10 Quick And Easy Workouts You Can Do In Your Dormitory
Exercising whilst at uni is a tricky one. On one hand, your student budget doesn’t quite cover an extra £40 a month to be spent on a pricey gym membership, but on the other hand you might not fancy the free alternative of going for a jog around campus in case your very red-faced self runs into that guy from your Thursday morning seminar. So many of us take the easy way out and give up on exercise during term time. But why let your fitness take the back seat? Consider some quick and easy workouts.
If you are worried about money or bumping into people you really don’t want to bump into whilst out and exercising, a great (free!) way to exercise is just to spend 15 minutes a day doing a few exercises in the comfort (and privacy) of your dorm room. Here are 10 quick and easy workouts that you can do in your dorm room that don’t require much space or any gym equipment (although a gym mat may come in handy) that will keep your fitness on track while you are at uni.
1. Burpees.
Let’s start this off with a hard one. I don’t think I’ve ever met anyone who actually enjoys doing burpees. But there is no doubt that they are one of the best cardio exercises, burning up to 100 calories or more in 10 minutes (if you can hang on for that long!). To do a burpee, one rep involves squatting to the floor, jumping the feet to a plank position, jumping back in and standing up again. Start off with 30 seconds of burpees and 30 seconds rest and repeat this 4 times for a great cardio workout.
2. On The Spot Jogging.
Another great cardio exercise is on the spot jogging. However, in order to actually make this exercise worthwhile, make sure that you are moving your arms rapidly and kicking your legs up so that your thighs are parallel to the floor. This way you should feel yourself working up a sweat and should try to do this for around 20 minutes without stopping. This is one of the greatest quick and easy workouts!
3. Stomach Crunches.
If you want to focus specifically on your abs, stomach crunches are such an easy exercise to do at home. It is best if you have a gym mat for this because you will be lying on the floor, but if not a doubled-up blanket will do. Place the gym mat or blanket on the floor and lie face up with your knees bent and feet flat on the floor.
Place your hands behind your head, contract your ab muscles and raise your head and shoulders off the floor. Hold the contraction for 2 counts then return to your starting position. Continue this for 12 crunches, then have a 30 second rest and continue for another 3 sets. I promise, you will feel your abs on fire by the time you are done!
4. Ab Bikes.
Ab bikes are they perfect exercising for strengthening your abdominal muscles as well as toning your thighs. They also take hardly and space so are perfect if you want to exercise in your uni room! To to this exercise, lie face up on a gym mat or blanket on the floor. Place your hands behind your head and touch your right elbow to your left knee whilst keeping your right leg straight. Now touch your left elbow to your right knee whilst straightening your left leg. This is one ab bike crunch. Repeat this 20 times and rest for 30 seconds then do another 2 sets.
5. Donkey Kicks.
If you are looking some quick and easy workouts to target your glutes, donkey kicks are perfect for you to do in your room as they require minimal space and no equipment. Start the exercise on all fours with your hands shoulder width apart. Lift your left leg, pressing your left foot towards the ceiling and continue until your thigh is parallel with the floor. Squeeze your glute for 2 counts and return to starting position. Continue this with the same leg and repeat for 25 reps. Then switch to the right leg and do the same for 25 reps.
6. Hip Thrusts.
Hip Thrusts are another one of the quick and easy workouts to strengthen your booty muscles. Simply lie face up on the floor with your knees bent and feet flat on the floor. Then life up your pelvis so that your chest, pelvis and knees are aligned. Hold for 2 counts and return to starting position. Repeat this for 30 reps and feel your booty burn!
7. Reverse Lunges With Knee Kicks.
Reverse lunges with knee lifts are a great exercise to target your glutes, quads and hamstrings and are a perfect dormitory exercise as you hardly need any space at all! To do this exercise, take a step back with your left foot, bending both knees 90° so your back knee hovers off the floor. Extend both knees back into a standing position and transfer your weight onto your right foot. At the same time, lift up your left foot, bringing your knee to your chest. Release your left leg from your chest and place it back on the floor. Do 24 reps in total (12 reps on each foot) and it is guaranteed that your legs will feel like jelly after.
8. Squat Jumps.
If you are looking for an exercise that will really make your legs burn, try a few squat jumps. These will really work your glutes, hamstrings and calves. Start with your feet a bit wider than shoulder-width apart, put your hands behind your head with your fingers interlocked. Start by standing tall, then coming down into a squatting position with your thighs slightly higher than your knees. Jump up-wards and mid-air your body should be straight. Land in the squat position and pause for a moment. Try repeating this for 15 reps and rest for 30 seconds then repeat. This is one of the best quick and easy workouts.
9. Plank Ups.
If you want to add a bit more definition to your arms, try doing a few sets of plank ups. As well as targeting your arms, these will also work to tone your abs and chest. Start in a push-up position with the hands under the shoulders and the legs stretched out behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position. Repeat this 15 times and rest.
10. Inchworm.
Another great arm exercise that you can do in your room with minimal space is the Inchworm, and no, this isn’t a funky 70s dance move. Fabulous name aside, it is also an amazing workout for the chest, back and abs. To do the inchworm, stand with your back against a wall with space in front of you and your feet at hip width apart. Hinge forward at the waist and touch the floor with your palms.
Bend your knees, if necessary. Walk your hands forward until your body makes a straight line and your hands line up with your shoulders. Hold this position for 10 seconds. Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat this action until you reach and wall then turn around and start again!
