If you’re anything like the rest of the American population, you probably have a resolution to get fit this year. As college students, we have an advantage with access to a free campus gym. However, it can be hard to actually find time to go to the gym between classes, homework, meetings, extracurriculars, Greek life, etc…
I’ve teamed up with Brandon from B-mo Fit to bring you an entire workout that you can do in the comfort of your own dorm room! Brandon is a certified personal trainer through the American Council on Exercise and a third-degree Jiu Jitsu black belt (he’s also my boyfriend!). And the best part? It will only take you 16 minutes! Now there’s no excuse to avoid your workout.
Brandon has developed a 4-move Tabata workout to help you achieve your goals and tone your body! Keep reading for the Ultimate Dorm Room Workout!
What’s a Tabata workout?
A tabata workout is an interval workout. Don’t be fooled: it may only take 16 minutes, but it’s going to be an extremely intense 16 minutes. By moving quickly at an intense pace, with each movement requiring stabilization from the core and other muscle groups, more calories are being burned in a less amount of time. It also incorporates cardio to work your heart and your lungs (and to burn fat!)
A tabata workout consists of 8 cycles, each with 4 different exercises. Each exercise is done for 20 seconds with a 10 second rest in between. Then, the cycle is repeated. The sequence would look something like this:
- 20 seconds of exercise 1
- 10 seconds of rest
- 20 seconds of exercise 2
- 10 seconds of rest
- 20 seconds of exercise 3
- 10 seconds of rest
- 20 seconds of exercise 4
- 10 seconds of rest
- REPEAT 8x
You can read more about tabata workouts here.
This is perfect for a dorm room workout because it requires minimal space, equipment, and time. In fact, Brandon has incorporated different dorm room objects to help you get fit! Are you ready?
Brandon’s Ultimate Dorm Room Workout
Exercise 1: Decline Push-up
This exercise works your upper body: your chest, triceps, and shoulders. It’s like a regular push-up, but your feet are higher up than your upper body. You can use a chair, a bed, or any elevated surface to do this.
Start in a regular push-up position in front of your elevated surface and then place your feet on top. Do as many elevated push-ups as you can (while keeping proper form!) in 20 seconds, and then rest for 10 seconds.
Variation: If this is too difficult for you, try a normal push-up.
Exercise 2: Jumping Split Squat
Also called a jump lunge, this exercise incorporates both lower body (legs and glutes) and cardio. Start in a lunge position: core tight and straight, right leg bent at 90 degrees, left leg behind (also bent). Jump as high as you can and switch legs in the air. Land in a lunge with your left leg forward, making sure to land softly on your feet (you don’t want to disturb your downstairs neighbors!) Continue to rapidly alternate between legs. Do this for 20 seconds, then rest for 10 seconds.
Variation: If you’re getting tired, cut the jump and opt for step-back lunges instead.
Exercise 3: Starfish Crunch
This one’s for your abs! Lay flat on your back, then lift your shoulders and legs off the ground. Spread your arms and legs out like a starfish. Take your left arm and bring it to your right leg. Return to starting position. Then take your right arm and bring it to your left leg. Repeat for 20 seconds, and rest for 10 seconds.
Variation: If you can’t touch your hand to your foot, that’s okay! Just maintain the starting position: shoulders and legs off the floor with your limbs spread out.
Exercise 4: Burpees (No Push-Up)
Finish it off with a full body exercise. A traditional burpee involves a push-up, but we’re gonna skip on that since we already have the decline push-up (thank god). This exercise is all about getting your heart rate up and having all of your muscles work together.
Begin standing up. Jump as high as you can and land softly. As soon as you land, crouch down and go into a plank position. Jump your legs to your hands and stand up again. Repeat. Make sure your feet are always on the outside of your hands, and your core is always tight!
Variation: if you’re having a hard time, take it slower. Don’t rush and focus on each step, making sure that your form remains correct.
Things to Keep in Mind
- Try to do this workout every other day – you need 48 hours for your muscles to recover, otherwise you won’t get the results you want.
- On your off days, continue incorporating fitness into your every day life: take the stairs instead of the elevator, park your car as far away as you can, standing instead of sitting, etc.
- Remember to warm up, especially if you feel stiff or you haven’t been doing much physical activity. You can warm up with some dynamic movements such as jumping jacks to get the blood flowing.
- Make sure you breathe! In through your nose, out through your mouth.
- Push yourself, but don’t hurt yourself! Form is key. Be sure to review the correct form of each exercise before starting. If you’re getting tired and you feel yourself losing your form, move to the variation. Even if the variation is difficult, just try to do it slowly. As long as you’re moving, you’re doing great!
- Always stabilize yourself through your core. Your core should always be tight.
- When jumping, always land softly. This is good for your joints and for your downstairs neighbors. You should also always land on the balls of your feet.
- Stick with it for the full 16 minutes! It’s gonna be hard. But each move is only done for 20 seconds, and then you get a 10 second break!
- Mind over matter. Your body is more capable than you believe it. The body doesn’t control the mind – the mind controls the body. If you think you can do it, you can do it.
- Stay hydrated! Make sure you have water during your workout – you’re gonna need it.
- Make sure you’re wearing sneakers to support your feet and your joints.
- What you put in is what you get. When you feel like giving up, just remember that it’s only 20 seconds and that 10 second break is coming soon!
So there you have it! The ultimate dorm room workout. Guys, I’ve done workouts by Brandon before and I kid you not, I was DRENCHED in sweat by the end of it. But if you stick with it, you will have amazing results!
Will you be trying the ultimate dorm room workout? What does your fitness regime look like? Leave a comment down below!