Between studying, socialising and umpteen other commitments, finding the time and money to go to the gym at university can be tricky. Luckily, a trainer says there are ways you can stay in shape without paying a monthly membership fee.
“You really don’t need weights or fancy equipment for a full-body workout,” says Sasha Bridgen, a certified personal trainer and fitness manager at The Gym Group. Instead, with the right cocktail of bodyweight exercises and a budget training tool like a resistance band, you can enjoy a comprehensive session without leaving your uni halls.
Below, Bridgen shares a six-move circuit you can do in your bedroom with just a single short resistance band (£15, Myprotein.com). It only takes 18 minutes to complete and promises to train every major muscle group in your body, sans-gym, meaning you can work up a quick sweat during a study break and still have plenty of time to go out with your friends. Because life’s about balance, right?
How to do Sasha Bridgen’s uni halls resistance band workout
Complete the exercises listed above as a circuit. Perform each move for 45 seconds (or 25 seconds on each side, in the case of the single-arm bent-over row), rest for 15 seconds, then move on to the next one. Below, we’ve set three rounds as the target, but you can repeat this circuit as few or many times as you like depending on your preference, fitness level and the time you have available.
How to do each exercise
Banded glute bridge with abduction
Sets: 3 Work: 45 seconds Rest: 15 seconds
Banded squat and pulse
Sets: 3 Work: 45 seconds Rest: 15 seconds
Banded shoulder external rotation
Sets: 3 Work: 45 seconds Rest: 15 seconds
Push-up
Sets: 3 Work: 45 seconds Rest: 15 seconds
Banded bent-over row
Sets: 3 Work: 25 seconds on each side Rest: 10 seconds
Cross-body mountain climber
Sets: 3 Work: 45 seconds Rest: 15 seconds
What are the benefits of this workout?
The movements in this workout are examples of strength training exercises, and this type of training holds the key to plenty of benefits.
“By adding regular strength training into your routine, you will increase muscle strength and tone, protect your joints from injury, improve heart health and help to manage your weight,” Bridgen explains. “I’m also a big advocate of moving to help your mental health, so would highly recommend increasing your movement levels to see benefits mentally as well as physically.”
By combining strength training exercises into a circuit, you’re able to access other positive impacts too.
“With this workout, you can hit all your major muscle groups with just a band,” says Bridgen. “And by moving through this circuit with minimal rest, you can raise your heart rate and build your fitness as well as progressing your strength.”
In other words, it serves up the same muscle, bone and joint-strengthening benefits of standard resistance training, alongside a side order of cardio perks to boost your heart and lung health, all in double-quick time.
How to progress this workout
Bridgen says you can repeat this workout as often as you like, encouraging beginners to introduce two or three weekly strength training sessions into their exercise plans – in line with NHS recommendations.
However, if you do repeat this workout, you’re going to need to make it more challenging over time to mirror your increasing strength and fitness levels. This is called progressive overload, and it’s essential for seeing continued progress in your training. To apply this principle, there are three main variables you can play with.
Resistance: “To add resistance, you could start by performing the movements with just your bodyweight, then add the band in when you feel comfortable,” says Bridgen. “You can also add weights over time, although there’s no need to go to a gym for this – think baked beans tins, books or bottles, which are three things every student should have lying around.”
Reps: “Once you’re used to performing the exercises for 45 seconds, you can also try increasing the time you’re working for to one minute or more,” Bridgen suggests. “Try to keep track of how many reps you complete each round so you can aim to improve on this next time you do the workout.”
Time under tension: “Another way to increase time under tension, or the amount of time your muscles are working for, is to slow down the movement,” Bridgen says. “For example, on the squat, try slowly counting to three while you lower your hips. Hold the bottom position for a second before the pulse, then slowly count to three again on the way back up.”
Three top tips for keeping fit at university
Make it a social activity
Movement in all its forms holds an array of mental and physical health benefits, whether you’re an avid gym-goer, regular runner or finding ways to walk 10,000 steps a day. Socialising is also going to boost your mood, so why not combine the two?
Bridgen says: “You could make it fun by grabbing some friends and going for a walk, completing this strength training circuit as a group, or join a running or sports club?”
Prioritise fruit, veg and protein
A nourishing diet lays the foundations for a successful exercise session, providing the fuel and nutrients your body needs to perform and make positive adaptations.
“Try to prioritise protein, fruits and vegetables,” Bridgen advises. “Batch cooking and meal prepping is a great way to get ahead for the week, and can be cheaper than buying food for one day at a time. Aim to drink two to three litres of water a day too, especially if you’re nursing a hangover every so often.”
Have fun with it
Consistency is pivotal to an effective exercise plan, and if you enjoy your workouts you’re going to keep coming back for more.
“Fitness is great as part of a balanced lifestyle but remember it should be adding to your life, not taking away from it,” says Bridgen. “If you can develop positive habits and build a healthy lifestyle now, it will stay with you for life.”
The resistance band to buy
Myprotein booty band bundle: £30, Myprotein.com
This Myprotein short resistance band set comes with three bands of varying resistance levels. So, you can choose the appropriate one to suit the exercise you’re doing, and apply progressive overload by using a more challenging band as you grow stronger.
Get 10% off almost everything with code MYPINDY (*T&Cs and exclusions apply).
Read more: Add this five-minute habit into your day to build full-body strength and boost your fitness
