# Fitness for busy students: how to train around a full timetable

> Student fitness: how much exercise WHO recommends, a weekly plan that fits university, a 20-minute no-gym workout and staying active in exams.
>
> tiswa lists the current student offers in Saudi Arabia for [Fitness Time](https://tiswa.app/en/deals/fitness-time/), [New Balance](https://tiswa.app/en/deals/new-balance/) and [Foot Locker](https://tiswa.app/en/deals/foot-locker/).

![Fitness for busy students: how to train around a full timetable](https://tiswa.app/assets/blog/student-fitness/student-fitness-cover-en.webp)

Fitness for busy students looks hard when your week is full of lectures, assignments and exams. But you do not need two hours a day in the gym. You need a sensible amount of movement each week, spread smartly across your days. The benefit is not only physical: regular activity helps you study better, sleep better and handle exam stress. This guide gives you the number you need, a ready plan, workouts without a gym, and ways to pay less if you sign up somewhere.

## How much exercise do you actually need?

The World Health Organization says adults need [at least 150 minutes](https://www.who.int/news-room/fact-sheets/detail/physical-activity) of moderate-intensity physical activity per week, and a large share of adults worldwide fall short of it. 150 minutes means half an hour on five days, or 50 minutes on three. Moderate activity raises your heart rate and makes you breathe faster while you can still talk: brisk walking, cycling, swimming or light resistance training.

According to the same page, physical activity reduces symptoms of depression and anxiety and improves brain health and sleep. Those are exactly what a student needs in exam week.

## A weekly plan that fits university

| Day | Workout | Time | When |
|---|---|---|---|
| Sunday | Full-body resistance workout | 40 min | After your last lecture |
| Monday | Brisk walk on campus or walking to class | 30 min | Between lectures |
| Tuesday | Resistance workout | 40 min | After your last lecture |
| Wednesday | Rest or light stretching | 10 min | Before bed |
| Thursday | Team sport or cardio | 45 min | With friends |
| Friday and Saturday | Walking or family activity | As you like | Any time |

![Comparison card of the guide table](https://tiswa.app/assets/blog/student-fitness/student-fitness-inline-2-en.webp)


This plan goes past 150 minutes without taking more than an hour on any day. Adjust it to your timetable; what matters is putting exercise in your calendar as a fixed appointment, just like a lecture. Planning tools are in [time management apps](https://tiswa.app/en/blog/time-management-apps/).

> **Tip**: The hardest part of exercise is starting, not the workout. Pack your gym bag the night before and leave it in the car or by the door, so there is no new decision to make each day.

## A 20-minute workout without a gym

If you have no membership or no time to get to a gym, this workout works in your room or in housing, with no equipment:

1. **Warm up for 3 minutes**: March on the spot, swing your arms and roll your shoulders.
2. **Squats, 3 sets**: 12 to 15 reps, with 45 seconds of rest.
3. **Push-ups, 3 sets**: On your knees if you are a beginner, so you can finish the reps with good form.
4. **Lunges, 3 sets**: 10 per leg, with a straight back.
5. **Plank, 3 times**: 20 to 40 seconds, then stretch for 3 minutes.

![5-step flow: Warm up for 3 minutes / Squats, 3 sets / Push-ups, 3 sets / Lunges, 3 sets / Plank, 3 times](https://tiswa.app/assets/blog/student-fitness/student-fitness-inline-1-en.webp)


Do it two or three times a week and add reps gradually. If you have a health condition or injury, check with a doctor before starting a new programme.

## Sport on campus

Most Saudi universities have gyms, courts, pools and student sports teams, run by the student affairs deanship or a sports administration, and many are free or nominally priced for enrolled students. Ask about them in your first week, and think about joining a team: team sport gives you a workout and friends at the same time, as in [student clubs](https://tiswa.app/en/blog/university-clubs/).

## Gym membership: pay the student price

If you prefer a gym off campus, ask about student programmes first. Fitness Time, for example, runs a [programme for students at participating universities](https://www.fitnesstime.com.sa/en/powerup-student-membership); the details and university list are in [the Fitness Time student membership](https://tiswa.app/en/blog/fitness-time-student-discount/). When you buy running shoes or sportswear, compare student prices before you pay:

## Starting from zero

| Weeks | Goal | Example |
|---|---|---|
| 1 and 2 | A habit, not a number | Walk 20 minutes three times a week after lectures |
| 3 and 4 | Build gradually | Brisk 30-minute walks and two short strength sessions |
| 5 onwards | Reach the guideline | 150 minutes over five days, with two strength days |

## Common excuses, practical fixes

- No time: split it into ten minutes morning and evening, or walk between buildings.
- Too hot: train early morning or after sunset, or do bodyweight work indoors.
- Do not like gyms: try a campus team sport; commitment is easier with a team.

WHO recommends at least 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, plus muscle strengthening on two or more days, and notes that some activity is better than none. Train with a friend: a plan you share is harder to cancel.

Sneaker codes are in [sneaker discount codes](https://tiswa.app/en/blog/sneaker-discount-codes/).

## Exercise during exams

Exercise is the first thing students drop in exams, and it should be the last. You do not need the same plan, but a 20-minute walk a day clears your head between study sessions. Try a short walk after every two [Pomodoro](https://tiswa.app/en/blog/pomodoro-technique/) sessions, and see the full revision plan in [final exams revision](https://tiswa.app/en/blog/final-exams-revision/). Food that supports training on a student budget is in [cheap healthy eating for students](https://tiswa.app/en/blog/cheap-healthy-eating/).

## An AI prompt for a training plan

Training plan prompt:

```
I am a university student. My fitness level: [beginner / intermediate].
Time I have: [days and hours after lectures].
Where: [my room with no equipment / university gym / outside gym].
My goal: [general fitness / strength / weight loss].
1) Build a weekly plan that reaches at least 150 minutes of moderate activity.
2) Explain each exercise in one line with sets and reps.
3) Suggest a shorter version for exam week.
Do not give medical advice, and remind me to see a doctor if I have an injury.
```

tiswa puts student discounts in Saudi Arabia in one place: gyms, sportswear, food and subscriptions. Get verified once and start from [the tiswa app](https://tiswa.app/en/deals/). [Join tiswa free](https://tiswa.app/en/join/)

## Questions

### How much exercise does a student need each week?

The WHO recommends that adults get at least 150 minutes of moderate activity per week, such as half an hour on five days.

### How can I exercise with a full timetable?

Put exercise in your calendar as a fixed appointment after your last lecture, walk between classes, and use a short room workout on busy days.

### Can I work out without a gym?

Yes. A 20-minute bodyweight session of squats, push-ups, lunges and planks, two or three times a week, is a great start.

### Are there student discounts on gyms?

Some gyms run student programmes, such as Fitness Time's programme for participating universities. Also ask about your university gym, which is often free or nominal.

### Should I stop exercising during exams?

No, just do less. A 20-minute walk a day helps focus, eases stress and improves sleep.


## Sources

[^1]: who.int, https://www.who.int/news-room/fact-sheets/detail/physical-activity
[^2]: fitnesstime.com.sa, https://www.fitnesstime.com.sa/en/powerup-student-membership