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30-Minute Gym Plan With Elliptical Intervals

Hotel Gym Workout: Your 30-Minute Plan


Even if you plan to be a jet-setter over the holidays, there's no excuse not to get a workout in — especially if you're at a hotel with a gym. Whether it's a tiny room or a luxurious facility, all you need is an elliptical and a mat or towel to move through this 30-minute workout session that combines cardio and strength training for a total body workout. Kick things off with an elliptical routine with intervals to get the most out of your short session.

Time Resistance SPM* Notes
00:00 — 3:00 3 130 Warmup
03:00 — 5:00 6 140
05:00 — 07:00 7 140 — 150
07:00 — 08:00 8 190 — 200 Sprint
08:00 — 10:00 7 150 — 160
10:00 — 11:00 8 190 — 200 Sprint
11:00 — 13:00 7 150 — 160
13:00 — 15:00 4 140 — 150 Cooldown

Keep reading for the strength training portion.

Exercise Reps Notes and Tips
Reverse Lunges 2 sets of 10 reps Perform 10 reps on each leg.
Bicycle Crunches 2 sets of 20 reps Focus on your breath instead of speed.
Superman 2 sets of 15 reps Take Child's Pose after to stretch your back.
Elbow Planks 3 planks total Hold each rep for 45 seconds.
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