No equipment · 20 minutes

The hotel room workout you can do beside the bed

No gym, no kit, about two square metres of floor. Warm up for three minutes (marching on the spot, arm circles, hip circles), then work through the circuit below. Rest 60–90 seconds between rounds and complete three rounds.

The circuit

1. 1

   Squats · 15 reps

   Sit back to the edge of the bed, then stand tall.

2. 2

   Push-ups · 10 reps

   Hands on the bed or desk to make it easier.

3. 3

   Reverse lunges · 10 each leg

   Step back softly — no stomping for the room below.

4. 4

   Chair dips · 12 reps

   Use a sturdy chair or the bed frame, elbows pointing back.

5. 5

   Glute bridges · 15 reps

   Squeeze at the top for a one-second pause.

6. 6

   Plank · 30–45 seconds

   Forearms on the floor, body in one straight line.

Make it fit your trip

• Jet-lagged or short on time: do two rounds instead of three.
• Want more: slow every lowering phase to three seconds.
• Thin walls: swap jumps for tempo work and keep landings soft.
• Stay consistent: same time each day, before breakfast or before dinner.

This is general fitness information, not medical advice. Check with a doctor before starting a new exercise programme, and stop if you feel pain or dizziness.