Let’s face it: during the dark winter mornings the idea of getting up and going to the gym gets less attractive. Even for dedicated gym-goers sometimes it simply isn’t possible; if you are travelling on business, for example, or on holiday and stuck in a cramped hotel. Luckily, it’s easy to complete a 30-minute circuit of low-resistance, high-repetition exercises in the privacy of your room, all with the aid of a few suitcase-friendly items and props you can easily lay your hands on.

Always start your workout by warming up. Do a series of gentle stretching exercises of your main muscle groups and follow these with running on the spot or skipping for five minutes.

Next, perform as many press-ups as you are able to (these will tone your biceps and chest). If you find it too difficult to do these, you can make them easier by having your legs in a kneeling position. Follow this with abdominal curls: lie on your back with knees bent and heels close to your buttocks, and slowly lift your chest off the ground, breathing out as you do so. Repeat at least 20 times if possible and increase as your upper abdominal strength increases. Then place your room’s hotel phone directory on the floor, beside a wall. Stand on the directory with the front half of your foot so that the rear part of your sole is overlapping the edge of the directory. Put your hands on the wall for support then push up onto your toes and lower back down over the edge for 25 repetitions. This builds up the calves. You are then ready to move onto the next exercises (see the graphic).

Never strain excessively, always breathe slowly and deeply with each exercise and stretch after finishing the workout. Repeat it at least every second day.

TAKING IT FURTHER

www.exercisedb.com
A great database of simple exercises

www.bbc.co.uk/sportacademy
The workout section of the health and fitness page has a series of stretching exercise videos

www.pilates.co.uk
An introduction to the claimed benefits of Pilates, which can be included in your workout

Workout

1 Upright rows Grip your suitcase handle with both hands and pull up to touch your chin. Point your elbows to the ceiling and lower the case back down slowly

2 Bicep curls Hold a beer can in each hand. Keep your elbows fixed at your sides and slowly curl the cans to the chest. Lower and repeat

3 Pullovers While lying down hold a bottle of wine in both hands with your arms fully extended above your face. Without bending your elbows, lower it behind your head