Between tight schedules and cramped living spaces, fitting in a workout can be a challenge. But squeezing in a workout between classes and furniture doesn’t have to be impossible! Here are 9 moves that will keep you fit right in the, uh, comfort, of your 12×15 dorm room. And, as always, make sure you warm up and stretch before working out!
High Knees
Kicked up a notch from the traditional “running in place,” high knees requires you to bring the knees above hip level and targets your quads, glutes, and calves. Be sure to land on the balls of your feet, not your heels. To gain speed, keep your arms at a 90-degree angle and pump them fast. Work your way up to 30 second intervals (starting at 10) and aim for 3-5 sets with 20 seconds of rest in between.
Butt Kicks
For increasing speed and power, butt kicks are your best friend! Run in place, kicking your heels to your butt with each stride. Speed is the goal here; aim for 3-5 rounds of 20-30 second intervals, taking a 20 second rest in between.
Jump Squats
Because we all want firm glutes, right?! Start standing, feet hip-width apart, toes pointing forward. Sit back into a squat then push off the ground, shifting your weight to the balls of your feet. Land on the balls of your feet in a squat position. Go for three sets of 10-15 reps.
T Push-Ups
Start in a high plank position and lower yourself into a traditional push-up. As you push up, shift your weight to your right side, lift your left arm off the floor, and rotate your torso to face the wall. Inhale; on the exhale, bring yourself back to plank position and repeat on the other side. That is one rep. Aim for 3 sets of 8-15 reps.
Mountain Climbers
This doesn’t look like much, but the burn comes on quickly! Start in a high plank position and alternate bringing your knees toward the chest as fast as you can. Tighten the core to stabilize yourself and don’t bounce the booty! Aim for 3-5 sets for 30 seconds each.
Downward-Dog to Upward-Dog
Begin in downward-dog position; shift your weight forward to a push-up position (chatarunga, to you yogis) and slide forward into upward-dog, keeping your thighs off the ground and tilting the pelvis forward. Inhale; exhale. On the next inhale, lift back into down-dog. Repeat 5-10 times, taking it at your own pace.
Leg Lifts
Reveal your flat abs with this move! Lie on your back with your hands placed underneath your butt or beside your hips. Lift your legs straight into a 90-degree angle and then lower back down, keeping your feet from touching the floor. Aim for 3 sets of 10-15 reps.
Superman
Start by lying on your stomach with your arms reached out above your head. Raise your left arm and right leg simultaneously, being sure to squeeze your glutes and lower back, then lower and lift your right arm and left leg. That counts as one rep. Aim for 3 sets of 10-15 reps.
Burpees
You either love ‘em or you hate ‘em (I happen to love them)! Start standing and then drop back into a plank. Bring your knees in and jump up, pushing off the balls of your feet. Make it harder by adding a push-up while you’re in plank position. Go for 3 sets of 12-15 reps.
There you have it! Now you have no more excuses for skipping a workout when the school work piles up or you don’t feel like trekking all the way to the gym!