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These days a lot of people find that their work and travel gets in the way of maintaining a regular fitness routine.

If you travel away, work nights, or spend a lot of your 9–5 travelling the country and staying in hotels, setting yourself up at a regular gym or with a regular PT session is naturally going to be pretty difficult. And what if you find yourself staying the night in a hotel that doesn’t have a gym, or you find yourself checking in without the time to get changed, grab a quick work out, and get yourself ready for your next meeting? Well, you might actually have everything you need for a decent workout in your hotel room and your luggage.

With that in mind, here are CK Elite’s Top 5 Hotel Room Workouts!


There’s a lot more to the humble press-up than meets the eye. It’s not just a useful warm up and a neat way of toning your arms and chest—when you’re pushed for time, space, or equipment, exercises like this that involve moving nothing more than your own body weight can be a great way of working up a sweat.

To do a standard press-up, place your hands on the floor roughly shoulder width apart, with your trunk and legs straight and your weight resting on the balls of your feet. Lower your chest as close to the ground as possible, keeping your arms in tight next to your chest, and then extend your arms again to push yourself back up to the starting position, keeping your body rigid throughout.

TRY THIS: Like I say, there’s a lot more to press-ups than meets the eye. So if you’re finding the method above too difficult, or you find that after a few press-ups your back and shoulders are lifting up before your hips and thighs, try scaling these back a bit. Rest your weight on your knees, not the balls of your feet, or try raising your arms onto a chair or bedside rather than the floor to make things a bit more achievable.


We’ve talked about squats on the CK Elite blog before, but when you’re pushed for time or equipment in a pokey hotel room, chances are you’re not going to be able to rack up a few weights on a barbell!

What we’re talking about here are air squats: stand with your feet roughly shoulder-width apart, and slowly bend your knees so that you lower your body down. Aim to get your hips and bum below the crease of your knees before standing back up. Squats are a great way of toning your legs, strengthening your quads, and burning a few calories without a lot of jumping or running around.

TRY THIS: Looking for something a bit more challenging? Use that heavy bag you’ve been carrying around all day to add a bit more weight to your squat. Or failing that, try a squat jump: as you raise yourself back from the bottom of the squat, jump straight up with as much force and height as you can. As you land, drop slowly into another controlled squat, and repeat as many time as you want.


Climbing mountains is hard, so no surprises that a movement called a ‘mountain climber’ is pretty exhausting too… But seriously, these are a great full-body exercise that will work to strengthen your core, raise your heart rate, and burn some calories all in a really short space of time.

Start in a position similar to a press-up—with your weight held on your hands and feet—but with your hands slightly wider than your shoulders this time. From there, step your legs one at a time in towards your body as quickly as possible, making the same movement as if you were climbing a steep flight of stairs (or a mountain). Remember to try to keep your abs tensed, and to move your legs forward as far and as quickly as you can.

TRY THIS: Looking to take things a bit easier? Just as with the press-up, try starting with your arms slightly higher than the floor, by supporting your weight on a chair or bedside.


If you’ve been travelling all day and are pushed for time in a hotel, holding your body in a high plank is an easy and really effective way of resetting your spine and getting some blood flow back into your back muscles after a long drive.

Raise yourself up onto your hands and balls of your feet, remembering to keep your hands flat to the ground beneath your shoulders, and your abs tight. You should feel your whole body working—push back into your feet to keep your legs and calves working throughout.

TRY THIS: Aim to hold a high plank for half a minute or so, but if you’re looking for more of a challenge aim for a longer time. Remember to keep your body taut throughout: if you find you shoulders dropping or your legs sagging below your hips, come out of the plank, shake it out, and try again.

Travel Exercise Plank


If you know what a thruster is, you’re probably wondering how you can do them in a hotel room with no equipment. And if you don’t know what a thruster is, you’re about to find out…

Grab something that has some weight behind it—your travel bag will probably work fine—and standing with the weight held in front of your chest and your feet roughly shoulder-width apart, drop into a squat. Then, as you stand back up, push the weight up above your head, locking your elbows out so that your arms are straight and the weight is held securely above your head. That’s a thruster.

TRY THIS: Scale these thruster movements by increasing the weight for more of a challenge, or, if the movement on its own is challenging enough, get rid of the weight altogether and just extend your arms fully above your head as you stand. Either way these are a great way of working your whole body in a small space and a short amount of time.

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