7 Day Rarotonga Itinerary for First-Timers

Rarotonga is the most popular island to visit in The Cook Islands. It’s one of those destinations where you’ll tell a friend you’re visiting Rarotonga and they react with “where the heck is that?” It’s a remote destination but so worth the journey. In this 7 day Rarotonga itinerary, I’m going to give you suggestions that will help you have an epic trip to the Cook Islands!

Day 1 – Arriving in Rarotonga

Visiting the Cook Islands for most of us involves a big time change — travellers visiting from Australia and New Zealand will pass the international date line. Most flights into Rarotonga International arrive in the morning, which is great news, as you’ll have the entire day to explore.

I’d recommend taking it easy on the first day to adjust to your new tropical home for the week. Drop your luggage off at your hotel — most accommodations offer an early check-in, since travellers tend to arrive in the morning.

Best Stays in Rarotonga 👇

There’s a beautiful cafe called The Falafel Shack that sits right on the beach. I’d grab lunch there and slowly walk south of the island to Aroa Beach, one of the most beautiful beaches in Rarotonga. It’s a 30-minute walk from the Falafel Shack and a great spot to watch the sunset!

Day 2 – Exploring Avarua & Muri Lagoon

Wake up refreshed and head to the main township of Avarua. If your plans allow, make sure you spend Saturday morning at Punanga Nui Market, where you’ll see the locals and community come alive. You can pick up unique gifts and grab a bite to eat while listening to the live music playing through the market.

After exploring Avarua, I’d take a bus to Muri Lagoon — one of the top places to see in Rarotonga. I loved it so much I returned 3 times! There’s a lot of activities and beaches to see in this area, so you’ll likely be back here a few times.

One of my favourite activities on this 7 day Rarotonga itinerary is kayaking in Muri Lagoon — you can rent a kayak for up to 3 hours and check out a few of the local beaches. Have an early night before the biggest day of the whole week!

Day 3 – Aitutaki Day Tour

If your budget allows, I’d strongly recommend booking an Aitutaki day trip from Rarotonga. Aitutaki is the second most visited island in the Cook Islands. You can stay for several days or do what I did and book the day tour, which includes: return scenic flights, hotel pick-up/drop-off, a tour of Aitutaki, lunch, and the famous Vaka Lagoon cruise. It was an early start but so worth it, and one of the highlights of my entire visit to the Cook Islands.

Travel Tip 👉🏼 the Aitutaki Day Tour books out early, so grab your spot as soon as you know your dates.

Day 4 – Rest day at Muri Lagoon

Have a slow morning at your hotel after your big day on the Aitutaki tour. What I loved most about visiting Rarotonga was how you could snorkel from almost anywhere on the island — the whole island is surrounded by one huge lagoon. Most hotels can rent you a snorkel; if I had my time again on Rarotonga, I’d rent one for the entire week!

Optional activities during the day:

In the evening, head back to Muri Lagoon for sunset stand-up paddleboarding. This tour was great — we went out in a small group just before sunset, with fairy lights attached to each board so we could see all the underwater wildlife.

Looking for more activites to do in Rarotonga? Check out this post here 👉🏼 26 Incredible Free and Paid Things to Do in Rarotonga, Cook Islands

Day 5 – The Rarotonga Cross Island Trek

No visit to Rarotonga is complete without checking out the Cross Island Trek. This is probably the most popular activity for hikers on this 7 day Rarotonga itinerary. I put aside a full day to complete this hike.

I took my time, started at Avarua town at 9am, and finished around 2pm. I tend to take my time and stop for photos along the way, but I’d recommend setting aside a full day to do the hike, including the Needle, plus time to relax at a beach afterward.

Full post on the Rarotonga Cross Island Trek here 👉🏼 Rarotonga Cross Island Trek – How to hike and What to Expect)

Day 6 – Rent a car and explore Rarotonga Island

Rarotonga is a small island and with a car you can drive the entire island in 30 minutes. I think hiring a car on your last full day is the best way to check out all the spots you missed during your week in Rarotonga. You can rent a car through your accommodation and spend the day beach hopping before visiting Muri Night Market.

Spots to see on your self-drive tour 👉🏼 Black Rock Beach, watch planes land at the seawall and wind down back at your favourite beach from earlier in the week.

day 7 – departing Rarotonga

Flights out of The Cook Islands are limited, and most international flights leave early in the morning, so you’ll spend Day 7 heading home — already planning your trip back to Rarotonga.

I promise that if you follow this 7 day Rarotonga itinerary, you’re going to have an incredible visit to The Cook Islands. My time in this part of the world has stuck with me ever since, and you’ll probably be planning your return before you’ve even left. If you have any questions about visiting Rarotonga and the Cook Islands, feel free to comment below, and check out some of my other blog posts.