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




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


COO AT 9Round Australia and New Zealand

9Round specializes in 30-minute circuit workouts, so Andy is an expert on fitting as much action as possible into 30-mins.

Website:  9round

Instagram: @9round



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