaller and best explored by bicycle ($15-25 per day) or scooter. Inter-island flights between Rarotonga and Aitutaki are operated by Air Rarotonga and should be booked well in advance. Taxis are available but expensive. Most accommodations offer airport transfers. Walking is pleasant in Avarua and around beaches, but distances between attractions require wheels.
Book Ahead
Book inter-island flights to Aitutaki as early as possible (seats are limited), Te Vara Nui Village cultural show, Aitutaki lagoon cruises (book immediately upon arrival), Rarotonga Turtle Tours, and any accommodation during peak season (June-September). Most other activities can be booked 1-3 days in advance.
Packing Essentials
Reef-safe sunscreen (very important for marine conservation), snoreling gear if you have your own, insect repellent, light rain jacket, hiking shoes for mountain trails, water shoes for reef walking, sun hat, swimwear, light cotton clothing, waterproof phone case, camera with waterproof housing, cash (NZD), power adapter (NZ/Australia type), and basic first aid supplies
Total Budget
$2,800-4,200 for two weeks (excluding international flights), varying based on accommodation choices, dining preferences, and activity selections
Customize Your Trip
Budget Version
Stay in guesthouses or self-catering apartments instead of resorts ($60-100 per night), cook some meals using local markets and shops, skip the Aitutaki extension and spend all two weeks on Rarotonga, use public buses instead of rental vehicles, snorkel from shore rather than taking boat tours, focus on free activities like hiking and beach time, and attend free cultural events. This can reduce costs to $1,800-2,500 for two weeks.
Luxury Upgrade
Stay in overwater bungalows or premium beachfront villas ($400-800+ per night), book private lagoon cruises and custom tours, arrange helicopter tours over the islands, enjoy fine dining at upscale restaurants nightly, book spa treatments and couples' experiences, extend your Aitutaki stay to 5-7 days, arrange private transfers and guides, and splurge on black pearl jewelry. Budget $6,000-10,000+ for two weeks for a truly luxurious experience.
Family-Friendly
Choose family resorts with kids' clubs and pools, focus on calm lagoon beaches like Muri for safe swimming, book family-friendly lagoon cruises with shorter durations, skip challenging hikes in favor of easy nature walks, visit Highland Paradise which kids typically enjoy, allow more downtime for tired children, bring or rent snorkeling equipment for all ages, pack plenty of sun protection, consider self-catering accommodation to manage meal times and costs, and build in flexibility for different energy levels and interests.
Book Activities for Your Trip
Tours, tickets, and experiences in Cook Islands