Man lifting weights at home

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There are two things a student likely has very little of: time and space. It might feel like the lack of these things hinders how often you exercise—how can you possibly go to the gym if you need to write a 5-page history paper, let alone work out in such a tiny bedroom?

Luckily, certified fitness trainer Eliza Shirazi demonstrates how you can get your sweat on in very little space. After this workout, you’ll feel strong and powerful (perhaps even powerful enough to start that paper). Repeat the video workout one to three times.

Tricep dips

  • Sit down on a chair (your desk chair will work fine) and then slowly move your hands to the sides of the chair, sliding your rear off.
  • Balance with your arms holding you up and your legs bent to support you. Tip: Be sure to keep your back flat. Your elbows should point back, not out, and you want to push with the palms of your hands. Also, keep in mind that the weight should be distributed to your heels, not your toes.
  • As you push down onto the chair, slowly extend your arms and then dip back down. To modify, shorten your range, or keep your butt closer to the chair.

This is 1 rep; do 10 reps for 3 sets.

Seated squats

  • Stand with your feet hip-width apart and arms relaxed by your sides.
  • Sit down into your chair by bringing the weight into your heels. Then stand right back up. Make sure your shoulders are relaxed and your chest is tall.
  • If you want to increase the intensity, you can raise your arms to shoulder height as you lower yourself into the chair.

Repeat this 20 times for 2 sets.

Arm pulses

  • Stand up tall and raise your arms to your sides.
  • With your palms facing up, pulse your arms up and down. Be sure to open your hands all the way and use resistance.
  • Switch position by facing your palms down.
  • Switch position by facing your palms toward the front.
  • Switch position by facing your palms toward the back.

Do 15 pulses with your palms facing each way.

Plank twist

  • Start with your hands and knees on the ground and a flat back.
  • Curl your toes underneath and lift your knees so you’re in a plank. Have your shoulders in line with your wrists and keep your head up.
  • Lift one arm and bring one knee to the opposite elbow that is released for a crunch.
  • Place the foot and hand back down to a plank for a reset and then switch to the other side. To modify, do this on your knees.

Do 10 repetitions for 2 sets.

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