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Back to the December Issue
FitnessU:
This workout consists of five different exercises that will be done for 60 seconds each, three times.
I take about 20 minutes every other morning to do this routine: 30 regular sit-ups, 100 bicycles reps (50 for each leg), 50 side sit-ups (25 for each side), 25 squats, 30 lunges, and 10 push-ups.
-Marah P., Southwest Texas Junior College I like bodyweight exercise circuit training. For example, 20 pushups followed by 20 crunches, 20 bodyweight squats, and 20 jumping jacks. Don’t rest between exercises and do 3 circuits with no more than 20 seconds of rest between circuits.
-Robert C., Wesley College Without breaks, I do: 50 crunches, maximal pushups, side planks (30 seconds per side), normal planks (1 minute per side), side crunches, a 20 minute run, and then I repeat the first four exercises.
-Taylor Q., Winona State University I like to do jumping jacks and crunches right when I get up in the morning: 50 crunches, 50 jumping jacks, 10 squats, 10 pushups. I repeat it twice. It goes by quick as you build stamina. You do more or less depending on your preference.
-Maria D., Elmhurst College I do a very quick workout (10 minutes at most) right before I get in the shower. What I do is 50 jumping jacks, 5 pushups, 20 crunches, 20 mountain climbers, and a 30 second plank. It is quick, simple, and effective.
-Alexandra K., The College of Saint Rose I like High Intensity Interval Training (HIIT). HIIT includes short workouts with bursts of intensity for maximum results in small amounts of time.
-Ashley G., Northwest Vista College Jump roping burns a lot of calories and tones your body in a minimal amount of time, is portable, and is something you can do anywhere.
-Edi E., Virginia Polytechnic Institute Pilates and power yoga provide stretching and strengthening, and create lean muscle—all in one exercise. If done correctly, it can be cardio exercise, too. It only takes 1 hour every other day or so!
-Kaitlyn P., University of California, Santa Cruz I build a workout into my cleaning routine or morning/evening down time while watching T.V. You can do crunches, pushups, and squats during the commercials of your favorite show.
-Brynae G., Wesley College Take a long walk. It’s the most stress relief you can get and helps clear your mind when you are feeling like you need a break from studying.
-Paula K., Rochester Community and Technical College I love to use circuit training. It consists of a single circuit, for example, of just push-ups and crunches (normal circuits contain anywhere from 5 to 8 exercises.) You would perform those exercises back-to-back with no rest (20 pushups and jump straight into 20 crunches, then rest.) You would perform this circuit of 20 pushups and crunches a certain number of times and without the rest, you are improving your stamina and cardiovascular health while improving strength. You need no equipment because you can use exercises like push-ups and crunches, or planks and jumping jacks. This means no walking to the gym, and without rest between each exercise, the time is maximized.
-Nick P., University of Mount Union I do floor exercises while watching music videos. If I watch talk shows while exercising, I get caught up in the conversation. Walking dogs or playing with pets can be fitness, as can cleaning house. You can “kill two birds with one stone.” I also walk to class instead of taking the shuttle.
-Molly O., University of Tulsa
Back to the December Issue
FitnessU:
Quick & Effective Exercise During Finals.
- 15 Minuite Workout
- Study Break Routine
- Body Squats and Push-Ups
- 20 Minuite Workout
- Circuit Training
- More Quick Exercises
- Morning Exercises
- Quick Exercises
- High Intensity Interval Training
- Jumping Rope
- Pilates and Power Yoga
- Working Out Anywhere
- Long Walk
- More Circuit Training
- Everyday Fitness
Mike demonstrates an efficient workout. (MP4, 03:27)
15 Minute Workout
Directions:This workout consists of five different exercises that will be done for 60 seconds each, three times.
- Exercise 1: Burpee
To perform a burpee, drop into a squat and place your hands on the ground. Extend your feet backwards into a pushup plank position and then immediately bring your knees back to your chest. Take your hands off the ground and go back a standing position.
More difficult option: When you're in the plank position, do a pushup, and as soon as you stand you can go into a jump. Be sure to land softly and go back into your squat. - Exercise 2: Mountain Climber
Begin by assuming the pushup plank position. Bracing yourself with your shoulders, run your knees alternatively to your chest.
More difficult option: Assume an elbow plank position. Instead of bringing your knees to your chest, take them to the outside of your armpit, one after the other. - Exercise 3: Divebomber Push-up
Begin in a downward dog position, with hands shoulder-width apart and feet spread. Then, bend your arms and slowly lower your chest to the ground without letting it hit the floor. Once your torso is parallel to the floor, extend your arms from the elbows and enter an up dog position. Use your lateral muscles and shoulders to return to the start position.
More difficult option: Instead of returning to the start position from the up dog position, you can reverse the motion to swoop back through to the start. - Exercise 4: Stationary Lunge
Begin standing with feet together, shoulder-width apart. Step forward with one leg and lower your body in a lunge position, making sure your front knee does not move over your toes. Return to the standing position.
More difficult option: Perform split squat jumps by beginning in the full lunge position. From there, explode straight up and scissor your legs in the air so that you land in the lunge position, with the opposite leg forward. - Exercise 5: Rotational balances
Begin seated with heels off the ground and torso angled slightly back. Rotate your head and shoulders to one side of your body, so that your hands almost touch the ground, and then immediately reverse the motion to the opposite side.
More difficult option: You can extend backwards into a reverse plank position after each full side-to-side rotation, and then crunch back into the seated position to perform another rotation.
Caitlyn shows her dorm room exercise. (MP4, 02:43)
Study Break Routine
Directions:- Do a series of stretches before working out. Hold each for 10 to 15 seconds.
- Begin by stretching out your side by extending your arms over your head and to the side.
- Bring both arms straight up and bend over, keeping your legs straight, to one of your ankles. Repeat on both sides.
- Stretch your quadriceps by bending your knee backwards and holding your foot with your hands. Do a couple of twists side-to-side.
- Begin your workout by marching. Once your heart rate is up, alternate punches on each side. Do 4 with each side, 8 times total.
- Do four sets of 12 squats.
- Get down on the floor. Perform crunches by laying down and then pulling your shoulder and the top of your back off the ground and back down. Do 40 of these.
- To finish your workout, hold a plank for 30 seconds.
Nick describes a quick routine you can do at home. (MP4, 02:19)
Body Squats and Push-Ups
Directions:- Do 10 body squats and then 1 pushup. Rest for 30 seconds.
- Do 9 body squats and then 2 pushups. Rest for 30 seconds.
- Do 8 body squats and then 3 pushups. Rest for 30 seconds.
- Continue in this manner until you get to 1 body squat and 10 push-ups.
More Exercises
I take about 20 minutes every other morning to do this routine: 30 regular sit-ups, 100 bicycles reps (50 for each leg), 50 side sit-ups (25 for each side), 25 squats, 30 lunges, and 10 push-ups.
-Marah P., Southwest Texas Junior College I like bodyweight exercise circuit training. For example, 20 pushups followed by 20 crunches, 20 bodyweight squats, and 20 jumping jacks. Don’t rest between exercises and do 3 circuits with no more than 20 seconds of rest between circuits.
-Robert C., Wesley College Without breaks, I do: 50 crunches, maximal pushups, side planks (30 seconds per side), normal planks (1 minute per side), side crunches, a 20 minute run, and then I repeat the first four exercises.
-Taylor Q., Winona State University I like to do jumping jacks and crunches right when I get up in the morning: 50 crunches, 50 jumping jacks, 10 squats, 10 pushups. I repeat it twice. It goes by quick as you build stamina. You do more or less depending on your preference.
-Maria D., Elmhurst College I do a very quick workout (10 minutes at most) right before I get in the shower. What I do is 50 jumping jacks, 5 pushups, 20 crunches, 20 mountain climbers, and a 30 second plank. It is quick, simple, and effective.
-Alexandra K., The College of Saint Rose I like High Intensity Interval Training (HIIT). HIIT includes short workouts with bursts of intensity for maximum results in small amounts of time.
-Ashley G., Northwest Vista College Jump roping burns a lot of calories and tones your body in a minimal amount of time, is portable, and is something you can do anywhere.
-Edi E., Virginia Polytechnic Institute Pilates and power yoga provide stretching and strengthening, and create lean muscle—all in one exercise. If done correctly, it can be cardio exercise, too. It only takes 1 hour every other day or so!
-Kaitlyn P., University of California, Santa Cruz I build a workout into my cleaning routine or morning/evening down time while watching T.V. You can do crunches, pushups, and squats during the commercials of your favorite show.
-Brynae G., Wesley College Take a long walk. It’s the most stress relief you can get and helps clear your mind when you are feeling like you need a break from studying.
-Paula K., Rochester Community and Technical College I love to use circuit training. It consists of a single circuit, for example, of just push-ups and crunches (normal circuits contain anywhere from 5 to 8 exercises.) You would perform those exercises back-to-back with no rest (20 pushups and jump straight into 20 crunches, then rest.) You would perform this circuit of 20 pushups and crunches a certain number of times and without the rest, you are improving your stamina and cardiovascular health while improving strength. You need no equipment because you can use exercises like push-ups and crunches, or planks and jumping jacks. This means no walking to the gym, and without rest between each exercise, the time is maximized.
-Nick P., University of Mount Union I do floor exercises while watching music videos. If I watch talk shows while exercising, I get caught up in the conversation. Walking dogs or playing with pets can be fitness, as can cleaning house. You can “kill two birds with one stone.” I also walk to class instead of taking the shuttle.
-Molly O., University of Tulsa
