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30 min Hotel Strength & Sweat Session

Kayla Burton on Fri, Aug 17, 2018 @ 13:08 PM


I get a lot of requests from clients and gym members alike for a workout routine they can do while they are traveling. It can be tricky to create a routine, especially if you are limited on equipment or are not sure what kind of “gym” the hotel you are staying at will have.

Here’s a fantastic, heart pumping routine that only takes 30 minutes. For this workout you will need a piece of cardio equipment (bike, treadmill, stairs, rower, etc.) and some dumbbells for the strength moves. If you do not have access to cardio equipment, you can do burpees, jumping jacks, jump squats, or any other “full body” movement that will get your heart rate up.


Perform each exercise for 2 minutes followed by 1 minute rest. Like anything else, if you need to make adjustments for you fitness level, that is absolutely fine! You can do 1 minute on/1 minute off, just make sure you are challenging yourself! Be mindful when selecting your dumbbells; you are working for 2 minutes straight so don’t go too heavy! You will do a cardio move, rest, then a strength move, rest, then back to cardio, etc. You will go straight for 30 minutes.

  • Goblet Squat (holding dumbbell at chest)
  • Run (or other cardio)
  • Curl to Press
  • Run (or other cardio)
  • Alternate Reverse Lunge to Squat (hold dumbbells at sides)
  • Run (or other cardio)
  • Hip Hinge to Row (Keep back straight, spine long, core tight! Keep eyes down)
  • Run (or other cardio)
  • Bicep Curl to Lateral Delt Raise
  • Run (or other cardio)

Again, this will take you 30 minutes. If you want to make this more advanced, just keep going to repeat the whole thing 2x! And have fun!

This blog was written by Kayla Burton, NASM Personal Trainer at Body Kinetics San Rafael


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