Home Fitness Anaerobic Exercise Four easy dorm workouts you should try this winter – CU Columbia Spectator

Four easy dorm workouts you should try this winter – CU Columbia Spectator

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You’re craving a workout, so, naturally, you pack your gym bag and brave the cold to head over to Dodge. You pass the turnstile and the familiar scent of sweat, week-old socks, and misery immediately hits you. All the machines and mats are occupied, and there are close to 20 people on that dinky little track. Turns out, it’s not just you on a new year’s workout grind. Oh well, you think, turning around and heading out the door. Maybe tomorrow.

But it doesn’t have to be that way. What if you could have a super intense, muscle-busting, endorphin-generating sweat sesh right from the comfort of your dorm room? Spectrum’s got you covered. We’ve compiled a few high-intensity interval training (HIIT) workouts, which engage all muscle groups through spurts of intense anaerobic exercise to give you the bang for your buck (hello, afterburn!). And even better, all that’s required is yourself, and enough floor space to lie flat, to get started.

Strengthening HIIT (~25 minutes)

This full-body strength-training set uses a series of bodyweight exercises to help you develop muscle definition and increase strength. Scale up or down as necessary!

4 min plank

-90 sec regular plank

-45 sec right-arm plank

-45 sec left-arm plank

-60 sec straight arm plank

20 squats

15 push-ups

1 min wall sit

Leg lift set

-20 for each leg

Repeat once.

Cardio HIIT (~15 minutes)

This short and sweet fat-burning circuit gets your heart rate up and is very straightforward. We definitely recommend this set for beginners.

1 min high knees

1 min butt kicks

1 min jumping jacks

1 min standing mountain climbers

1 min rest

Repeat twice.

Cardio + Strengthening HIIT (~24 minutes)

This workout combines moves from the previous two sets to get the best of both cardio and strength-training.

Part one: all exercises to be completed in 45 seconds, with 15 seconds rest in between

Butt kicks

Burpees

Jump squats

Mountain climbers

Standing bicycle crunches

Repeat once.

Part two: all exercises to be completed in 40 seconds, followed by a 20-second plank

Mountain climbers

Plank

1 min rest

Lateral plank walks

Plank

1 min rest

Repeat once.

Core HIIT (~20 minutes)

Got back pain from carrying all those CC books? Try this workout to strengthen your core and back muscles—essential to maintaining good posture.

4 min plank

-90 sec regular plank

-45 sec right-arm plank

-45 sec left-arm plank

-60 sec straight arm plank

Cardio set

-20 tuck jumps

-40 jumping lunges

V-sit

-40 seconds hold, 20 seconds rest

Repeat twice.

Leg lift set

-20 for each leg

Repeat once.

Staff writer Michelle Zhuang can be contacted at michelle.zhuang@columbiaspectator.com. Follow Spectator on Twitter @ColumbiaSpec.

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