Hotel workout

Exercising while travelling is simple - you don't need much space or equipment.
Published 16 December 2016 | Updated 8 December 2023

Hotel workout

This workout targets the whole body. Do each exercise for one minute and repeat the circuit up to three times.

1. High knees

Do this for Cardio

Equipment: None

How-to: Stand tall with your feet shoulder-width apart and arms by your side. Lift your right knee to hip height then lower and raise your left knee. Repeat as quickly as you can, pumping your arms and lifting your knees.

Tip: Start with a march until you feel ready to move a little faster and progress to a jog on the spot.

High knees

2. Step and twist

Works: Legs & abdominals

Equipment: Pillow

How-to: Holding a pillow in front of you, stand with your core engaged, feet shoulder-width apart. Take a step forward with your right leg, keeping your knee above your foot and your back straight. Rotate your torso and arms to the right, keeping your hips facing forward. Return to the centre. Push through your heel and step back to the start. Repeat on the left side.

Step twist

3. Upright row

Works: Upper back, shoulders & arms

Equipment: Overnight bag

How-to: Stand with your feet hip-width apart, core engaged and knees slightly bent. With straight arms, hold the bag down in front of you, hands together. Raise bent elbows towards the ceiling, lifting your hands in line with your shoulders. Lower to the start. Slowly lift and lower the bag, keeping your chin tucked in, your neck and shoulders relaxed and your movements steady.Upright row

4. Sit squats

Works: Legs & bottom

Equipment: Armchair

How-to: Stand in front of an armchair with your feet shoulder-width apart, and looking straight ahead. Extend your arms out in front of you as you slowly lower your bottom towards the chair. Keep your knees directly above your feet. Squeeze your bottom and push through your heels as you straighten back up, returning your arms to your sides.

Sit squats

5. Crunch

Works: Abdominals​

Equipment: Armchair

How-to: Lie on your back with your knees bent, legs raised on a chair and hands placed softly behind your head. Engage your core and lift your shoulder blades off the floor towards a 45-degree angle, keeping your chin tucked in and neck relaxed. Hold for a second then slowly lower back to the floor.