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No-Excuse Gymless Workout Guide for College Students

This article is written by a student writer from the Her Campus at UW Stout chapter.

Mindless snacking and binge-watching Netflix shows are fun and relaxing, but also a good way to pack on the pounds in college. It’s understandable that making it to the gym five times a week to do a complete workout, finish homework and projects, have a social life, and get the recommend eight hours of sleep probably won’t happen. So instead of spending your precious down-time laying in bed or googling funny cat videos, get up and get active without having to leave your cozy dorm! Here are a few simple yet effective exercises that can all be done using items in your room.

Exercise Routine #1: Your Bed Isn’t Only for Sleeping

Who knew that your warm, soft, and cozy bed can also be a great tool to help sculpt your arms. If your bed is low enough to the ground, a great exercise to try are dips. Start by sitting on the edge of the bed with your hands on either side of your hips. Move your hips in front of the bed, bending at your elbows lowering your body and keeping your butt close to the bed. Don’t sink into the shoulders or lower past 90 degrees. Push your body back up and repeat for 3 sets of 15. Keeping these nice, slow, and controlled is the key to really feel the burn and sculpt your arms.

Exercise Routine #2: Your Desk Isn’t Only for Homework

Using your desk is a great way to help shape your arms with a challenging variation of the standard push-up. With your desk against a wall, place your hands on your desk a little wider than shoulder width apart and your feet on the ground. It’s important to keep your back flat and chest in line with the desk. Slowly lower your chest down, bending at the elbows until you’re about six inches from the desk. Push yourself back to the starting position. To keep good form, don’t let your hips sink forward and don’t allow your butt to stick up in the air. Try to work your way up to 3 sets of 15. Don’t be afraid to challenge yourself, but always remember, don’t sacrifice good form for more repetitions.

Exercise Routine #3: Your Books Aren’t Only for Studying

Your textbooks are a great substitute for weights in your room. They work great during your ab workout to do Russian Twists, where you sit on the floor and raise your feet close together a few inches; naturally you will lean back to balance. You should feel your core engage at this point. Grab a textbook with a weight that is bearable yet challenging, and move it from your left to right side. Repeat 20-30 times on each side. This exercise is a burner so be prepared to feel the burn and abs engage fully!

Exercise Routine #4: Your Chair Isn’t Only for Sitting

Want a tone and sexy booty? Squats are your new best friend! Using your desk chair for squats are a great alternative to the traditional squat. Start by standing in front of your chair, facing as if you would sit down in the chair. Place your feet shoulder-width apart, squat down slowly as you sit back on your heels as far as you can while keeping your knees behind your toes and not going below 90 degrees. Go as low as you can without sitting on the chair before return to the starting position.

You don’t need a lot of space to accomplish these workouts but they will surely get you sweating and your heart pumping. Now you have no excuse for not making it to the gym, you’ll be more comfortable, and you’ll waste less time getting there. Keeping yourself motivated and active will lead to a healthier and happier life!

Hello! My name is Elizabeth Jacobson, but most people call me Liz for short. I am a sophomore this year at UW-Stout to get my Bachelors degree in Business Administration. I plan to have an emphasis in entrepreneurship so that after college I can pursue my dreams of owning my own store. I have a passion for writing. I love new ideas, meeting new people, and exploring different things in life. 
Her Campus at UW-Stout