Frequent fliers can stop making excuses for not getting to the gym during their hectic travel-work schedule.

California Fitness personal trainer Abdul Hadi shows you three sets of convenient, effective exercises that use your body weight as resistance, for a heart-pumping workout in the comfort of your hotel room.

So good reason to actually unpack that gym kit that travels as much as you do but never leaves your suitcase.

Even if you have little time to spare or if bad weather forces you into seclusion in your hotel room, there are exercises you can do without a single piece of fitness equipment!

First, get your heart pumping by doing jumping jacks for five minutes. Start slowly and build up speed as your body loosens up.

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1. CHAIR DIP
(works the chest, shoulders and triceps)

• Rest your hands on a chair seat, with your legs out in front.
• Lower your body until your upper arms are almost parallel to the floor.
• Hold for a count of two and push back up to the start position.

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2. REVERSE LUNGE
(works the hamstrings, quadriceps and glutes)

• Stand with your feet together, and step backward with your left foot.
• Lower your body until your right knee is bent 90 degrees and your left knee nearly touching the floor.
• Hold for two seconds, then return to the start position.

Finish all the repetitions with your left leg, then repeat the entire set with your right leg.

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3. FIGURE FOUR CRUNCH
(works the upper and lower abdominal muscles)

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right leg over your left knee.
• Place your fingertips to the left side of your head just behind your ears.
  
• Curl up slowly, twisting your torso towards the right.
• Hold for a count of two and return to the start position.
  

Finish all repetitions with your right side, then repeat the entire set with your left side.

Do eight to 12 repetitions of each exercise and perform these exercises in a circuit - one after another, with little or no rest in between.

At the end of each circuit, rest for about two minutes before starting again, working up to three circuits.

To challenge yourself for a better cardiovascular boost, you can make the workout harder by doing jumping jacks between each circuit.

Photos: California Fitness