We all know by now that exercise is important to living a healthy life. However, while in college, it can be hard to find the time and energy to workout on a daily basis. If you don’t have time to get to the gym between classes, exams, and extracurriculars, try to squeeze in a few of these moves as a study break.These exercises are perfect for a small dorm or an apartment, are equipment free, and don’t require any additional materials or advanced skill level.
If you can stay active, it’ll help burn some extra calories, build muscle, and release tension. Try a mixture of these 15 simple exercises every day, and before you know it you’ll be working out like a pro, without ever leaving your room!
Disclaimer:
The exercises provided by eCampus.com are for educational and entertainment purposes only. Exercise is not without risks and this or any other exercise program may result in injury. The exercise instruction and advice presented are in no way intended as a substitute for a medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional.
1. Air Squats
Begin with your feet at hip distance width apart, with an even amount of weight on the balls of your feet and heel.
Inhale, then send your hips back, bending at the knees. Focus on keeping your knees in line with your feet, and your head and chest up.
As you exhale, return to standing. That’s one rep. Repeat this movement 10 times.
Extra challenge: Hold your backpack, laundry detergent, or a dumbbell weight close to your chest for extra weight and resistance.
2. Push-Up Jacks
Get into a push-up position with your shoulders over your wrists and your feet together.
Hop both feet all the way apart, then hop them back together. Keeping your body in one straight line between your head and your heels, hold your core tight as you bend your elbows and lower your body to the floor for a push-up.
(If you struggle with push-ups, you can bring your knees down to the floor and cross your ankles for a modified push-up.)
Press up to the starting position. That’s one rep. Repeat this movement 15 times.
3. Forward, Side, and Reverse Lunges
Step forward with your right foot, keeping the core held tight. The front right knee should bend at 90 degrees and stay directly over the ankle. This will work your glutes, legs, and help with stability.
Mix up your routine with side or reverse lunges. Side lunges are the same idea, just stepping to the side. Reverse lunges are the opposite of the forward lunge: you step back and bend your opposite knee.
Repeat on the other side. That’s one rep. Repeat this movement 10 times.
Extra challenge: Add a set of dumbbell weights, holding them up at your shoulders with your arms bent.
4. Burpees
Get into a plank position with your hands directly under your shoulders.
Hop to bring your feet forward so they’re placed on the outside of your hands. I call this the “frog position.”
Then jump up with your hands high like you’re trying to reach the ceiling.
Land lightly on the floor, then set your hands back on the floor in the frog position, hop your feet back into a plank position, then drop your chest to the floor. That’s one rep.
Try it slow until you get the hang of it, and then speed up the move to get in that cardio. Repeat this movement 15 times.
5. Mountain Climbers
Get into a plank position with your hands stacked directly under your shoulders and your feet together.
Pull your left knee to the center of your chest, then bring it back to starting position. Repeat on the other side, alternating between knees. That’s one rep. Repeat this movement 10 times.
Be sure to keep your plank low, knees close to the ground, and your eyes on your finger tips. You can do this movement fast or slow.
6. High Knees
Stand with your legs hip width distance apart. Run in place, bringing one knee at a time above hip level in front of you.
Keep your hands in front of you at hip level, palms down, and tap your knee on each step. Or, pump your arms like a sprinter, with elbows at 90 degree angles.
That’s one rep. Repeat this movement 20 times.
7. 30 Second Plank
Get into the forearm plank position. Ensure your elbows are on the ground directly underneath your shoulders with your feet hip-width apart.
Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Try to hold this position for 30 seconds, then challenge yourself to hold for one full minute.
8. Forearm Plank Hip Dips
From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground).
Come back to the elbow plank. Lower the right hip toward the floor. That’s one rep. Repeat this movement 15 times.
9. Bridge
Lay on your back with your feet at hip distance width apart on a towel or yoga mat. Try to position yourself so your fingertips are reaching toward your heels.
Press down through the balls and heels of your feet, lift your hips off of the floor, like a thrust. As they rise, tighten your core, and slightly drop open the knees.
Lower yourself back to the start position. That’s one rep. Repeat this movement 10 times.
10. Alternating Leg Lifts
Lie on your back and extend your legs long in front of you. Tuck your hands behind your ears, take a deep breath, and push the low back into the mat.
Exhale and lift one leg to 30 degrees. Inhale as you lower the leg back down.
Repeat on the other side. That’s one rep. Repeat this movement 10 times.
11. Wall Sits
Begin with your back pressed against a wall.
Slide down until you are in sitting position with your back against the wall and legs out in front of you at a 90-degree angle. Imagine there is a chair underneath you, holding you up.
Hold this pose for 30 seconds, then challenge yourself to hold it for one full minute.
12. Downward Dog to Upward Dog
Start in a downward dog position, with your hands planted firmly into the floor and your hips in the air. Stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them.
Then shift your weight forward and come into a high plank position. Lower to the floor, like a push-up, keeping elbows tucked close to the body.
Next, shift to the tops of your feet as you push through to the upward facing dog, keeping your thighs and hips lifted off the ground, and arching your spine inward. As you exhale, push up and back into downward dog position.
13. March In Place
To cool yourself down after your workout, march in place for two minutes.
With a little bit of time and dedication, staying fit in college doesn’t have to be a chore. Just 30 minutes of moderate-intensity exercise five days a week can reduce heart disease, improve mental health, and even help you do better on your next exam.
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