5 Workouts I Do in My Room When I’m Broke and Burned Out

Let’s be honest; sometimes you don’t have gym money, you don’t have energy, and you barely have the will to roll out of bed. As a broke university student, with zero gym membership and a mind that’s constantly tired, I have had to find simple, affordable ways to move my body.

These five workouts are my go-to routines when I feel burned out, anxious, or just need to release stress. No equipment. No fuss. No noise complaints, hopefully.

1. The “Stretch and Cry” Flow (10–15 minutes)

This is my reset button. I dim the lights, play soft music, and gently stretch from head to toe. It is not fancy, just deep breathing and slow movements to release tension in my neck, back, and legs.

What I do:

• Neck rolls
• Cat-cow stretches
• Forward folds
• Child’s pose
• Hip openers

Why it helps:

It grounds me. When I am emotionally overwhelmed, this calms my nervous system and reminds me that I am still here.

2. 10-Minute Bed Workout

Sometimes, I do not even want to leave my bed, so I don’t. This is my bare-minimum movement to help me feel alive again.

What I do:

• Leg lifts (3 sets of 10)
• Glute bridges (15 reps)
• Bicycle crunches (20 reps)
• Arm pulses
• Deep belly breathing

Why it helps:

It activates my muscles without exhausting me. A gentle way to start moving again when I have been in a slump.

3. The “I’ve Got 5 Minutes” HIIT

When I want to sweat but only have 5 minutes before class, I do this quick, quiet HIIT (high-intensity interval training) routine.

One round:

• 30 seconds: Jumping jacks (low impact)
• 30 seconds: Air squats
• 30 seconds: Push-ups (on knees if needed)
• 30 seconds: High knees or marching in place
• 30 seconds: Plank hold

         Repeat x2; then you are done.

Why it helps:

It boosts my energy, wakes up my brain, and reminds me that even five minutes can change how I feel.

4. Dance-Until-You-Laugh Workout

This is my joy workout. I blast my favorite music; Amapiano, Afrobeats, or early 2000s R&B (no shame!)-and dance around my room like I’m in a music video. No structure. Just rhythm, sweat, and freedom.

Why it helps:

When stress or sadness builds up, dancing helps me reconnect with joy and my body. And yes, dancing counts as cardio.

5. Quiet Strength Circuit (For Anxiety Days)

Some days, I do not want hype. I just want silence and slow strength.

What I do:

• 10 slow squats
• 10 lunges (each leg)
• 10 push-ups
• 10 tricep dips (using a chair)
• 30-second wall sit
• 1-minute-deep breathing

Repeat once or twice.

Why it helps:

It is grounding, steady, and silent. Perfect for when my thoughts are loud, but I still want to move.

My Personal Favourite: The Zulu Dance

When life feels heavy and my bank account says, “No gym today,” I turn to something that has been in my blood for generations: the Zulu dance. This is not just movement. It is rhythm, power, and tradition. The deep knee bends, explosive kicks, and stomps aren’t just a workout; they are a cultural connection. As the beat builds, my heart syncs with the rhythm, and suddenly I am not just exercising, but I am embracing strength, identity, and joy. No equipment. No instructions. Just pure energy and homegrown healing.

Fitness does not have to be expensive, intense, or perfect. Some days, movement is a celebration. Other days, it is survival. As a broke, burned-out student, these room workouts have helped me release stress, reconnect with my body, and stay consistent, even through depression or anxiety. You do not need an hour. You do not need perfection. You just need to start. Your body isn’t asking for perfection; it’s asking for attention.