5 Simple Workout Routines You Can Do in Your Room
Wondering how you can shed fat without having to go for a long jog or hitting the gym? Here are a few easy workout routines you can do in your room during study breaks.
Updated 10 Jan 2020
Have you ever stayed up all night cramming for exams or working vigorously on assignments in the hopes of making the deadline (which happens to be the next day!)? During that time, your room would have most likely been littered with snack wrappers, thanks to all the stress eating you’ve been doing.
At this rate, by the end of the semester, you won’t be able to fit into your favourite skinny jeans anymore! So don't release your stress by binge-eating but substitute it with quick and easy workout routines instead. Check out these effortless workout routines you can do in your room.
#1. Jumping jacks
Remember that exercise your teacher always asks you to do as a warm up during Physical Education class? Yes — it’s that very same workout!
How it’s done:
Start with your legs placed together and your arms at the sides, just like standing for the national anthem.
Then, all you have to do is jump while spreading your legs and clap your hands above your head simultaneously, and immediately returning to your original position. Do 3 sets of this exercise (1 set equals 20 jumping jacks).
Focused body parts:
Entire body
Benefits:
There are many benefits of jumping jacks including strengthening your bones, building muscle, reducing stress and contributing to weight loss.
#2. Lunges
Can’t fit into your favourite pair of jeans? Don’t worry, we know of a workout that can easily help you shed extra fat — lunges!
How it’s done
Bend your left leg in a 90-degree angle with your knee positioned forward (in line with your ankle) and your foot flat on the ground. Then, stretch your right leg backwards, lift your heel and bend your knee enough to form a straight line from shoulder to hip to knee. Make sure your knee doesn’t touch the floor. This is to help your legs support your upper body’s weight.
Good posture is important so you won’t hurt your back — keep your back straight, align your shoulders and your hips and pull your abdominal muscles in. Now, alternate your leg positions continuously. Do 3 sets of this.
Focused body parts:
Lower body parts (hips, buttocks, stomach, thighs, calves)
Benefits:
Lunges strengthen your lower-body parts while shaping and toning your quadriceps, hamstrings and glutes. It also improves your flexibility and form for dancing, running and sports that require you to move around a lot.
#3. Sit-ups
Are you tired of holding in your tummy every time your crush walks by (wink)? Wouldn’t life be so much easier if you just had that flat tummy you’ve always dreamt of? Well, we can help solve your problem!
Just do sit-ups every day and in no time, you’ll see your belly slim down.
How it’s done:
Lie with your back on the floor (works best with a yoga mat) and slightly bend your legs with your knees upwards and your feet flat on the floor. Keep your legs hip-width apart and place your hands at the sides of your thighs. Make sure your lower back also touches the floor as leaving it curved can hurt your spine.
Then, use your core muscles (stomach) to push yourself up to an upright position and at the same time, leave your legs positioned the same way. While doing so, your hands will slide up from your thighs to your knees. Keep your shoulders relaxed the whole time and do not stain your neck.
Return to the original position and repeat this several times (e.g. 3 sets of 20 sit-ups). If you feel your abdominal area tighten, you know you’re doing it right.
Focused body parts:
Stomach (abdominal), hips, legs and chest
Benefits:
Unlike crunches that only work your ab muscles, sit-ups work out a lot more of your body. It helps you strengthen your core, tone your tummy and improves your body posture and flexibility. The best part — no equipment is required!
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Start now#4. Squats
While most people do squats to get a shapely bottom and toned legs, this exercise actually works out your whole body and can help you lose a lot of weight.
How it’s done:
Stand up straight with your hands at your sides and your legs slightly apart.
Then, slowly bend your knees into a half-squatting position. Pretend as if there is an invisible chair that you’re sitting on. Make sure your knees are parallel with your buttocks so it makes a 90-degree angle (your knees shouldn’t extend beyond your toes). At the same time, lift your arms and stretch it out in front of you.
Inhale as you squat and exhale as you come up. Do 3 sets of this exercise.
Focused body parts:
Buttocks, hips, thighs, calves, hamstrings and your core
Benefits:
Apart from the obvious benefits it has on your physique, squats can also promote better blood circulation, which will help prevent cellulite and improve your digestion. It is also a good exercise to get rid of stubborn fat.
#5. Planking
Sometimes, the simplest of movements serve the biggest gain. Take planking, for example. It seems like it is the easiest way to tone your abs because it doesn’t require a lot of movement (all you have to do is be really still), but the exercise can be tough as it challenges your stamina.
How it’s done:
Get into a push-up position or place your forearms (shoulder-width apart) and toes on the ground and don’t let the rest of your body touch the ground. Your elbows should be aligned below your shoulders and your body should be in a straight line, with no sagging or bending.
Tighten your core and hold your plank position for as long as you can. Do 3 sets of planks with short breaks in between.
Focused body part:
Entire body
Benefits:
Planking can boost your metabolism, tone your abs and improve your flexibility, balance and body posture.
These simple workout routines can be easily executed in your room for a few minutes during your breaks when studying. So, instead of playing with your phone during your study break, try these easy exercises your body will thank you for. Have fun!
Wondering what else you can do during study breaks? Check out these energising activities that’ll keep you going when studying.
Inas Syaheedah
I like pineapples on my pizza.
