Living in a shared college apartment often means limited space to work out. However, staying fit doesn’t require a gym membership or a lot of space. With some creativity, you can perform effective workouts right in your living room. Here are 10 simple exercises that you can do in your apartment to stay fit, healthy, and energized.
Bodyweight Squats
Squats are a fantastic full-body exercise that targets your legs, glutes, and core. To perform a bodyweight squat, stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to the starting position.
Tip: Aim for 3 sets of 15-20 reps. For an added challenge, try single-leg squats or hold a heavy object like a textbook for extra resistance.
Push-Ups
Push-ups are a classic upper-body exercise that works your chest, shoulders, triceps, and core. Start in a plank position with your hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the floor, then push back up.
Tip: Modify by doing push-ups on your knees or against a wall if you’re a beginner. Aim for 3 sets of 10-15 reps.
Plank
The plank is a simple yet effective exercise for strengthening your core. To do a plank, start in a push-up position, then lower your forearms to the floor, keeping your body in a straight line from head to heels.
Tip: Hold the plank position for 30-60 seconds, focusing on engaging your core and maintaining proper form. Repeat 3 times.
Lunges
Lunges are great for toning your legs and glutes. Stand with your feet together, step forward with one leg, lowering your hips until both knees are bent at 90-degree angles, then push back up to the starting position.
Tip: Perform 10-15 lunges on each leg for 3 sets. For variety, try reverse lunges or walking lunges if you have a bit more space.
Glute Bridges
Glute bridges target your glutes and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling by squeezing your glutes, then slowly lower back down.
Tip: Do 3 sets of 15-20 reps. For an extra challenge, try single-leg glute bridges.
Bicycle Crunches
Bicycle crunches are excellent for working your obliques and entire core. Lie on your back with your hands behind your head and legs lifted. Alternate bringing your elbow to the opposite knee while extending the other leg.
Tip: Aim for 3 sets of 20-30 reps. Keep the movement controlled and focus on engaging your core.
Chair Dips
You can use a sturdy chair or couch for this tricep exercise. Sit on the edge of the chair, place your hands next to your hips, slide your butt off the chair, and lower your body by bending your elbows. Push back up to the starting position.
Tip: Perform 3 sets of 10-15 reps. Keep your legs bent for an easier version or straighten them for more intensity.
Mountain Climbers
Mountain climbers are a dynamic exercise that increases your heart rate while working your core and lower body. Start in a plank position, then quickly alternate bringing each knee toward your chest as if you were “climbing.”
Tip: Do mountain climbers for 30-60 seconds for 3 sets. Focus on maintaining a steady rhythm and keeping your core engaged.
Wall Sit
The wall sit is an isometric exercise that strengthens your legs and glutes. Stand with your back against a wall and lower yourself into a seated position as if sitting in an invisible chair, with your knees bent at 90 degrees.
Tip: Hold the wall sit for 30-60 seconds. Repeat 3 times. For an added challenge, try holding a heavy object like a backpack on your lap.
Jumping Jacks
Jumping jacks are a simple and effective way to get your heart rate up and burn calories. Stand with your feet together and hands by your sides. Jump your feet out while raising your arms overhead, then return to the starting position.
Tip: Do 3 sets of 30-60 seconds. If you’re worried about noise, try a quieter alternative like low-impact jumping jacks.
Staying fit in a small apartment is entirely possible with these simple exercises. No matter how busy your college schedule is, you can always find a few minutes to move your body and boost your fitness. Consistency is key, so aim to incorporate these exercises into your daily routine. With a little dedication, you can stay fit and healthy, even in the smallest of spaces!
