If the rec centre was a major selling point during your tour of your college campus, but you find that you're not making it there as often as you thought, go ahead and cut yourself some slack. The truth is, it takes little to no space to get in a good workout [1], and this four-week plan developed by Maverick Willet [2], an ISSA-certified personal trainer and BSN athlete [3], is proof. Save yourself the schlep, and instead do these workouts in your dorm room [4] or take them outside to the courtyard for an impromptu bootcamp with friends.
Maverick suggests starting slow and really focusing on your form. "As your body acclimates to these exercises, and if you feel you can easily complete the exercise, you can gradually increase the amount of sets or reps in each workout to challenge yourself," Maverick told POPSUGAR. That's even built into the plan during the last week, and there's no reason you couldn't start from the beginning once you've finished, continuing to do just that as you get stronger. "You could also add a weight vest (textbooks in a backpack works!) or resistance bands for further progression," Maverick said.
Otherwise, this plan uses mainly your own bodyweight, although some minimal equipment like a step stool will come in handy for certain exercises. You'll do a mix of strength, interval, and endurance training [5], while sprinkling in two rest days a week, which you can move around to accommodate study sessions and social events. Keep reading for the full plan!
Week 1
Monday: Bodyweight Strength Circuit
- Reverse lunge [7]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [8]: Do 15 to 20 reps.
- Step-ups [9]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [10]: Do three sets of 12 to 15 reps.
- Scissor abs [11]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [12]: Do three sets of 10 to 20 reps each.
Tuesday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps [13]: 45 seconds.
- V-ups [14]: 45 seconds.
- Sit-ups [15]: 30 seconds.
- Bicycle crunches [16]: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers [17]: 30 seconds.
- Glute bridge [18]: 30 seconds.
- Split jump lunges [19]: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Wednesday: Rest
Thursday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats [20]: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat [21]: Do three sets of 10 to 12 reps.
- Glute bridge [22]: Do three sets of 12 to 15 reps.
- Bird dog [23]: Do three sets of 10 to 12 reps per side.
- Standing crunch [24]: Do three sets of 12 to 20 reps.
- T push-up [25]: Do three sets of 10 to 20 reps.
- Bear crawl [26]: Do three sets of 10 to 30 reps.
Friday: Bodyweight Strength Circuit
- Reverse lunge [27]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [28]: Do 15 to 20 reps.
- Step-ups [29]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [30]: Do three sets of 12 to 15 reps.
- Scissor abs [31]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [32]: Do three sets of 10 to 20 reps each.
Saturday: Rest
Sunday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps [33]: 45 seconds.
- V-ups [34]: 45 seconds.
- Sit-ups [35]: 30 seconds.
- Bicycle crunches [36]: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers [37]: 30 seconds.
- Glute bridge [38]: 30 seconds.
- Split jump lunges [39]: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Week 2
Try adding in some cardio to this week's plan, getting outside for a 20-minute walk, jog, or run before or after each circuit for an extra calorie burn.
Monday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats [40]: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat [41]: Do three sets of 10 to 12 reps.
- Glute bridge [42]: Do three sets of 12 to 15 reps.
- Bird dog [43]: Do three sets of 10 to 12 reps per side.
- Standing crunch [44]: Do three sets of 12 to 20 reps.
- T push-up [45]: Do three sets of 10 to 20 reps.
- Bear crawl [46]: Do three sets of 10 to 30 reps.
Tuesday: Rest
Wednesday: Bodyweight Strength Circuit
- Reverse lunge [47]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [48]: Do 15 to 20 reps.
- Step-ups [49]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [50]: Do three sets of 12 to 15 reps.
- Scissor abs [51]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [52]: Do three sets of 10 to 20 reps each.
Thursday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps [53]: 45 seconds.
- V-ups [54]: 45 seconds.
- Sit-ups [55]: 30 seconds.
- Bicycle crunches [56]: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers [57]: 30 seconds.
- Glute bridge [58]: 30 seconds.
- Split jump lunges [59]: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Friday: Rest
Saturday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats [60]: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat [61]: Do three sets of 10 to 12 reps.
- Glute bridge [62]: Do three sets of 12 to 15 reps.
- Bird dog [63]: Do three sets of 10 to 12 reps per side.
- Standing crunch [64]: Do three sets of 12 to 20 reps.
- T push-up [65]: Do three sets of 10 to 20 reps.
- Bear crawl [66]: Do three sets of 10 to 30 reps.
Sunday: Bodyweight Strength Circuit
- Reverse lunge [67]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [68]: Do 15 to 20 reps.
- Step-ups [69]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [70]: Do three sets of 12 to 15 reps.
- Scissor abs [71]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [72]: Do three sets of 10 to 20 reps each.
Week 3
You'll start this week with a rest day. To have an active rest day, try a gentle yoga routine to help your muscles recover and help you de-stress at the same time.
Monday: Rest
Tuesday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps [73]: 45 seconds.
- V-ups [74]: 45 seconds.
- Sit-ups [75]: 30 seconds.
- Bicycle crunches [76]: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers [77]: 30 seconds.
- Glute bridge [78]: 30 seconds.
- Split jump lunges [79]: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Wednesday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats [80]: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat [81]: Do three sets of 10 to 12 reps.
- Glute bridge [82]: Do three sets of 12 to 15 reps.
- Bird dog [83]: Do three sets of 10 to 12 reps per side.
- Standing crunch [84]: Do three sets of 12 to 20 reps.
- T push-up [85]: Do three sets of 10 to 20 reps.
- Bear crawl [86]: Do three sets of 10 to 30 reps.
Thursday: Rest
Friday: Bodyweight Strength Circuit
- Reverse lunge [87]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [88]: Do 15 to 20 reps.
- Step-ups [89]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [90]: Do three sets of 12 to 15 reps.
- Scissor abs [91]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [92]: Do three sets of 10 to 20 reps each.
Saturday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps [93]: 45 seconds.
- V-ups [94]: 45 seconds.
- Sit-ups [95]: 30 seconds.
- Bicycle crunches [96]: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers [97]: 30 seconds.
- Glute bridge [98]: 30 seconds.
- Split jump lunges [99]: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Sunday: Rest
Week 4
To make the plan more challenging during this last week, try increasing the reps by three to five and the timed exercises by 10 seconds. Those upticks aren't reflected here, since it depends on how many you were able to do leading up to this point.
Monday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats [100]: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat [101]: Do three sets of 10 to 12 reps.
- Glute bridge [102]: Do three sets of 12 to 15 reps.
- Bird dog [103]: Do three sets of 10 to 12 reps per side.
- Standing crunch [104]: Do three sets of 12 to 20 reps.
- T push-up [105]: Do three sets of 10 to 20 reps.
- Bear crawl [106]: Do three sets of 10 to 30 reps.
Tuesday: Bodyweight Strength Circuit
- Reverse lunge [107]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [108]: Do 15 to 20 reps.
- Step-ups [109]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [110]: Do three sets of 12 to 15 reps.
- Scissor abs [111]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [112]: Do three sets of 10 to 20 reps each.
Wednesday: Rest
Thursday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
- Burpees: 30 seconds.
- Squat jumps [113]: 45 seconds.
- V-ups [114]: 45 seconds.
- Sit-ups [115]: 30 seconds.
- Bicycle crunches [116]: 30 seconds.
- Push-up to side plank: 45 seconds.
- Mountain climbers [117]: 30 seconds.
- Glute bridge [118]: 30 seconds.
- Split jump lunges [119]: 30 seconds.
- Jumping jacks: 30 seconds.
- Run in place: 45 seconds.
- Wall sits: 45 seconds.
- Down dog push-ups: 45 seconds.
Friday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
- Squats [120]: Do three sets of 15 to 20 reps.
- Lunges: Do three sets of 9 per side.
- Single-leg squat [121]: Do three sets of 10 to 12 reps.
- Glute bridge [122]: Do three sets of 12 to 15 reps.
- Bird dog [123]: Do three sets of 10 to 12 reps per side.
- Standing crunch [124]: Do three sets of 12 to 20 reps.
- T push-up [125]: Do three sets of 10 to 20 reps.
- Bear crawl [126]: Do three sets of 10 to 30 reps.
Saturday: Rest
Sunday: Bodyweight Strength Circuit
- Reverse lunge [127]: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
- Squats [128]: Do 15 to 20 reps.
- Step-ups [129]: Using a step stool, complete 10 to 12 reps per leg.
- Crunches [130]: Do three sets of 12 to 15 reps.
- Scissor abs [131]: Do three sets of 8 to 10 reps per side.
- Plank: Hold for 30 to 45 seconds; repeat three times.
- Push-ups [132]: Do three sets of 10 to 20 reps each.