The 5-step hotel workout you can do to stay in shape anywhere – all you need is your suitcase
PREMIER Inn has created an in-room workout guide for those who want to keep fit when staying away from home.
The guide includes detailed instructions and illustrations on how to make the most of the room around them, including bodyweight stretches using a suitcase, for any and all abilities.
It follows research of 2,000 adults which found 46 per cent fall out of exercise habits as soon as they stay away from home – with 36 per cent of exercisers already falling off the fitness bandwagon in 2024.
And 33 per cent of people who do stop working out when away find themselves feeling uncomfortable exercising in an unfamiliar environment.
With a fifth (21 per cent) admitting they can quickly fall out of love with exercising if they allow work to get in the way.
The brand worked with fitness coach Corrine Best to create the guide, ahead of National Stress Awareness Month in April.
She said: “I’m constantly on the move, so I understand how challenging it can be maintaining a workout routine while traveling.
“Exercise is a brilliant stress buster – and with this 10-minute hotel workout, you really can break a sweat and feel like you’re doing something healthy, no matter where you are.
“It not only boosts metabolism and increases energy levels but also alleviates stress, leaving you refreshed and revitalised for whatever your journey holds.
“Plus, you can repeat it as many times as necessary, ensuring you stay on track with your fitness goals and make the most of every stay away from home.”
More than four in 10 people who admit they slack with their exercise when travelling cite a loss of motivation to work out.
While 25 per cent don’t want to bring their gym gear away with them as it’s not always practical.
Nearly half (48 per cent) of all adults polled, however, would welcome inspiration around how to work out without a dedicated gym.
One in five (22 per cent) of adults claim to exercise every day, while 12 per cent admit they never work up a sweat.
In general, the main thing holding people back from reaching their fitness goals is a simple lack of motivation (35 per cent).
This is followed by feelings of fatigue (30 per cent), a lack of time (29 per cent) and too much stress (18 per cent).
It’s better to do something rather than nothing, even if it’s not your optimal workout
Tamara Strauss
While 27 per cent admit their plans to exercise can be thrown off by something as simple as the weather, according to the OnePoll.com figures.
Just over a fifth (21 per cent) have attempted to exercise in a hotel room while staying away, with core exercises like planks or stomach crunches popular.
Another 29 per cent have utilised equipment within the room to work out, such as squats using a chair for balance, or for tricep dips.
And on average, those exercising in the confines of their living quarters are able to pump out a session lasting just under 20 minutes.
Tamara Strauss, from Premier Inn, added: “We are always looking for ways in which we can improve our guest’s experience, and by creating this workout guide it will give people the option to stay on track whilst away from home.
“It can be easy when you’re away to just put off doing some form of exercise, but if it happens regularly it can really have an impact on your wellbeing.
“An exercise professional will tell you it’s better to do something rather than nothing, even if it’s not your optimal workout – so hopefully this will help.
“Plus, exercise also plays its part in having a great night’s sleep, so it’s a win-win.”
What are the five exercises?
This is 10 minute workout. Each of the exercises shouldbe done twice for 45 seconds with a 15 second recovery.
1. Chair squats
- Stand in front of a sturdy chair with your feet hip-width apart
- Lower your body down as if you were going to sit in the chair then stand back up.
- Use the chair for support if needed.
2. Push-up knees lowered
- Start in plank position with your knees on the floor and hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from knees to shoulders. Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Lower until your chest nearly touches the floor, or you reach
a comfortable depth. - Push back up to the starting position by straightening your arms. Focus on controlled movement and engaging your chest, shoulders, and triceps
3. Bird dogs
- Start on your hands and knees, extend one arm forward and the opposite leg backward, keeping your back flat, then return to starting position and switch sides.
4. Plank
- Get into a push up position but with your elbows bent and forearms resting on the ground.
- Keep your body position, engaging your core muscles for as long as you can, maintaining a straight line from your knees to your shoulders.
5. Luggage wall sits
- Find a clear wall space and slide your back down until your knees are bent at a 90-degree angle, as if you were sitting in an invisible chair.
- Hold this position, engaging your core and thigh muscles.
- You can place your luggage bag on top of your lap to make this exercise a little more intense.
Source: Premier Inn
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips – which can be adopted slowly – include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day
Read about:
- The five fat loss foundations
- The calorie formula for weight loss
- The perfect portion sizes for meals to lose weight
- Sun Health’s 8-week weight loss kick start plan