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College students need workouts that efficiently combine our multiple goals: strength, stamina, and flexibility. And we need on-the-go options.

As a personal trainer (in addition, I’m studying exercise science and biology), I often meet people who are motivated to work out but are overwhelmed by the possibilities and confused about how to get started. That’s why I’ve designed three full-body circuit workouts for three different locations:

  • Your gym
  • Your residence hall or room
  • Your local park

Circuit training targets different muscle groups in turn. It doesn’t require rest between sets, so it enables sustained cardiovascular effort. These workouts are adaptable to your level of fitness. Wear comfortable, weather-appropriate clothing, and bring water. Hydration is important before, during, and after your workout. Now get going.

In your gym

The great thing about working out in a fitness facility is all that equipment: more options! This workout includes exercises you might not have tried before.

Warm up

  • Jog, walk, or row
  • Windmills
  • Squats

Workout

  • Single dumbbell deadlift
  • Single-arm supported row
  • Seated low rows
  • Split squats

Cool down

  • Quadricep stretch

Get your full routine

In your park

Shake up the routine and take your workouts into the college quad or a nearby park.

Warm up

  • Jog or walk
  • Standing knee-to-chest pulls
  • Arm circles

Workout

  • Split squats
  • Incline pushups
  • Tricep dips
  • Split jumps

Cool down

  • Supine knee-to-chest holds

Get your full routine

In your room

Great news: You can get fit without ever setting foot in a gym! This circuit workout will have you sweating and strengthening in no time.

Warm up

  • Jumping jacks
  • Quadricep stretch
  • Crossed hamstring stretch

Workout

  • Push ups
  • Frog jumps
  • Lunges
  • Toe touches

Cool down

  • Downward dog
  • Upward dog

Get your full routine

All in one workouts


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Megan Reynolds is an ACE Certified Personal Trainer and a graduate student in exercise science and biology at Syracuse University, New York.