How do you exercise regularly without a gym or weights? Learn all about circuit training, the no-equipment-necessary way to train that allows you to perform exercise after exercise for a limited amount of time, rest in between, complete your circuit and repeat. Below you’ll find one example of circuit training that you can do with only your body weight and work out your entire body. Perform every exercise for about 30 seconds, rest for 10 seconds and go to the next exercise.
You can always make it more challenging by performing each bodyweight exercise for a longer period of time. You can also choose to add weights that you can purchase and leave in your dorm room; just one dumbbell set could do the trick. Once you get the hang of it, you can look for other circuit training workouts that target individual muscle groups.
This exercise allows you to get your heart rate up by running in place. Keep hands at hip level and tap your knees each time you raise them up. The high knees exercise targets your quads, glutes and calves.
Stand with feet hip-width apart and sit back into a squat. Next, drive your body through your heels as you jump up. Land on the balls of your feet then bend back into a full squat. If it’s too challenging, start with a regular bodyweight squat. This dorm room exercise targets your quads, glutes and calves again.
Lie on the floor, make sure you have enough space, with hands shoulder-width apart. Your body should create a giant straight line from head to toe. Most of your weight should be on your chest. The balls of your feet should touch the ground. Then raise yourself off the ground using your arms and contract your abs so your hips aren’t sagging. Then lower yourself and repeat. For more of a challenge, you can try any of the pushup variations like the Spiderman pushup or the Clap pushup.
Start out in a plank position, and pretend you’re running up to your chest, so your knees are trying to touch your chest as fast as you can. Keep your body straight and hands under your shoulders. This full body workout dorm room exercise targets your core, hamstrings, chest and shoulders.
The burpee is a multi-step exercise that you can do in your dorm room, no equipment necessary. Start in a standing position, drop into a squat with your hands touching the ground, then kick your feet back right into a plank position (with arms extended out). Then return your feet to a squat position and jump up. It’s a great all-around conditioning exercise targeting upper body, lower body and your core.
Lie on the floor on your back, while pressing your lower back against the ground. Place hands besides hips or right under the butt area and lift both your legs straight up to a 90-degree angle. Then lower them back until they’re hovering above the floor (without touching it).
Reverse Snow Angel:
Train your back with a reverse snow angel, just lie on the ground with face down and arms by your side (palms facing down). Position your hands a few inches above the ground by pinching your scapula together and engaging your lats. Keep head facing down and in a controlled motion, bring your arms past your shoulders and up to your ears until your thumbs meet above your head. Then bring arms back to starting position.