Your 25 Minute Back-to-School Workout

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Your car is packed and you’ve said goodbye to your hometown—now you’re headed back to campus. Whether it’s your first semester in school or you’re beginning your home stretch, health shouldn’t take a backseat. We know college is stressful—between juggling a full load of classes, your position on Panhellenic council, and your kick-ass internship at the PR firm, who has time for a workout?!


We feel ya.

But a schedule that packed is a trigger for stress, and too much stress can wreak havoc on your body (no, really though). One of the most important ways to combat that stress, though, is to incorporate regular exercise into your daily routine.

But we know you’re limited on time, so we’ve put together this 25 minute workout that can be done from your dorm room—no gym or equipment required!


Reminder: AMRAP means “as many reps as possible.” So when you finish your exercise reps, you’ll return to the beginning and repeat until 12 minutes is up!


Start simple!

  • Run in place, 40 steps.


This is your classic forward lunge!

  • Step forward with your right foot, coming into a 90-degree angle lunge. Do not let your right knee go beyond your toes. Your left knee will hover just above the ground, but will not touch it.

  • Push your right heel into the ground as you return to standing. Remember to keep your shoulders back and core engaged.

  • Now alternate to stepping forward with your left leg, following the same forward lunge motion.

Do 20 of these, alternating between each leg stepping forward.


Ready to work those abs?!

  • Begin in low plank position with weight on your elbows.

  • Raise your right arm straight in front of you and (at the same time!) extend your left leg behind you so that your body is in a straight line.

  • Return to original plank position, then reverse: raise your left arm while extending your right left behind you.

Repeat for 10 reps.

Not sure how these reps should be done? See this circuit in action in this Dallas Iron Fitness Insta vid!


You’re halfway there! Take a 1 minute break to drink some water, grab a towel, and then get ready to go hard at the second half of your workout!



A tuck jump is all about trying to bring your knees up to your chest—while you’re mid-air.

  • Begin with legs shoulder-distance apart.

  • To give yourself momentum when jumping, bend down and quickly use the momentum to launch yourself upward.

  • While in air, bring your knees as close to your chest as you can, before lowering them to land. You’ll land with your knees still at a slight bend (NOT completely straightened out!).

To see a tuck jump explained, check out this video!


Let’s change up our lunges!

  • Begin in standing position with legs together.

  • Take a wide step left, bending your knees and bringing your bottom low, as though you’re sitting in a chair, but with legs apart. Be sure to keep your back straight, not curved or hunched over!

  • Return to standing position.

  • Repeat, stepping out with your right foot.

Do 20 side lunges.

See an example of a side lunge from our Dallas Iron Fitness Instagram here!


Let’s give those arms some attention! Grab your desk chair for this one. Be aware of your posture while you perform this exercise—you’ll want shoulders rolled back and chest open; do not sink into your shoulders, but keep head and neck straight and shoulders rolled back throughout the entire movement.

  • Begin as though you are sitting in a chair, except that your hands are using the chair for support. Your hands should be directly below your shoulders onto the chair, and your butt is just in front of the chair, but not using the chair for support. Legs will be bent at a 90 degree angle in front of you. If you’re up for more of a challenge, you can extend your legs straight in front of you rather than bent.

  • Bend your elbows at a 90 degree angle behind you, lowering your hips to hover above the floor. Be sure that your elbows are doing the bending—your hips should remain static (aka it’s not your hips that are doing the work in this movement, but your arms).

  • Exhale and straighten back to starting position.

Do 15 Tricep Dips.

Check out this video from the Dallas Iron Fitness’ Instagram to see Tricep Dips in action!


Doesn’t it feel good to get moving after camping out all day in the library to finish that paper?! Plan to schedule in at least 30 minutes of movement every day!


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Love this workout?

How about regular workouts—just like this one—for just $30/month? With our online fitness programs, you’ll not only receive personalized workouts, but you’ll also be paired with a Dallas Iron Fitness trainer who will guide you and hold you accountable!

There’s no such thing as the Freshman 15 with Dallas Iron Fitness! Get started today.