Come one, come all, see the marvelous GenZs — they are taking the world by storm while being fit as hell.
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A 2023 McKinsey report stated that over 50% of GenZ prioritize good fitness routines. |
There’s a catch though! Not everyone has the time and money to take fitness classes, get fancy gym sign-ups, or buy a treadmill to exercise at home. But that’s not stopping you and we know that.
A lot of you fitness enthu cutlets are getting into small space exercises, as most GenZs are living out of their hostel rooms.
If you compare the size of a hostel room to that of a yoga class or a gym — it's like comparing the spatial areas of a bus to a scooter. You gotta scooch, slip, slide, and glide your way to complete a workout. Honestly, this will leave you more stressed than refreshed.
We know it’s tempting to drop your fitness routine and spend your days being a couch potato. But don’t let the lack of space discourage you, rather let it bring out your creativity.
Here are some no-equipment workouts you can do from the ease of your hostel room. So throw on your track pants and get going:
Pump it up with push-ups
The classic push-ups are like a secret weapon for sculpting your upper body. You don't need fancy equipment or a gym membership – just your body weight and a little bit of floor space.
How to do it?
- Lie face down with your hands directly under your shoulders
- Extend your legs back, balancing on your toes
- Push yourself up into a plank position, feeling the burn in your arms, shoulders, and core
- Lower yourself back down, keeping your body in a straight line
That’s one rep!
Aim for a few sets of 10 to start. Remember, it’s all about building strength gradually. So, don’t push yourself too hard, especially if you’re new to exercise.
Squat Your Way to Strong Legs
Want to get that lower body muscle strength? Squats are your new best friend!
How to do it?
- Stand with feet shoulder-width apart.
- Lower your body slowly while imagining sitting in a chair.
- Keep your back straight, with your knees aligned with your toes.
- Weight on heels, not knees.
- Aim for a 90-degree knee bend. Push up through heels.
Pro-tip - Don’t let your knees go past your toes.
Repeat this move for a couple of sets to feel the burn. Your legs will thank you!
Core control sit-ups
Sit-ups – the OG of ab workouts. They might be old school, but they’re still gold when it comes to chiseling your core.
How to do it?
- Lie down, knees bent, feet flat on the ground.
- Hands behind your head, elbows out
- Engage your core and lift your upper body towards your knees
- Feel that burn!
Want to take it up a notch? -Lift your legs while you do your sit-ups and try to touch your toes
Start with two sets of 10 and gradually increase as you get stronger. Let’s get crunching!
Lunge and Leap
Lunges are like a magic potion for your legs – they build strength and tone those muscles like nobody's business! And if you want to crank up the intensity, try adding a jump – it’s a fantastic way to get your heart pumping.
How to do it?
- Begin in the standing position
- Step forward with one leg, bending your knee to a 90-degree angle.
- Push off your front foot to return to the starting position and repeat on the other leg.
For an extra challenge, add a little bounce! As you step back, jump up and switch legs in midair. Land softly in a lunge position.
Tricep dip: chair challenge
Want arms that can rival a superhero? Try this chair dip challenge! It's a simple move that packs a powerful punch, targeting your triceps, chest, and back.
How to do it?
- Find a sturdy chair and sit on the edge.
- Extend your legs out in front of you.
- Place your hands on the chair, slightly wider than your shoulders.
- Lower your body towards the floor by bending your elbows.
- Push back up to the starting position.
Aim for 8-10 reps, and repeat for a couple of sets. Feel the burn!
Hydration and Strength Training Combined
Don't underestimate the power of water! A filled water dispenser or 5L jug can be a versatile weight for hostel room workouts. Use it for bicep curls, tricep extensions, or even lunges. Not only will you be building strength, but you'll also stay hydrated, which is essential for optimal workout performance.
It's time to redefine what's possible in a small space. Doing aerobics in a small space like your hostel room can be tough. But you can transform your small space into a fitness haven with these no-equipment home workouts.
To keep yourself motivated, slip into your favorite activewear - vest, sports t-shirt, or sports jacket, and let's get moving! From cardio bursts to strength training, you can build a killer workout routine without ever leaving your room.
Let's get started on your hostel room fitness journey!
