Four-minute fat-loss workout
Written by Steven Swanson
The ultimate four-minute fat-loss workout you can do anywhere, including in your hotel room.
Travelling isn’t an excuse to forget about fitness. Your hotel doesn’t have a gym or you forgot to pack your workout gear? You don’t need a lot of equipment or room for an effective full-body workout. Say goodbye to excuses and allow exercise to be part of your vacation by challenging yourself to a hotel room workout. Once you have completed a gentle warm-up, you are ready to start the main workout. Complete each exercise below for 20 seconds, followed by 10 seconds’ recovery, until all four exercises are complete. Repeat this circuit for a total of four minutes. To complete your workout, do some cool-down stretches, holding each stretch for a minimum of 20–30 seconds.
1. Take-a-seat squats:
Stand two feet away from a chair or bed, with your feet hip-distance apart. Clasp your hands behind your head with your chest out and eyes forward. Lower your body as though you’re going to sit in the chair behind you. Lightly tap the chair with your bottom then use your hamstrings, glute muscles, and core to fire you back up into your start position.
2. Top-to-tail push-ups:
Facing the bed, place your hands on the edge of the bed and your toes on the floor. Bend your arms, lowering your chest to the bed. For a more challenging workout, flip the position upside down, placing your feet on the bed and your hands on the floor for a decline push-up. Remember that your arms should bend at a 90° angle.
3. Mountain climbers:
Standing up, place your hands and toes on the floor in a plank position with your hands directly below your shoulders. Bring your right knee up to your right armpit, then quickly switch legs. Keep your abs tight on this one and really go for it to increase your heart rate.
4. Plank it:
Start by lying in a face-down position on the floor, resting on the forearms. Next push off the floor, raising up onto toes and resting on the elbows. Keep your back in a straight line from head to heels. Tilt your pelvis inward and contract your abdominals. This will make your exercise more effective by switching on your internal abdominal muscles whilst protecting your back from injury.
Suunto Ambit2 S GPS
The Suunto Ambit2 S GPS can be personalised with more than 1,000 free sports apps, making it the ideal wrist companion to track swimming, running, cycling, and more. Standard fitness options include an interval timer, suggested recovery times after exercises, indoor swimming support, and bike power support.
The GRID Foam Roller
A travel-friendly foam roller that provides a unique targeted massage to increase circulation and help maintain flexibility after your workout. Only 33cm long and 13cm in diameter, the sleek design of the GRID foam roller makes it an excellent travel companion.
Hotel room workout
Fitbit Force Wireless Activity tracker
Stay motivated during your travels with this sleek wristband. The device tracks steps taken, distance travelled, calories burned, stairs climbed, and active minutes throughout the day. At night, track your sleep and wake up silently with a vibrating alarm.
Nike Free Flyknit
Inspired by feedback from runners, the Nike Free Flyknit combine two of its most innovative and popular technologies to deliver barefoot-like flexibility and a compression fit that locks the foot in place, creating a second-skin fit. Nike Frees are designed to let your feet move more freely and naturally, allowing your muscles to do more work than other training shoes.
Nike Training Club
Want to keep fit while on your travels but don’t know where to begin? The Nike Training Club smartphone app provides you with a wide selection of workout routines based on your own fitness level, and targets specific areas of your body. Once you work out for set periods of time ranging from 15–45 minutes, you are able to unlock bonus workout plans, recipes, and fitness tips.
Free smartphone app.
Mark Giusti Active Gym Bag
This luxury workout bag from the ‘Bring Back Time’ collection has been carefully designed to last. There is an upper and lower compartment and a customised shoe bag to keep exercise clothes separate from your other belongings. A sophisticated bag which can also double up as hand luggage for your journey.