A Hostel Room Workout With No Equipment
Fifteen minutes, a space the size of a yoga mat and nothing to buy.
The short answer
Do this circuit three times, three days a week. It takes about 15 minutes, and you can do it beside your bed.
You don’t need a gym membership to feel better. A short routine you’ll repeat beats a perfect plan you’ll drop by Thursday. Start easy, stop if something hurts, and check with a doctor first if you have an injury or a health condition.
Warm up for two minutes
March on the spot, roll your shoulders and swing your arms. Your body needs a moment, especially early in the morning.
The circuit
Squats, 12 reps
Stand with your feet shoulder-width apart and sit back as if onto a chair. Keep your chest up.
Best for: Legs
Skip it if: Your knees hurt, so go less deep
Push-ups, 8 reps
Use your knees or the edge of your bed if a full one is hard. Keep your body in a straight line.
Best for: Chest and arms
Skip it if: Your wrists hurt
Glute bridges, 12 reps
Lie on your back, feet flat, and lift your hips. Pause at the top. It's a good counter to sitting in lectures all day.
Best for: Lower back and hips
Plank, 20 seconds
Rest on your forearms, keep your back flat and breathe. Add five seconds each week.
Best for: Core
Skip it if: Your lower back sags, so drop to your knees
Step-ups, 10 each side
Use a sturdy step or a low stair. Skip the bed frame, which isn't built for this.
Best for: Heart rate
Skip it if: You have no stable step
Keep the noise down
Your downstairs neighbour will thank you. Skip the jumps and choose slower movements if the floors are thin.
Cool down
Stretch your legs, hips and shoulders for two minutes. Drink some water.
Quick questions
How soon will I see results?
You'll feel more energetic soon. Visible changes take longer and depend on food and sleep.
Morning or evening?
Whichever you'll actually keep doing.
