Dorm Room Workouts: No Equipment Needed

Are you a college student looking for ways to stay fit while living in a dorm room? Look no further! In this blog post, we’ll share easy exercises you can do without any equipment. All you need is some space, your bodyweight, and the motivation to get started. Let’s get moving!

1. Squats

Squats – Start with your feet hip distance apart, with an even amount of weight in the balls and heels of your feet. Keep your core tight and begin to lower yourself, making sure your knees don’t extend over your toes. Do 15-20 reps for a great workout that will help you build strength and power in your lower body.

2. Step-Ups

Step-Ups: Keep your fitness routine going even in the dorms by doing step-ups. All you need is a sturdy chair and wall. Start by standing tall and straight, step your right leg out to the side, lean into a lunge, keeping your hips level with or above your knee. Aim for two to three workout sessions per week for around 150 minutes of moderate-intensity exercise. Keep up to date with the latest gym openings, healthy events, and fitness trends with our twice weekly Wellness newsletter.

3. Crunches

Next up, it’s time to work on those abs! Crunches are a great way to work your core and tone your stomach in a short amount of time. Do three sets of 12 to 20 standing crunches for an effective dorm room workout. With no equipment needed and just a few minutes of your time, you can get in shape without breaking a sweat.

4. Dead-Bug

The Dead Bug is an excellent exercise for promoting total core stability while improving contra-lateral limb engagement. Use a resistance band around your lower thighs for stability and perform one set of ten repetitions of the exercise. This beginner-friendly exercise is an effective way to amp up your dorm room workouts without any equipment.

5. Glute Bridge

The next move in this dorm-room workout is the glute bridge. This exercise is great for firing up your butt muscles as well as your hamstrings. To do the glute bridge, lay on your back with your feet at hip distance on a towel. Try to position yourself so that your fingertips can touch the barbell placed on your lower abdominals. Then, lift your hips up while squeezing your glutes, and hold the position for a few seconds. You can also do the sliding glute bridge variation, where you start with your feet slightly apart and slide them together, engaging your core and glutes as you do so. For an extra challenge, you can use more weight than you would typically use for a hip thrust.

6. High Knees

After completing five burpees, take a short break and then get into it with some high knees. Start by lifting your knees up one at a time, like a prancing marionette. Then squat, hop, lunge and perform high knees for forty seconds. This exercise is great for toning your legs, glutes, and core muscles. No equipment required – just you and your own bodyweight – so no excuses allowed! Don’t forget to keep your core tight throughout the exercise for maximum results.

7. Jumping Jacks

High Knees: Get your heart rate up with this exercise. Take it a step further and increase the intensity by doing jumping jacks. Jumping jacks are a great way to get your whole body moving and get your heart rate up in a short amount of time. You can also modify this exercise by doing them slowly, or you can use weights for an added challenge.

8. Alternating Lunges

No gym, no equipment, no excuses! With alternating lunges, you can work the quads, glutes, hamstrings, calves, and core right in your dorm room. Start by taking a long stride forward with the right leg and bending the knee to 90 degrees. Keep the core active and step back with the left foot. Repeat on the other side and do 10 reps of each side. With our 25-minute dorm room workout, you’ll go from sit-ups on the floor to out the door in no time!

9. Plank Jacks

The next exercise in our no equipment needed dorm room workout is Plank Jacks. This exercise is great for strengthening your core and can be done in just a few minutes. To begin, come into a high plank position, with your fingers spread wide and your body in one straight line. Then, perform 20 seconds of max effort seal jacks (cardio exercise), where you clap your hands in front of you instead of overhead. Finally, do four rounds of 20 mountain climbers and five plank jacks to complete the workout. With this 25-minute dorm room workout, you’ll be able to get a full body workout with no gym, no equipment and no excuses!

10. Burpees

To finish off your dorm room workout, take on the burpee challenge! Begin standing with your arms above your head, then jump and land in a plank position. Make sure your hands are stacked directly beneath your shoulders. Hop forward so that your feet are outside of your hands, then jump back into a plank position. This completes one rep. Aim to complete 10 sets of 10 burpees for a total of 100 reps. This is a great stand-alone workout, or it can be done as a finisher to an existing routine for an extra challenge!