I was working with a client today who does a lot of work-related traveling. He asked for a 30 minute workout while he’s on the move. He likes to travel light, so I thought it would be nice to have a workout that required no equipment, or made use of things that are easily accessible in a hotel room. I created this workout based the embedded videos. This way you can see some examples of the exercise. Since there are multiple names for the same exercise, you can easily refer to the videos, if needed.
It’s important to consult your doctor before beginning an exercise program. It is strongly recommended that you always talk to your doctor before beginning an exercise routine. If you are unsure about beginning an exercise program, please take this quick PAR-Q questionnaire. There are other risk factors that health professionals look at when determining who is ready for an exercise program. Therefor, you must seek medical clearance before beginning any exercise program*.
30 minute travel workout
5 minutes – Jog in place for one minute to get your body warmed up. Add some jumping jacks to mix it up.
3 minutes – Stretch your major muscle groups
60 seconds – Press-ups. This will warm up your back and shoulders.
60 seconds – Rest
60 seconds – Squats. Modification: squat with bed behind you, to limit the range of motion.
60 seconds – Rest
60 seconds – Floor Push-ups. Modification: angled push-ups on the bed. Ensure bed is stable and safe. You can also do knee push-ups on the floor.
60 seconds – Rest
60 seconds – Single-leg step-up You can do this on a step in the hotel. Do 30 seconds on one leg, then 30 seconds on the other. One of the videos suggests a different kind of step-up using the bed. See .pdf file for exercise picture.
60 seconds – Rest
60 seconds – Split-squat/Lunge 30 seconds on one leg, 30 seconds on the other leg. See .pdf file for more specifics.
60 seconds – Rest
60 seconds – Weighted Crunch
60 seconds – Rest
Repeat 5 more of the above exercise to complete your 30 minute workout!
*Get Started is not responsible for third party information. Seek doctor approval before attempting exercise.
