Workouts · Strength

Hotel Gym in 30

Built for the half-equipped basement gym: dumbbells, one machine, and a plan.

30 minintermediatedumbbell · machinestrengthmoderate
Why it works. Hotel gyms have dumbbells to 20 kg and a treadmill — this uses exactly that and nothing more.

Warm-up

Five easy treadmill minutes — 120s
Arm circles and squats — 45s

The workout

  1. goblet squat — 3 × 12 reps
    rest 45s
  2. dumbbell bench press — 3 × 10 reps
    rest 60s
  3. dumbbell row — 3 × 10 each side
    rest 45s
  4. dumbbell shoulder press — 2 × 10 reps
    rest 45s
  5. run — 1 × 300s
    rest 0s

Cool-down

Walk down and stretch — 90s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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