Whether you’re working out in a hotel room or you don’t have access to equipment, these eight no-equipment workout moves use your bodyweight to help you stay fit, toned and energised.
It’s easy to let travel derail your fitness routine but exercise can be a positive part of your holiday! With this quick and easy hotel room workout, you can keep moving wherever you are. ‘This high-intensity workout doesn’t require any kit,’ says Lara Aitken, David Lloyd Club’s PT ambassador. ‘Best of all, it’s quick, fun and ultra-effective. You’ll challenge your cardiovascular system whilst building muscle, strength and stability. This is because all the moves are compound exercises, which work multiple muscle groups at the same time. You’ll be getting a full-body workout with a cardio kick, too.’Perform 12 to 15 reps of each exercise with a 15-second rest period between each move. When you have completed the first round of the circuit, rest for 30 seconds. Aim to do 3 to 5 rounds in total, then go and enjoy your break!
8 no-equipment workout moves to try
‘Squats not only recruit all the major muscles in your legs but they’re also great for your core and lower back,’ says Aitken.
HOW? Start with your feet hip-width apart and coretight, then lower your bottom down as if you’re sitting in an invisible chair. Squat all the way down until your knees are bent at 90°. From the squatposition, engage your bottom muscles andstraighten your legs to stand back up. Complete the entire sequence to repeat.
‘Press-ups are a simple and effective exercisethat help increase upper body and core strength,’ explains Aitken.
HOW? Start with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms at chest level, with your elbows bent at 45°. Push from your hands and heels, bringing your body off the ground. Pause for a moment, then slowly lower by bending your elbows until your chest is just above the floor. Push back up to a high plank position and repeat.
3. Triceps dips
‘This is a great exercise for building lean muscle inyour upper arms and shoulders,’ says Aitken.
HOW? Sit upright on the edge of a chair or bedand hold the edges either side of your hips. Make sure your fingers are pointed towards your feet and legs extended in front of you. Lift your bottom offthe chair and lower yourself down by bending yourarms until your elbows are bent between 45° and 90°. Exhale, then push through the palms of your hands to return to the start position. Repeat.
4. Bulgarian split squat
‘This works quads and glutes while improving balance,’ explains Aitken.
HOW? Using a chair, get into a forward lunge position with your back foot raised on the chair. Keeping your front knee in line with your front foot, bend your knee and lower until your front thigh is almost parallel to the floor. Don’t let your front knee go beyond your toes. Pause at the bottom, then drive up through your front heel to return to the starting position. Repeat, alternating sides.
6. Single-leg hip thrusts
‘This exercise is great for building glute and hamstring strength,’ explains Aitken.
HOW? Start on your back with your feet flat on the floor, with knees bent. Raise one leg. Keeping your chin tucked in, drive your raised leg up until your back is off the floor and your foot is pointing up to the ceiling. Squeeze your glutes, then lower them to the ground. Pushback up to the top, then lower again. Once you’ve done 12 to 15 reps, repeat with the other leg.
7. Flutter kicks
‘Flutter kicks will help target your lower back, core and hip flexors, whilst building strength in your abs,’ says Aitken.
HOW? Lie on your back with your legs extended. Lift your head, neck and shoulders slightly off the floor, then keeping your lower back pressed into the floor, lift your feet off the ground. Keeping your legs extended, swiftly raise and lower alternate legs without letting them touch the ground