Struggle to stay in shape when you’re away from home? This any time, any place workout – split into three blocks of three exercises – will rev your metabolism and build lean, full-body muscle.

How To:

  • Proceed through each set of exercises in order, e.g. 1A, 1B and 1C. Then go back to 1A and keep going until your time runs out.
  • Complete 6 reps for the first exercise, 12 reps for the second and 18 for the third.
  • After each 5-7 min round, rest for 3 mins, then move onto the next set and repeat the process (2A-2C and then finally 3A-3C).

hotel room workout Men's Fitness UK

1a. Clapping Press-Ups

Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae
Reps: 6 

  • Assume a press-up position, with your hands slightly wider than your shoulders.
  • Keeping your form, lower your torso until your chest lightly touches the floor, then drive up as forcefully as you can.
  • If you can manage, clap your hands together, then immediately go into the next rep the moment your hands hit the floor.

hotel room workout Men's Fitness UK

1b. Burpees

Muscles worked: quads, glutes, hamstrings, core, chest, triceps, pecs, calves
Reps: 12 

  • Bend your knees and place your palms flat on the floor about shoulder-width apart.
  • Keeping your feet together, thrust them out then back in again.
  • From that crouched position, point your fingers to your temples with your elbows wide and drive yourself up through your legs and into the air.
  • Bend your knees as you land and go straight into the next rep.

hotel room workout Men's Fitness UK

1c. V-Ups

Muscles worked: obliques, rectus abdominis, quadratus lumborum
Reps: 18
Sets: as many as possible in 5-7 mins
Rest: 3 mins, then move onto 2a

  • Lie face up and completely flat, with your legs straight and your arms extended straight overhead along the floor. 
  • Keeping your arms close to your ears, contract your abs to press your lower back into the ground.
  • Point your toes, squeeze your thighs together, squeeze your glutes and simultaneously lift your legs and upper back off the ground.
  • Reach your hands forward towards your feet, so that your body forms a ‘V’ shape.
  • Keep your core engaged as you slowly return to the start position.

hotel room workout Men's Fitness UK

2a. Spider-Man Press-Ups

Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae, quads
Reps: 6

  • From a press-up position with your feet shoulder-width apart, begin to lower yourself to the ground, while simultaneously bringing one knee up and out to the side.
  • Keeping tension throughout, try to connect your knee with your elbow at the bottom of the press-up.
  • Return that leg as you drive yourself back up to the start position.
  • That’s one rep. Now go again with the other leg.

hotel room workout Men's Fitness UK

2b. 180 Jump Squats

Muscles worked: quads, hamstrings, glutes, calves
Reps: 12

  • Begin in a squat position, keeping your chest up and your feet flat on the ground.
  • Using your arms for momentum, drive up into the air and quickly turn your torso 180 degrees to face the other direction.
  • Land through soft knees and go immediately into another rep.

hotel room workout Men's Fitness UK

2c. W Crunches

Muscles worked: obliques, rectus abdominis, quadratus lumborum
Reps: 18
Sets: as many as possible in 5-7 mins
Rest: 3 mins, then move straight onto 3a

  • Sit up straight with your legs bent and feet flat on the floor. Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back in alignment, and balance on your coccyx.
  • Reach your arms straight out in front of you, parallel to the floor (palms down). If you feel that you need some extra support, place your hands on the floor, underneath your hips.
  • Hold here for a moment, then straighten out your legs, while also lowering your upper body. Both your shoulder blades and legs should hover a couple of inches off the floor.
  • Hold for a moment, then lift your legs and torso back to the start position. That’s one rep.

hotel room workout Men's Fitness UK

3a. Hindu Press-Ups

Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae
Reps: 6

  • Keeping your legs reasonably straight throughout, begin with your hands on the ground and your hips high. 
  • Bend your arms and drive your head, shoulders and chest towards the ground.
  • While still moving, pretend that you’re trying to scrape something off your chin and the top of your chest by staying low and driving yourself forward.
  • Without allowing your hips to touch the ground, drive them down while lifting your head and chest up and extending your arms.
  • Keeping your arms straight, lift your hips back to the start position and go again. That’s one rep.

hotel room workout Men's Fitness UK

3b. Plyometric Split Squats

Muscles worked: glutes, hamstrings, quads, calves, core
Reps: 12

  • Begin by standing with your right leg forward, bent at the knee and foot flat on the floor. Your left leg should be behind you, also bent at the knee with your toes on the floor.
  • Drive up through both feet at the same time, as explosively as you can so that you take off from the ground.
  • While in the air, quickly switch the position of both legs, so that when you land your left leg is now forward and your right leg is behind you.
  • Land softly through bent knees and immediately repeat the movement.

hotel room workout Men's Fitness UK

3c. Russian Twists

Muscles worked: obliques, rectus abdominis, quadratus lumborum
Reps: 18
Sets: as many as possible in 5-7 mins

  • Sit on a mat with your arms long, your hands together and your feet just off the floor. Engage your core.
  • Keeping your chest up, twist from side to side, lightly touching your hands on the floor beside you.

Words: Luke Grainger
Photography: Eddie Macdonald