Wellness
8 Easy Winter Workouts for College Students
While it can be especially hard to motivate yourself to exercise in the colder weather, these 8 easy workouts for college students will help anyone keep in shape during winter.
During the winter months, it can be especially hard to motivate yourself to exercise. The cold outdoors makes it hard to go running or biking. Unless you have access to an indoor pool, swimming is out of the question.
Gym memberships can be expensive, and due to the spread of COVID-19, gyms are limiting capacities. Motivation drops as daylight saving kicks in and the sun sets earlier and earlier. However, it’s vital to keep up exercising during winter and to form the habit for many key reasons.
That’s why workouts for college students are important. Exercise can boost your energy, immune system, and improve your overall mood.
Where do I start? Here are a few small endurance exercises to build off of for your exercise routines!
Workout Routines:
1. High Knees
High knees are an essential part of all workouts for college students during the winter. It’s a great warmup for the rest of your workout.
It can be done anywhere, and it requires little focus, so you can watch Netflix or catch up on your favorite podcasts while getting in your cardio. It’s like going for a run but more fun, and without the cold winter weather.
- Stand with your feet hip-width apart.
- Lift your right knee in the direction of your chest.
- Now do the same with your left leg.
- Alternate this movement between your legs. It should look like you’re jogging in place.
Exercises to pair with these:
- Side stretches
- High kicks
- Bicycle crunches
- Downward-facing dog
2. Glute Bridge
A glute bridge is a fun and easy holding exercise that you can do when you’re watching TV. It’s a nice little exercise that targets the glutes and the back!
This is the simplest form that one can do. However, there are many alterations that can be done to isolate and target specific muscles of the back and butt!
- Lay on your back and keep your knees up like you’re about to do a sit up.
- Then, using your abs and the leverage from your feet, push your chest and butt up off of the ground. Hold for 15, 30, 60 seconds, depending on how long your endurance goes!
Exercises to pair with this one:
- Squats
- Planks with leg lifts
- Donkey kicks
- And the next one, a sumo squat combined with a side stretch!
3. Sumo Squat + Side Stretch
This is another easy one to do that relies primarily on the glutes and thigh muscles. However, you get the added bonus of the stretch and twist of your abs. The side stretch is optional, and like the glute bridge, you can modify it. Try twisting or keeping still while you’re holding the squat!
- Stand with your feet about shoulder-width apart.
- Settle into a slightly higher squat position, and hold the squat.
- Place one hand on your hip and stretch over your head with the other. Repeat, alternating, for a similar amount of time to the glute bridge, depending on your strength.
Exercises to pair with this one:
- Side lunges
- Curtsy lunges
- Single leg deadlift
4. Side Planks
A modification on the regular plank, this one has you on your side and strengthening your obliques as opposed to your abs. It’s a little tough because you hold up your body solely with your forearm, abs, and feet. It’s important to push yourself, but not strain yourself!
- Lay on your side on the floor.
- Straighten your legs out stacked on top of each other. You can have them stay stacked, or you can cross the top forward to help your balance.
- Place your hand and forearm on the floor, and using the leverage of your arm and foot, push yourself up off of the floor. Hold this exercise for however long your repetitions are, 15, 30, 60 seconds.
Exercises to pair with these:
- Bicycle crunches
- Reverse crunches
- Jackknives
5. Shadow Boxing
Shadow boxing is a great exercise for winter, or whenever you’re stuck indoors. Boxing doesn’t only build up arm muscles, it also works on the abs and back. It’s one of the easiest exercises I’ve listed here, and in my opinion, the most fun!
There are a few different kinds of punches that you can learn and practice at home. If you do end up going to a gym or using any kind of punching bag, it’s important to punch properly.
When you punch, use the knuckles of your middle and pointer finger. Also, keep your thumb on the outside of the fist, to minimize the risk of hurting your hand!
Uppercut
- Form a fist with your arm hanging down. Step forward with the opposite foot, and punch up with this position.
Hook
- Form a fist. Bring your arm up level so it’s parallel to the ground. While stepping forward with the opposite foot, punch at an angle, curving your arm as if around an imaginary pole.
Jab
- Form a fist. Bring your fist up so it’s level to your head. Step forward with the opposite foot and punch directly out.
Exercises to pair with these:
- High knees
- Side stretches
- High kicks
You will need the following essential to make your workouts much easier!
Lululemon Reversible Mat
From yoga to simply stretching, this beautiful mat is perfect to keep you in movement.
With a variety of colors like chalky rose, white-striped black, midnight navy, and black, this mat will make you glow wherever you go!
6. Donkey Kick Variation
Donkey kicks are another great set of exercises for college students who are stuck inside during the colder months, whether that’s a dorm room or a bedroom.
This variation of the donkey kick looks simple, but trying to stay still while only moving your leg is hard! This workout doesn’t just target your glutes, but your back and ab muscles as well.
- Get on your hands and knees.
- Make sure your neck is in a neutral position.
- Your hands need to be shoulder-width apart, and your knees need to be hip-width apart.
- Extend your leg backward, but instead of keeping your leg straight, bend your leg so your foot is facing the ceiling. It’ll look like a kicking motion. It’s called the donkey kick for a reason!
- Depending on your endurance, you can try three sets of 15 to 20 repetitions on each leg.
Exercises to pair with these:
- Glute Bridge
- Squats
- Planks with leg lifts
7. Bicycle Crunches
Getting outside in the crisp winter air doesn’t always sound appealing. This is why home workouts for college students are the way to go, and bicycle crunches are a great alternative to biking or taking a walk in the cold. You can strengthen your abs and thigh muscles from the comfort of your warm home.
- Lay on your back.
- With your feet on the floor, bend your knees.
- Interlock your fingers behind your head.
- Lift your knees in the direction of your chest so that your shins are parallel to the floor, and at the same time, gently lift your shoulders off of the floor.
- Turn your torso so your left elbow meets your right knee.
- Now straighten that knee and turn so your right elbow meets your left knee.
- Alternate these motions so it resembles the actions of pedaling on a bike.
- Start out with one or two sets of 15 to 20 repetitions.
Exercises to pair with these:
- Planks with leg lifts
- Side planks
- Donkey kicks
8. Downward-Facing Dog
Even if working out is new for you, you probably recognize the downward-facing dog. This is because it’s an essential yoga pose that’s easy to learn and can be done anywhere.
It’s one of the best exercises for college students to end their home workout with because it’s a wonderful resting position.
You can gently stretch your hamstrings and continue strengthening your arms and legs while you cooldown after your high knees, sumo squats, and glute bridge exercises.
- Start on your hands and knees, with your hands shoulder-width apart.
- Lift your hips up and straighten your legs. Your body should form a straight line from your hands to your hips.
- Keep your knees slightly bent, and squeeze your shoulder blades together to engage your upper body.
- Don’t forget to breathe!
- You can glance back at your feet if you need to relax your neck, and let your heels relax toward the floor to stretch your legs.
- Breathe out, and slowly resume your original position on your hands and knees.
Exercises to pair with this one:
- High knees
- Sumo squat + side stretch
- Bicycle crunches
These are just a few of the many different workouts for college students that are out there. It’s never too late to start somewhere, so get out there and go for it!
Benefits of A Workout:
- Mood boosts. The body is linked intimately to the mind. Exercising just a little bit every day can help maintain and better one’s mood and overall mental health. Motivation and mood can wane during the colder season, but exercise can battle it!
- Boosting the immune system. While exercising during winter won’t necessarily make you impervious to infection, it will stabilize and maintain your immune system. The immune system is also what helps you deal safely with stress, something we all need to do!
- Better sleep. Exercise has been shown to deepen sleep and quicken the process of falling asleep.
- Improving memory. Even just going on walks can boost the health of the hippocampus, the brain’s center for memory.
MORE WORKOUTS FOR COLLEGE STUDENTS
This workout video is full of exercises that can be completed anywhere, from a dorm room to a small bedroom, which is why it’s a great home workout for college students stuck inside during the winter.
That is a wrap! This article was all about workouts.
WAS IT USEFUL? SHARE THE LOVE ON SOCIAL MEDIA.
PIN FOR LATER!
Other Posts You Might Like
- How to Lower Anxiety by Working Out
- 30 College Meal Prep Ideas Every Student Should Try
- 4 Ways to Take Care of Your Mental Health
