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30-minute Short Workout Before Your Flight

March 7, 2023 | Aria Ma


Got an hour or two to spare before your flight starts boarding? Fit in an easy and short workout at ROAM Fitness! Here’s a short workout that’ll burn some calories and build strength for your whole body. These compound and isolated exercises will help you work out core muscles helpful for everyday ventures or just staying fit!

Here are some terms you’ll see in this post that you may not be familiar with:

[#] x [x] - # of Sets x # of Reps each Set - group of repetitions

Rep - repetitions of the movement

Rest - amount of time you stop exercise in between sets

Program Outline


4x10 Bench Dumbbell Press (60 seconds rest)

3x12 Hammer Curl (60 seconds rest)

3x10 Dumbbell Bicep Curl (30 seconds rest)

5 minute Row


3x8 Dumbbell Goblet Squat (60 seconds rest)

3x12 Forward Lunge (60 seconds rest)

4x12 Romanian Deadlift (60 seconds rest)

8 - 10 minute Treadmill (3x speed @ 110% incline)

Upper Body

It’s always important to remember to stretch before you workout! Especially if you haven’t worked out in a while or done some of the exercises before. This is important in order to get your blood moving, relax the muscles that will be used, and decrease risk of injury during- and post-workout. Here are some stretches that can help jump-start your blood flow!

We’ll start the short workout for the upper body doing dumbbell bench presses. Lay on the bench with your back arched and shoulders dug into the bench. Take a set of dumbbells and with your palms facing each other, bring them down to your chest. Be sure to set a timer for 60 seconds rest in between each set. This circuit increases your muscle endurance and growth. The dumbbell bench press works your shoulders, triceps, forearms, lats, pecs, traps, rhomboids, and pretty much every other muscle in your upper body.

Do the same with hammer curls using dumbbells by holding them vertically up with your palms facing each other, your arms glued to the side of your abdomen, and squeezing your bicep and bending your elbows where your lower arms touch your upper arms. The dumbbells will finish close to your shoulders without actually touching the shoulders. Pause for a few seconds at the top of the movement, and bring them back down.

It’s the same movement with the bicep curls. Instead, your palms will face up and you bend your elbows into your body.

Finish the upper body short workout circuit with a quick 5 minute row. Make sure your feet are planted snuggly, and you are rowing with your back and not your arms. Engage your core and repeat the movement of pushing your chest out by engaging your back.

Lower Body

Just like with your upper body, be sure to stretch your lower body too! Here are some good stretches to help get you started.

For the goblet squat, take one dumbbell and hold it by the head with your palms facing up. Stand with your feet angled slightly out at shoulder length, engage your core, and be sure to squat down past your knee. If this is too difficult, you can do this movement on a bench! This exercise will help work your quads and your glutes.

Source: HEVY

Moving onto the forward lunge, you can choose to take one or two dumbbells at your side. Plant the left foot in front of you while your right knee is behind you. Stand up with the left leg that is in front of you, and step back again until you kneel on the ground with your right knee, resetting the exercise. Do the same with your right foot after you’ve finished the sets for your left leg.

The Romanian deadlift is helpful working your glutes and hamstrings. Take two dumbbells and hold them with your palms facing down, bend your knees while keeping your back straight, and push your butt out. Your lower back should not be engaging in any of the weight.

Finish your lower body short workout with an 8 - 10 minute treadmill walk at 3x speed and 110% incline. Cardio should always be programmed last after weight training will allow you to use your glycogen stores (fat & energy storage!) more efficiently, aiding in weight loss and muscle endurance!

That’s a Wrap!

Be sure to keep an eye on the screen with upcoming flights in the main workout area. Day pass members are able to reserve the shower for 15 minutes pre- or post-workout. This short workout will have you feeling rejuvenated and energized. Once you’re done sweating it out, take a quick shower, freshen up, and hop out feeling better than you came in!

For more information on purchasing a day pass for your next visit to our locations, visit our website here.

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