Now that you’ve moved to Delhi and got used to life in your hostel in Mukherjee Nagar, the excitement of a new city is slowly starting to fade. And as your energy levels drop, so does your fitness. But if you want to maximise life in Delhi, it’s important to stay active and take care of your health. And it’s possible to do that right from your hostel room. That’s right, you don’t need a fancy gym membership, or even waking up before sunrise to get fit or stay in shape. Our twenty minute equipment-free workout can be done at any time of the day from the comfort of your hostel room itself. And it’s enough to get a sweat going and leave you with all the benefits of regular exercise. So, what are you waiting for? Let’s jump in.
The first rule before working out – be prepared. Like we already said, you won’t need any equipment for this workout. What you will need are a pair of sneakers (to protect your feet) and just enough floor space for you to be able to lie on the ground. It’s also a good idea to have a water bottle on hand so you’re able to stay hydrated through your workout. When it comes to food, it’s alright to have something that’s going to boost your stamina, like bananas or oats, but save your three-course meal for after the exercise for best results. If you’ve got all that preparation out of the way, you’re ready to get started.
Warming up the body is important before any workout. That’s why you want to start off with a round of twenty high knees. To do these properly, you can start off with a light jog, but ensure that you’re able to build up to getting your knees up to hip-level. To work your whole body, pump your arms through the set. At the end of the round, push yourself directly into a sideways lunge on each side to stretch out your calves and thighs. Repeat this warm-up exercise four times. Once you’ve got your heart rate pumping, you can do ten basic squats as well.
Set one was all about getting a sweat on and building yourself up to the main workout. This next set is where you actually start working your core and arms. You want to start off with a round of twenty mountain climbers. For this exercise, you’ll want to get onto the floor in a high plank position. Feel free to use a yoga mat if you’ve got one, but it’s in no way compulsory for you to be able to do this safely. From the high plank position, keep your core engaged, and pull your knees up to your chest alternating. Repeat this for four rounds, you can take ten second breaks between each round if you need to. If you want to increase the intensity level of this set, you can intersperse each round of mountain climbers with five plank jacks. Close out this set by performing a round of ten push ups, you can always start with knee push-ups and then build-up to a higher intensity.
The final set of this workout starts with a combination exercise of twenty bicycle crunches and five V extensions. Lie down on your back such that your lower back is making contact with the floor. This will prevent any injury during the performance of the exercise. Now bring your hands to your head and attempt to touch your elbow to your knee as you cycle your legs. Then bring your legs and your upper body off the ground for the V extensions. Extend your legs, and lean back keeping your arms parallel to the ground. Then use your core strength to pull your legs closer, contracting the muscles. Repeat at least three times.
These three easy sets of exercises can be performed by you no matter whether you’re in a hostel room or a PG in Kamla Nagar, Delhi. Perform each set once if you’re just starting out, but you can easily repeat them twice or even thrice for a more intense workout. Even without any equipment this routine will have your blood pumping and make you a lot more active. Make sure you warm up well beforehand and stretch out afterwards to prevent any injuries.
And there you have it. Now you can no longer make excuses for an inactive lifestyle in your hostel room. So get your favourite playlist on, tie your laces, and get started.