A Fitness Plan for Students: Simple, Fun, and Free Exercises

Finding time to stay active at uni can feel like another assignment you didn’t ask for. Between lectures, deadlines, social events, and sleep (when you can grab it), squeezing in exercise often slips down the list. But staying fit doesn’t have to be hard or expensive. In fact, the right fitness plan for students should be simple, enjoyable, and completely free.

We’ve taken the time to build this easy guide for students looking to keep active throughout their studies, regardless of why they want to keep moving. You’ll find no overpriced memberships or complicated routines here, just real advice for movement that fits your student lifestyle.

Why Bother with a Fitness Plan at Uni?

If we’re being honest, university can be mentally and physically taxing at times. Regular exercise helps boost concentration, regulates sleep patterns, and can improve your long term memory. According to the NHS, just 150 minutes of moderate aerobic activity per week can work wonders for your physical and mental health as a student.

That might sound like a lot of exercise for a newbie, but here’s the trick: that doesn’t mean you have to run for hours or do endless burpees. It’s about finding what works for you and doing it consistently.

• Try a long walk and podcast combo after a long day of lectures.
• Craving connection? Organise a group running session once a week for you and your friends.
• Need structure? Follow a regimented bodyweight circuit that you can smash in a set amount of time.

The key with any easy physical activity is to keep your plan flexible, social if you like, and always free.

The No Gym, No Excuses Weekly Workout Plan

You don’t need to pay for a gym membership to get strong. All you need is a small space, perhaps a mat or towel, and a sense of commitment. Here’s our beginner friendly weekly structure to help you get moving:

Monday – Core and Stability (20 Mins)

• Plank (3 x 30 seconds)
• Bicycle crunches (3 x 20 reps)
• Glute bridges (3 x 15 reps)
• Dead bugs (2 x 10 reps per side)

Good for: posture, balance, and a strong foundation for other movements.

Tuesday – Active Recovery

Walk to your lectures, stretch before bed, or even try some yoga with friends. This helps your body recover and your mind reset.

Wednesday – Cardio Blast (30 Mins)

Jog or speed walk for 10 minutes to warm up properly. Then follow with 3 rounds of:

• Star Jumps (1 min)
• High Knees (1 min)
• Squats (15 reps)
• Rest (1 min)

It’s a sweaty, quick, and totally energising session to add to your morning routine.

Thursday – Strength Training (Bodyweight Focus)

• Push-ups (3 x 10-15 reps)
• Squats (3 x 20 reps)
• Tricep dips (use a chair to do 3 x 10)
• Wall sit (3 rounds, 30 secs each)

Each exercise helps to build your functional strength without any kit.

Friday – Flexibility and Flow

Try a 15 minute, low impact session like stretching or yoga to help loosen your muscles. YouTube has plenty of these sessions available for free, and Joe Wicks’ free resources help provide more guided options.

Fitness Should Be Fun: Ideas to Keep it Interesting

The best kind of fitness plan for students is one you’ll actually stick with. Here are some creative ways to keep things fresh:

• Use your environment: Got stairs? That’s your cardio. Sturdy wall in your student flat? Perfect for wall sits.
• Gamify it: Set challenges with your flatmates like who can plank the longest or walk the most steps this week?
• Get outside: Training in fresh air lifts your mood and tops up your vitamin D levels, especially helpful during gloomier terms.
• Try new formats: From dance cardio to YouTube boxing, variety beats boredom every time.

What If You’re Starting From Scratch?

First of all, it’s great that you’re getting started! Everyone has a beginning to their fitness journey. If you’re new to exercising or returning after a break, keep things simple to get you into the rhythm by aiming for at least 2 sessions per week.

It’s important not to overdo it at the start, as this is when you are most at risk of injury. Focus on creating a routine over instant results, they’ll come in time. By resting when you need to, and celebrating small steps you’ll soon realise the progress you’re making.

Even a 10 minute walk around the neighbourhood is a positive step that you can build from.

Budget Friendly Nutrition Tips

Part of a any good student fitness routine is good nutrition. Eating well doesn’t have to cost loads either, you can fuel your performance without draining your loan. Here’s how:

• Batch cook lentil curries, stir fries, or pasta bakes.
• Stock up on frozen veg. It’s just as nutritious and lasts longer.
• Snacks that fuel you: bananas, peanut butter on toast, yogurt, trail mix etc.
• Hydration is key: water is free from the tap and your brain needs it.

Don’t forget, building a healthy diet is part of the fun. Cooking nutritious meals as a group can save you money and make you feel better.

Staying Consistent as a Student

You’ll miss a workout. You’ll have late nights. Life happens. The goal isn’t perfection, it’s progress. When you have a busy day, perhaps you won’t be able to get outside for a run. Instead, move your stretching day to today.

The big factor at play is a lack of motivation. We all face it sometimes. Just, put your trainers on and start moving because the hardest part is getting out there.

If you’re struggling with your mental health, physical activity can be a genuine help for many. It isn’t a substitute for real support, however a short walk in a calming environment can help clear your head.

Ready to Move?

Choose one session from the plan above and give it a go today. No need to wait for Monday or a “better” time. Your future self will thank you.

Want more free workouts and easy tips? Head over to BBC Sport’s everyday exercise page for more inspiration. And, if you’re looking for the perfect home base for all of your fitness needs, check out our student accommodation options across the UK.

Whether you’re doing squats between study breaks, walking to lectures with a playlist, or dancing in your room at 2am, it all counts.