Hey everyone,

I’m currently on the road in Australia with my family, working with clients and good friends Trent Reznor and Mariqueen Maandig Reznor. With Nine Inch Nails touring, it’s a full house. kids, travel, music, and a lot of movement.

But here’s the thing: travel should never stop your training.

Whether you’re on tour, on vacation, or just out of your normal routine (or off to Coachella  👀), it’s easy to fall off track. So I’m sharing one of my go-to workouts I use with clients when we’re on the road.

This is a 30-minute interval, sustained cardio workout you can do anywhere.

30-Minute Travel Workout (No Equipment Needed)

0–10 min: Warm-Up

Any cardio—just get moving and bring your heart rate up.

Use this time to clear your mind, drop the noise, and connect with your breath.

10–12 min: Stretch

Pick one stretch and hold it.

Stay present. Breathe.

Main Workout (No Breaks — Stay Focused)

12–14 min: Side Bridges

• 1 minute each side

• Really squeeze

14–15 min: Superman Hold

• 1 minute

• Squeeze your glutes, not your lower back

15–17 min: Crunches

• As many as possible

• Controlled pace, perfect form

17–20 min: Cardio Blast (High Intensity)

Choose one:

• Jump rope

• Jumping jacks

• Mountain climbers

20–22 min: Reverse Lunges

• Continuous movement

• Focus on glutes, not quads

Alternative: Push-ups for 2 minutes

22–25 min: Cardio Blast

Choose one:

• Side sweep kicks

• Step-ups

• Plié squats

Alternative: Shadow boxing (great for upper body)

25–27 min: Crunches

• Again: controlled, strong form

27–29 min: Side Bridges

• 1 minute each side

• Breathe

29–30 min: Superman Hold

• 1 minute

• Finish strong

Cool Down

Take your time. Stretch. Breathe. Reset.

You’re done. You just trained like you mean it.

 

Fat Burning Tip and Heart Rate Tip for Maximum Fat Burn

Keep your cardio around 85% of your max heart rate.

Quick formula:

(220 – your age) × 0.85

No monitor?

Count your pulse for 6 seconds and multiply by 10.

This is where your body shifts into real metabolic work, not just going through the motions.

What I Personally Add (My Edge While Traveling)

When I’m on the road, I keep things simple—but intentional:

• Hydration first: fresh lemon blended (skin off) with my Fat Burning Lemonade and a pinch of sea salt for minerals and added flavonoids

• Gentle detox support to keep everything moving

• A metabolic kickstart before fasted cardio

That’s exactly why I created my Fat Burning Lemonade protocol, it’s what I rely on when life gets busy, schedules are unpredictable, and I still want to feel lean, energized, and in control.

Real Life Moment 🎶

Now I’m off to take the family to VIP seats to see my dear friend Trent Reznor perform with Nine Inch Nails, alongside the incredible Mariqueen Maandig Reznor.

Life is about balance, movement, music, family, and showing up for yourself wherever you are.

All the best in health,

G + Joujon-Roche's xx