What Does A Dorm Room Workout Look Like

Are you a student who is struggling to stay fit while stuck in a dorm room? Do you want to get an effective workout without taking up too much of your limited space? Then look no further! In this blog post, we’ll take a look at what dorm room workouts look like and give you some tips for making the most of your workout time.

Squats

Squats are a great way to get your glutes and legs working, and you don’t need much space to do them. Start with three sets of 15 to 20 reps, and then move on to lunges with three sets of nine per side. You can also try single-leg squats for three sets of 10 to 12 reps. For a more intense workout, try squat jumps – squat down until your elbows touch your knees and then quickly jump up with your hands high. Make sure you put some oomph into it! Chair squats are another great option – stand behind your chair with feet shoulder-width apart and hands lightly on the back of the chair, then slowly squat down as if you were sitting in the chair. And don’t forget glute bridges – sit your hips back until your thighs are parallel to the ground, extending your arms straight out and bringing your hands together at shoulder height. Squats are an effective way to work all the muscles in your legs and butt in a short amount of space!

Step-Ups

The next addition to this dorm room workout is step-ups. Step-ups are a great way to target your lower body, while also providing a challenging cardio workout. You’ll need a sturdy surface that is higher than the ground, such as a bench or chair. Start with your right foot on the surface, and then drive the left knee up and over the surface. Aim to drive your knee as high as possible in order to get maximum benefit from the exercise. Step back down with the same leg, and then switch legs for the next rep. As you become more comfortable with the exercise, you can add resistance by using a dumbbell in each hand. Step-ups are an effective way to target your glutes, quads, and hamstrings for a complete lower body workout.

Crunches

For a great abdominal workout in your dorm room, crunches are a great exercise! Do three sets of 12-15 reps to really feel the burn. Additionally, you can do scissor abs for an extra challenge – do three sets of eight to 10 reps per side. Plank holds are also beneficial for your core; aim for 30-45 seconds and repeat for best results. To round out your ab workout, jack-knife crunches are a great way to work the entire core area. Lay on your back with your legs extended long, and arms long behind your head, pulling on the twisted-up towel. Push off with your feet and crunch up to meet in the middle. Finally, do four sets of 20 high knees and five gate swings for an extra challenge!

Skater Jumps

The next exercise in this dorm room workout is skater jumps. This exercise increases your leg power when pushing out to the side, creating a more powerful skating stride or improving your jumps for figure skating. To do a skater jump, start standing with your legs hip-width apart. Then, leap from leg to leg in a side-to-side motion with your arms outstretched for balance. Practicing skater jumps off the ice can help you with your jump rotation and build up your strength, endurance and vertical jump.

Push-Up Jacks

Push-Up Jacks are a great way to increase the intensity of your workout and work multiple muscles at once. Start with your feet together, then jump into a wide stance while simultaneously doing a push-up. Return to your starting position and repeat. With each push-up, focus on engaging your core and chest while keeping your back flat. Doing these regularly can help strengthen your arms, shoulders, chest and core.

Marching in Place

Marching in place is one of the most accessible exercises you can do in your dorm room. Simply stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Feel free to progress this to a faster pace and all the way up to high knees – you should look like a little leap frog! Then jump up with your hands high like you’re trying to brush the ceiling. Yes, put some oomph! This is a great low-impact cardio exercise that will get your heart rate up and help you get into shape in no time.

Stair Climbing

Stair climbing is an excellent way to add intensity to your 30-minute cardio workout. It helps promote strength, stability, and mobility in your legs and glutes, just like step-ups and split-squats. To make it more challenging, you can also add mountain climbers to the routine. Start in a plank position with your hands stacked directly under your shoulders and feet together. Then drive your knees into the chest for 20 seconds. Not only will it help strengthen your core muscles such as abs, external obliques, and intercostals, but you’ll also feel the burn in your quads and see an increase in your heart rate. Finding a safe and somewhat quiet stairwell in your dormitory is easy – just climb up and down for 10 minutes for a great cardio workout! It’s no wonder why stair climbers such as the Palisade Climber and step mills have become increasingly popular – they are very effective for torching calories in short periods of time! Even brief, functional bouts of aerobic activity such as climbing stairs for 20 seconds can ultimately improve one’s cardiorespiratory fitness. So if you’re looking for an efficient way to get fit without leaving the comfort of your dorm room, stair climbing is the perfect choice!

Side Steps

Next up, side steps! Side steps are a great way to work the legs and get your heart rate up, and it’s simple to do in the limited space of a dorm room. Katrina Ladd demonstrates the progression for the side plank in our workout designed for small places – like dorm rooms! Standing tall and straight, step your right leg out to side and lean into a lunge keeping your hips level with or above knee, knee. Complete 10 to 12 reps per leg to really get those muscles working!

Jogging in Place

Jogging in place is a great way to get your heart rate up, and it takes very little space to do it. You can incorporate it into your 30-minute cardio workout to up the intensity. While running in place is typically used as a warm-up exercise, you can also use short running sessions throughout the day if you’re limited in terms of space and time.

High-Knee Running

High-Knee Running is a great way to get your heart rate up and add some intensity to your dorm-room workout. Make sure you raise your knees as high as your hips and pump those arms for maximum cardio benefit. This exercise can be used as a warm-up, part of a circuit, or even a standalone workout. So if you’re short on space and time, high knee running is an excellent solution to squeeze in a quick sweat session.