8 bodyweight exercises to keep you fit! (That can be done from your dorm room)

In this article, international PhD student, Mishti Khatri, shares her top eight bodyweight exercises. You can do these from the comfort of your own home.

Why Exercise?

Exercise has a multitude of benefits, helping you stay physically and mentally fit! Bodyweight exercises are a great and easy way to increase your strength and fitness levels.

Studies have shown how even 30 minutes of exercise, done 4-5x/week can have long-term health benefits, from improving heart health to reducing the risk of mental health disorders. So, lets ditch the ‘all or nothing’ approach and do whatever we can, whenever we can.

Exercise doesn’t have to be limited to only lifting weights in the gym (though I personally love and enjoy it), it can be any form of movement you enjoy.

The options are endless now, so try these bodyweight exercises but don’t be afraid to try new sports and activities. The University of Huddersfield gym offers several classes and sport societies for students. After I moved to the UK, I discovered bouldering and hiking around the Peak District, which allowed me to discover new areas around me and helped me stay fit while having fun!

The pandemic left us stuck indoors for a long time so here are a few bodyweight exercises you can do from the comfort of your room.

Do these in a circuit for a full body workout or individually to build strength. Please watch the videos to understand the correct form of the exercises. There are easy and advanced versions given for each exercise, so you can start where you are comfortable and build it up accordingly.

Work on improving your form before progressing to a tougher variation, as it’s important to build a strong foundation to reduce the risk of an injury. If you have an injury, please refrain from doing these exercises until it heals. If you experience pain while doing them, please consult a physical trainer to assist you.

Dead bugs

The benefit of this bodyweight exercise

This exercise will help build your core (abs) strength.

Coaching cues

Ensure your lower back doesn’t lift off the ground, and there is no strain on it while performing the exercise.

Sets and reps

2-4 sets of 10-15 repetitions each side.

 

Push-up

The benefit of this bodyweight exercise

This exercise will help you build strength in your arms, shoulders, chest and core.

Coaching Cues

Keep your core engaged. Don't arch your back. Don't sink into your shoulders. Follow the progression according to your strength and fitness level.

Sets and reps

2-4 sets of 10-15 repetitions.

Lunge

The benefit of this bodyweight exercise

This exercise will help you build strength and stability in your legs.

Coaching Cues

Stand with your feet hip width apart. Step your leg back at a 90 degree angle. Push through your front foot. Ensure your front knee doesn’t cave in while performing this exercise.

Sets and reps

2-4 sets of 8-12 repetitions on each leg.

Squats

The benefit of this bodyweight exercise

This exercise will help you build strength in your legs.

Coaching Cues

Legs should be hip/shoulder width apart. Push hips back and push through your heels. Engage your glutes (bum muscles) and core. Keep your torso upright. Ensure your knees don’t cave in and you maintain an upright torso. Progression - you can add a jump to make the exercise more explosive and power-focused.

Sets and reps

2-4 sets of 15-20 repetitions (10-15 for jump squats)

 

Glute bridge

The benefit of this bodyweight exercise

Build strength and muscle in your hamstring, glues and core.

Coaching Cues

Ensure there is no strain on your lower back or neck while performing the glute bridge.

Sets and reps

2-4 sets of 15-25 repetitions (or 15 each side for single leg glute bridges)

The Superman

The benefit of this bodyweight exercise

This exercise will build strength in your shoulders, back, core, glutes and legs

Coaching Cues

Ensure there is no strain on your lower back or neck while performing the superman.

Sets and reps

2-4 sets of 10-15 repetitions

single leg airplane

The benefit of this bodyweight exercise

This exercise is to help build strength in your back, core and hamstrings, while challenging your balance.

 

Coaching Cues

Feet should be hip-width apart. Keep your spine straight throughout. Ensure your front knee doesn’t cave in and your chest doesn’t drop too low while performing this exercise.

Sets and reps

2-4 sets of 8-12 repetitions.

Plank

The benefit of this bodyweight exercise

This exercise isometrically targets the whole body with a focus on your core strength.

Coaching Cues

Ensure your lower back doesn’t arch or your hips lift too high up while performing this exercise. 

Sets and reps

2-4 sets of 30-60s holds.

Summary

Here are the eight recommended bodyweight exercises:

• Dead bugs
• Push ups
• Lunge
• Squats
• Glute bridge
• Superman
• Single leg airplane
• Plank

For more you can follow Mishti on Instagram - https://www.instagram.com/mishtikhatri/ 

Also, make sure you are following us on Instagram:

University of Huddersfield - https://www.instagram.com/huddersfielduni/ 

University of Huddersfield International - https://www.instagram.com/huduniint/