College Workout Plan

If you’re reading this you’ve probably heard of “The Freshman 15.”

Maybe you’re already in college and have started seeing some unwelcomed changes to your body, or maybe you are getting ready to go to college and are dreading the possibility of being another victim to the Freshman 15.

DISCLAIMER: Going to college does NOT equal gaining 15 pounds.

The Freshman 15 is not some inevitable side effect that comes with being a college student and it can easily be avoided. You know who has the biggest chance of gaining that dreaded 15 pounds? Athletes. I’m not talking about collegiate athletes, I’m talking about students who used to play sports in high school and are not participating in a sport during college, these students are probably used to eating whatever they want all throughout the day since they used to be consistently exercising.

Every college students needs a college workout plan. If you’re finding yourself pressed for time and unable to get over to the gym, here are a few great college workout routines you can do in the privacy of your dorm or apartment.


I know first-hand that this works. INSANITY is a workout program led by the charismatic personal trainer Shaun T.  This program lasts 2 months with workout videos that you use 6 days a week. The videos range from 20 minutes to an hour, but each video contains an intense warm-up, stretching, the workout, and a cool down. In an hour you’re done with everything and you didn’t even have to commute to a gym!

I’m not going to lie, INSANITY was the most difficult college workout planI have ever done, but it worked. Each video has a different focus, and you never have to use weights, straps, or medicine balls…it’s all about your own body weight.

INSANITY contains a plyometric circuit, cardio power and resistance, sports training, insane abs, balancing and of course a recovery video.  There is also a calendar online with all of the scheduled workouts. I encourage you to check it out and possibly make this part of your college workout routine.

This program does cost money, but why not spend your 35 dollars a month on a workout program you can use at home rather than a gym membership you never use. I promise, if you actually try the program and stick to it, you will see results. I wasn’t even eating very healthy when I was doing the program! Click Here to learn more about INSANITY.

7 Most Effective Exercises

If you don’t have the time or money to commit to a college workout plan like INSANITY, or get your not-so-toned butt to the gym, check out the 7 Most Effective Exercises from

They say you don’t have to work out for hours a day; you just need to be smart about what exercises you’re doing. Try adding these exercises into your college workout routine.

1. Cardio– If you’re just starting out, you don’t need to be going for runs all the time, walking does the trick too. Cardio is important because it strengthens the heart and burns off those calories that we’re so keen on stuffing our face with.

2. Interval Training- Interval training is done to stimulate your aerobic system, forcing it to adapt. You don’t want to just stay at one solid pace the entire time you’re working out or your body will get used to it, by switching up the pace every few minutes, it forces your body to consistently work harder and try to adapt to your pace.

3. Squats- This exercise is awesome because it works your quadriceps, hamstrings and gluteals at the same time. Strength training is essential, so why not condense the strength training workouts you need to do and pick an exercise that will target multiple muscle groups at the same time.

4. Lunges- Lunges are another exercise that, like squats, targets multiple muscle groups at the same time, specifically all the major muscles of the lower body.

  • Please note: squats and lunges require careful form; it is imperative that you align your body correctly when incorporating these exercises into your college workout plan to prevent injury.

5. Push-ups- For the longest time I wasn’t doing push-ups correctly. I’m not going to lie, I absolutely hate push-ups! But they are great to do because if you do them correctly, you can strengthen your chest, shoulders, triceps and core trunk muscles simultaneously! There are also so many different kinds of push-ups that can isolate and target different muscles. LIVESTRONG has a few different techniques if it’s something you’re willing to try out.

6. Abdominal Crunches- Washboard Abs? Can I get an “AMEN”?! By doing even basic crunches, you can build the muscles that we all desire and admire. But just doing crunches doesn’t give you the abdominals that you desire, it doesn’t burn the fat over the abdominals. Here are a few great different abdominal crunch techniques that will target both your upper and lower abdominals.

7. Bent-Over-Row- Sounds a little funky right? But if you do it right it works out all the major muscles in your upper-back as well as your biceps!

Combine Them!

The key to any good college workout plan is balance. Solely combining these 7 exercises into a college workout routine that fits you, will not ensure the freshman 15 will be kept at bay; you also need to balance exercising with eating the right kind of foods. This is something you already know.

I’m sorry, but there is no magical diet that will allow you to sit on a couch and eat pizza all day and not gain a pound. If you don’t think you can make up your own college workout plan out of the exercises above, try INSANITY or any other workout program that is already made for you.

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Bryanna Maty

Bryanna Maty

Bryanna Maty is a Senior at the University of California, Davis. After graduating in June she hopes to find or invent a career that will utilize her love for writing, spending money and making people laugh. In her spare time you can find her crafting things off of Pinterest, swimming, line-dancing or watching re-runs of “Friends.”