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. |
Source: Thinkstock
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