“I’m going to the gym today. I’m going to jog there, work out for an hour and jog back.”

Stop lying to yourself.

You know you will stuff your face at the dining hall, sit at your computer stalking people on AOL Instant Messenger and maybe take a nap. Diversions is here to save the day. Here’s a 15-minute workout you can do without leaving your dorm room, which could produce results in a couple weeks, courtesy of Jesse Reed Cooper, the director of personal training for the Star Fitness training program at Gold’s Gym in Greenbelt. Do these eight steps every other day.

First, stretch your muscles before and after the workout, and make sure you have about an arm’s length of space around you. For the first five minutes, warm up with jumping jacks or jump roping.

Next, do 15 pushups. Lie down with your weight supported by your hands, keeping your hands a few inches from your sides just below chest level. Keeping your chest up, your shoulders down and your abdominal muscles tight, push yourself off the floor until your arms are extended. Do not lock your elbows. Then lower yourself back to the starting position and repeat. Make sure to keep your head, back and hips aligned the whole time.

Next, lie on your stomach with your arms outstretched and your legs slightly separated. Raise all four limbs and hold them in the air for five seconds. Repeat this “superman” exercise 15 times. This sounds painful, but feels really good.

Then, try shoulder rotations: Hold your arms out at your sides and rotate your arms in clockwise circles for 20 seconds, then change directions and rotate your arms for 20 more seconds. Repeat this process 15 times.

To work your biceps you will have to be creative and find objects around your room to use as weights. You can use dumbbells if you have them, but a soup can will work, too. Standing with your palms facing out and your elbows tucked in at your sides, slowly curl your forearms toward your shoulders. Slowly let your arms back down and repeat 15 times in a smooth, fluid motion.

You will need a stable surface such as a chair to do 15 triceps dips. Facing away from your chair, put your hands on the chair for support and extend your legs out in front of your body. Slowly lower yourself, then push back up until your arms are straight.

Now find a free space against your wall. Stand with your back against the wall and your feet shoulder-length apart about 2 feet from the wall. Slide down the wall until your thighs are parallel to the floor (or until you feel uncomfortable). It will help to inhale on the way down and exhale on the way up. Repeat 15 times.

To finish up, do 15 abdominal crunches. Lie on the floor facing up with knees bent. Lift your shoulders and upper back off the ground, squeezing your abs. Hold for one second and slowly curl back down. Remember to exhale on the way up and inhale on the way down.

Cooper suggests eating a light snack, such as a piece of fruit, before working out. As for when to work out, Jesse says, “Starting out your morning with this quick workout would be a great way to start the day, but if that doesn’t work for you then take a look at your schedule and decide what works best. Just do it.”

We know you can.