A quick, basic workout that will keep you going can be done in your room without gym equipment. This workout can be done in as little as 20-30 minutes.
It is important to include stretching in your workout routine. Begin with 5-10 minutes of stretching. The following stretches will help warm up your muscles:
Standing Runners (calf) Stretch – one foot back with knee straight and heel flat on floor; other leg should be in front of you and bent. Slowly lean forward until you feel a stretch in the calf.
Standing Toe Reach (hamstrings) – standing with feet together, slowly reach toward toes until a stretch is felt in back of thighs. (If you have a bad/sore back trying lying on your back, both legs flat, lift one leg in the air and grab behind the knee. Try to straighten your leg)
Trunk Rotation – lying on back with feet/knees together and bent to 90 degrees. Arms should be out to the side. Slowly rotate legs to one side while turning head to opposite side.
20 Squats (use a chair if you’re not sure how to do these – sit and stand)
10 bridges – lying on back, legs bent to 90 degrees, lift butt up while keeping abs tight and clenching glutes