7 days in Panama itinerary

From lush rainforests that are ripe for adventurous hikes, to vibrant history-rich cities, and sublime beaches and islands, there’s a whole lot more to Panama than its world-famous engineering marvel. And the good news is, it’s perfectly possible to soak up this colorful country’s diverse landscapes, wildlife and culture if you’re short on time. With that in mind, read on for a 7 days in Panama itinerary that’ll have you experiencing the country’s greatest hits.

7 days in Panama itinerary

As revealed in our run-down of things you didn’t know you could do in Panama, the country packs a lot into the narrow strip of land that falls within its borders.

While you’ll most likely be left longing to return, our suggested 7 days in Panama itinerary is designed to take in many of the best things to do in Panama in just a week through serving a satisfying mix of city, beach and rainforest adventures.

Day 1-2: Panama City

If you have a week in the country, it makes sense to devote your first two days to Panama City’s highlights. 

The following suggested day-by-day itineraries will enable you to soak up its celebrated UNESCO-designated wonders and laid-back waterfront vibes, along with taking in natural and man-made marvels within reach of the city. 

In short, while your two days here are likely to fly by, between the colonial charm of Casco Viejo and the breezy escape of the Amador Causeway, you’ll leave with a solid sense of Panama City’s historic soul and modern edge.

Casco Viejo

For a thrilling old-meets-bold experience, start your first day in Casco Viejo. This UNESCO-listed neighborhood sees crumbling ruins, restored churches and pastel-painted colonial buildings rub shoulders with smart boutique hotels and rooftop bars that offer killer views of a thoroughly modern skyline.

Kick things off at Plaza de la Independencia. After taking obligatory pictures of the Metropolitan Cathedral, grab a local coffee from Casa Sucre before strolling to the Museo del Canal Interoceánico for a crash course in Panama’s most famous engineering marvel. 

Next, head to Mercado de Mariscos for lunch. Located just outside Casco Viejo, it’s the perfect place to enjoy the city’s freshest ceviche and a cold Balboa beer — both of which are sure to set you up for an afternoon exploring the district’s art galleries and shops. 

We suggest finishing your day sipping cocktails in a rooftop bar ­— Tantalo comes recommended.

Editor’s tip: Pressed for time? Discover our 5-day Panama itineraries.

Amador Causeway

Come day two, trade Panama City’s colonial streets for the laid-back coastal stretch of the Amador Causeway — a man-made road that connects the mainland to four tiny islands. 

Serving panoramic views of ships queuing for the Panama Canal on one side and the glittering skyline on the other, it’s an ideal spot to mix some chill-time with a little adventure.

For example, you could rent a bike from one of the outlets near the entrance and cruise along the 6km stretch, stopping halfway at Punta Culebra Nature Center to get up close to marine life, and see a sloth or two. You could also opt to kayak the calm waters surrounding the causeway.

When you’re ready for lunch, head to Mi Ranchito at the Isla Naos end of the causeway. It’s a laid-back spot that sees locals and tourists alike feast on fried corvina (sea bass) and patacones (fried plantains). 

Next, spend the afternoon checking-out the Frank Gehry-designed Biomuseo — a colorful architectural marvel that lays bare the fascinating story of Panama’s biodiversity. 

Then, round off your afternoon by walking down to Isla Flamenco for some ice cream, and one last look at the boats waiting to enter the canal.

Where to stay in Panama City

Given that Panama City’s neighborhoods offer something a little different, here’s an overview of what to expect of each area. 

Choose your base wisely and you'll have the perfect launchpad to explore everything this exciting city has to offer, while bedding down in a place that suits your taste and budget — whether you’re in the market for colonial charm, high-rise luxury, or laid-back coastal vibes.

Casco Viejo: best for history lovers, foodies and bars 

Historic and hip, Casco Viejo is the place to stay if you want to be at the heart of Panama City's culture.

This revitalized old town brims with colonial buildings that have been transformed into boutique hotels, cool restaurants, and rooftop bars.

While it’s not the quietest area to stay, the atmosphere more than makes up for it.

El Cangrejo: best for budget travelers, food explorers, and local nightlife

In short, El Cangrejo is affordable and lively. Located near the business district — but loaded with local flavor — the area offers a mix of high-rise apartments and affordable mid-range hotels.

It's also known for its international dining scene (you’ll find everything from sushi joints to Middle Eastern eateries), busy bars and quirky parks. 

You'll also be close to the metro, which means you can save time getting around.

Punta Paitilla and Punta Pacific: best for seafront luxury

If you’re into modern skyscrapers and swanky hotels — with the bonus of sweeping sea views — Punta Paitilla and Punta Pacifica present some of the most upscale accommodations in Panama City. 

Both neighborhoods are dotted with luxury high-rises, world-class malls, and fine dining options. 

Amador Causeway: best for laid-back scenic stays and nature lovers

For something more serene and scenic, consider staying in the Amador Causeway, where you might be able to bag yourself a place to stay that offers views of ships lining up for the Panama Canal. 

While you’ll be away from the hustle and bustle of downtown, the center is still within easy reach, as is easy access to outdoor activities like bike rides and water sports, 

Browse places to stay in Panama City.

Day 3-4: Boquete

If you fancy a taste of wild adventures in Panama, this suggested itinerary will fulfil your (ahem) wildest dreams when you move to Boquete for the next leg of your trip.

Tucked into Panama’s highlands, this small town delivers a gratifying blend of outdoor adventure and laid-back charm, courtesy of its lush cloud forests and coffee plantations.

Also notable for its cool mountain air, Boquete offers a refreshing escape from the heat of the lowlands.

In even better news, spending just two days here will give you a taste of its natural beauty, and some of the world’s best coffee. 

Here’s how to make the most of your stay.

Go hiking

We suggest devoting your first day in Boquete to hiking the celebrated Sendero Los Quetzales trail, one of Panama’s most scenic routes. 

Named after the elusive resplendent quetzal bird, the trail takes you through misty cloud forests, alongside rivers, and offers some stunning mountain views.

While the full hike runs from Boquete to Cerro Punta (9km one way), if you're pressed for time, you can explore part of it and still get a feel for the area’s biodiversity.

Round off your day with a relaxing soak in the Caldera Hot Springs. Tucked away in the forest around 30 minutes from Boquete, these natural mineral-rich waters are perfect for soothing weary muscles.

An alternative is to tackle the Lost Waterfalls Trail — an easy-to-moderate 3.5 km loop that takes you to three impressive waterfalls deep in the forest. 

Editor’s tip: Check-out our customizable 10-day Panama itineraries. You might also want to read our beginners guide to the Panama rainforest.

Visit a coffee plantation

Given that Boquete is famous for its Geisha coffee — one of the most sought-after beans in the world — visiting where the good stuff is made is a must-do around these parts.

To learn about the entire bean-to-cup process — and, of course, enjoy some super-fresh brews — take a tour of the award-winning Finca Lerida is a great option.

You’ll walk through the coffee fields, learn about sustainable farming practices, and see how beans are roasted. The views from the finca aren’t too shabby either.

Where to stay in Boquete

Though bijou, you still have a few options when it comes to places to stay in Boquete. 

Take your pick from convenient downtown hotels, budget-friendly hostels, cute country-style cabins, and luxurious spa resorts.

Downtown Boquete: best for walkable convenience 

If you want easy access to restaurants, cafés, and shops, staying in downtown Boquete is your best bet. 

It’s a small town, so everything is within walking distance, and you’ll still have a glorious mountain backdrop.

Jaramillo: best for scenic serenity

For a more peaceful stay, head to Jaramillo, a residential area that’s just outside the main town. 

It’s quieter than downtown, but still close enough to reach the center by a cheap taxi ride.

Alto Boquete: best for mountain views

If sweeping mountain views are a priority, Alto Boquete is the place to be. Just a short drive from downtown, it offers some of the best vistas in the region.

It’s also home to the luxurious Haven Spa & Hotel (think spa treatments, yoga classes and spacious rooms), though budget options are also available.

Browse places to stay in Boquete.

Day 5-6: Bocas del Toro

This Panama itinerary rounds off in idyllic style with a few days in the Bocas del Toro (“mouths of the bull”) area.

Isolated on the Costa Rican border between the Caribbean and the forested slopes of the Cordillera Talamanca, this is one of most remote — and beautiful — parts of Panama.  

Truly the kind of place that invites you to slow down, unplug, and soak up stunning beaches, crystal-clear waters, and excellent snorkeling.

Colon, Bastimenton and Solarte

With plenty of restaurants, bars, and activities, Isla Colón is the liveliest island of the archipelago.

Most visitors start here because Bocas Town, the main settlement, serves as the transport hub. That said, while Colon is the most developed island, it still has plenty of natural beauty, from glorious beaches (more on those below), to thick forests.

Meanwhile, Isla Bastimentos has a far wilder vibe. With its dense jungles and unspoiled beaches, it feels a world away from the bustle of Isla Colón, not least when you’re hiking Bastimentos National Marine Park.

Isla Solarte is quieter still, with no roads and no town — so don’t come expecting rocking nightlife and restaurants.

Rather, Solarte is a haven for back-nature divers and snorkelers, with hiking trails across the interior leading through lush forests that play host to stacks of sloths, birds and tropical plants.

Go island hopping

During your two days in the area, look to island hop using affordable water taxis from Bocas Town on Isla Colón.

Colón is also the jumping-off point for boat tours around the archipelago. Many of these stop off at places like Zapatilla Cays, Dolphin Bay and Paunch Beach, the latter of which is great for paddle-boarding, kayaking and surfing.

Visit the best beaches

Staying on the beach theme, here are a few of the best in Bocas del Toro.

• Starfish Beach on Colon: located on the northern tip of Colon, this beautiful, calm beach is ideal for swimming and lounging. Look out for starfish in the shallow waters. 
• Bluff Beach on Colon: for something wilder, visit Bluff Beach on the eastern coast of Colon. A huge, golden-sand stretch with strong surf, it’s more suited for scenic walks and sunbathing than swimming.
• Red Frog Beach on Bastimentos: named for the tiny red poison dart frogs that inhabit the surrounding jungle, this stunner boasts golden sand, swaying palm trees and surfable waves.
• Polo Beach on Bastimentos: a little off the beaten path, and best reached by boat or hiking from Red Frog Beach, you might just have this picture-perfect place all to yourself.

Snorkeling

For the best snorkeling in Bocas del Toro, head to Hospital Point off Isla Solarte or Coral Cay, between Isla Bastimentos and Isla Solarte. 

The coral reefs here are undeniably vibrant, with plenty of marine life, including colorful tropical fish, rays, and nurse sharks. 

Into idyllic tropical islands? Read up on Panama’s San Blas islands.

Where to stay in Bocas del Toro 

In line with the personalities of each island, when it comes to where to stay in Bocas del Toro, you can take your pick from buzzy backpacker hostels and mid-price hotels, to rustic retreats.

Best places to stay on Isla Colón

• Bocas Town: with easy access to restaurants, bars and tour operators, and options ranging from mid-piece hotels, to budget-pleasing hostels for backpackers, this is the most convenient area to stay.
• Bluff Beach: head here for more tranquil, eco-friendly accommodation options.

Best places to stay on Isla Bastimentos

• Red Frog Beach: if you’re looking for beachfront luxury and eco-friendly accommodation, stay near Red Frog Beach.
• Old Bank: for a more local and rustic experience, the Old Bank area is well worth checking out.

Best places to stay on Isla Solarte

• Secluded luxury eco-lodges: Solarte’s accommodations are typically more isolated and eco-friendlier, with luxury options like Nayara Bocas del Toro offering private villas and unbeatable views.
• Quiet retreats: for a more affordable option, stay in one of Isla Solarte’s smaller guesthouses on the island. Think rustic cabins and fresh local food.

Find your perfect place to stay in Bocas del Toro.

Day 7: return to Panama City

After your paradisiacal stay in Bocas del Toro, it’s time to head back to Panama City ready for your flight home (or your onward journey, if you’re lucky).

Iif you’re still making up your mind, browse our customizable Panama itineraries for inspiration, and contact our local expert.