Travelling? Here are some easy to do 30 min workouts for you
“All it takes is 30minutes to give your health and fitness the kick-start it needs. You know the saying 30 minutes a day keeps the doctor away! It also means you can stay active, fit and focused whilst travelling. When staying in a hotel you will find the gym can be very hit or miss with equipment options and hours. Never fear here is a 30-minute workout that you can do in your hotel room without any equipment. All you need is a winning attitude and the timer on your phone or watch.”
– Andy Peat, COO at 9Round Australia & New Zealand.
Hotel Room 30 minute workout
5 Minute Dynamic Stretch – Warm up
20 Minute AMRAP (As Many Rounds as Possible)
- 20 x High Knees
- 20 x Push Ups (Toes or Knees)
- 20 x Crunch
- 20 x Burpees
- 20 x Mountain Climbers
5 Minute Stretch – Cool down
Hotel Gym 30 minute workout
- 400m run
- 21 x Thrusters or Air squat
- 21 x Burpees
- 400m run
- 18 x Thrusters or Air squat
- 18 x Burpees
- 400m run
- 15 x Thrusters or Air squat
- 15 x Burpees
- 400m run
- 12 x Thrusters or Air squat
- 12 x Burpees
- 400m run
- 9 x Thrusters or Air squat
- 9 x Burpees
Hotel Room or Gym – timed 30 min workout
Phase |
Exercise |
Time |
Total Time |
| Warm Up | High Knees | 2 Mins | 2mins |
| Rest | Stretch | 20 seconds | 2.20 |
| Strength | Push Ups | 2 Min | 4.20 |
| Rest | Rest | 20 seconds | 4.40 |
| Strength | Push Ups | 2 Min | 6.40 |
| Rest | Rest | 20 seconds | 7mins |
| Cardio | Jump Squats | 2 Min | 9mins |
| Rest | Rest | 20 seconds | 9.20mins |
| Cardio | Jump Squats | 2 min | 11mins |
| Rest | Rest | 20 seconds | 11.20mins |
| Strength | Tricep Dips | 2 Mins | 13.20mins |
| Rest | Rest | 20 seconds | 13.40mins |
| Strength | Tricep Dips | 2 Mins | 15.40mins |
| Rest | Rest | 20 seconds | 16mins |
| Cardio | Burpees | 2 mins | 18mins |
| Rest | Rest | 20 seconds | 18.20mins |
| Cardio | Burpees | 2 mins | 20.20mins |
| Rest | Rest | 20 seconds | 20.40mins |
| Strength | Back Extensions | 2 mins | 22.40mins |
| Rest | Rest | 20 seconds | 23mins |
| Strength | Back Extensions | 2min | 25mins |
| Rest | Rest | 20 seconds | 25.20mins |
| Strength | Lunges | 2 min | 27.20mins |
| Rest | Rest | 20 seconds | 27.40mins |
| Strength | Russian Twists | 1min | 28mins |
| Strength | Prone Hold | 2mins | 30mins |
