Your Mini Dorm Room Workout

The holidays are behind us, and it's time to get back in shape! These four easy and dorm-friendly exercises will help.

Now that the holidays are behind us, everyone on campus (and beyond) is ready to get back in shape! However, sometimes, even those with the best intentions have a hard time getting to the gym for an hour-long workout. The good news is that you do not need the gym or equipment to get a good workout—you can do it in the comfort of your own dorm! Even better, you can create a comfortable set up, wear whatever you want, and you know the showers are just a short walk down the hall when you finish that last rep.

This workout is one of our favorite calorie-torching, toning, and stretching combos. You can do this workout either for time or for repetitions (instructions and pictures below!): 

  1. Bicycle crunches
  2. Walkout pushups
  3. Burpees
  4. Reverse lunge with reach

Time: Do each exercise for 45 seconds, transitioning to the next exercise as quickly as possible. 

Reps: Do 12–20 reps of each exercise (6–10 reps on each side, if a sided exercise).

Tip: You can repeat each circuit multiple times for an intense 20-minute workout.

Bicycle crunches

Bicycle crunches

Bicycles crunches are a great exercise in general, because it targets your entire core. It’s great for a dorm room as well because all you need is a floor to lie down on and you’re good to go! Get a mat or even your blanket underneath you for comfort, and get in position to really feel that burn. The great part about working out in your dorm room is that you have so much privacy to mix up your routine as well.

Walkout pushups

Walkout Pushup

The walkout pushup is a bodyweight exercise that strengthens the core while also improving muscular strength and endurance of the chest, shoulders, and arms. When you get good at these, you can increase the difficulty by including a jump before walking out to the pushup! 

Burpees

Burpee

Burpees are perfect for giving you the cardio and strength exercise you need without weights or clunky machines. Hence, they’re perfect for a dorm room! Even though burpees are more challenging, they really bring your heart rate up and can burn some serious calories in a short time. Burpees have many variations too, so you can start off easier and progressively grow into the more difficult versions. For example, beginners can perform the burpees without the pushup. Then, as the burpees become easier, you build up to a regular burpee with the pushup and then add different variations, like a plank jack or lateral jump!

Reverse lunge with reach

Reverse lunge with reach

Lunges, like squats, are one of the most effective lower body exercises you can do. The reverse lunge is going to increase strength and endurance in the glutes, hamstrings, and quads. The reaching movement helps improve mobility from the hips to shoulders while also activating the core. Once you master this, add light weight to increase the difficulty!

Like what you’re reading?

Join the CollegeXpress community! Create a free account and we’ll notify you about new articles, scholarship deadlines, and more.

Join Now

Tags:
dorm life dorm workout dorms exercise fitness health student life wellness

About Karen Jashinsky

Karen Jashinsky is the founder of youth wellness company O2 MAX Fitness.

 

Join our community of
over 5 million students!

CollegeXpress has everything you need to simplify your college search, get connected to schools, and find your perfect fit.

Join CollegeXpress
Daniel Ogunlokun

Daniel Ogunlokun

High School Class of 2022

When I started looking at colleges in the beginning of my senior year, I was conflicted about which ones I wanted to attend based on safety, tuition costs, location, academic rigor, and prestige. Searching the internet and getting more questions than answers, I came across CollegeXpress, which made all the steps I had taken look like a minor issue. Everything was summarized and detailed, and I couldn't be more thankful and appreciative.

Jenna

Jenna

High School Class of 2021

CollegeXpress has helped me greatly during my college search. I used their college search feature often and it helped in comparing schools I was looking at. Now that I’ve found a college the scholarship search feature is helping me find a way to find my college experience. CollegeXpress has many helpful features and resources for anyones college search, it truly is a wonderful tool for anyone entering college level!

Alexandria

Alexandria

High School Class of 2021

For a long time, I've been searching everywhere to find the perfect website I can get scholarships and information from. Needless to say, I could never find the right one. That was, until I found CollegeXpress. Through my journey of finding the right scholarships for me, I was able to find articles about different things. They've all been helpful, especially in times like this! I was even able to connect with some of my favorite colleges! I love CollegeXpress. Thank you!

Nazira Abdelkhalek

Nazira Abdelkhalek

$2,000 Community Service Scholarship Winner, 2014

I am very honored to be this year’s recipient of the Multicultural Student Community Service Scholarship! This scholarship is vital to helping me achieve and fulfill my dreams, and gives me confidence and motivation as I begin my college career. The CollegeXpress website has been invaluable over the past year as I planned my educational and professional goals. I highly recommend it to all students as they begin to focus on their college and career interests. The website is a wonderful guide to schools and scholarships.

Lorena Bacallao

Lorena Bacallao

High School Class of 2022

CollegeXpress was the foundation of my college search process. Because of CollegeXpress, I was able to make a more informed and confident decision as to where it was best to pursue my higher education. I have recommended this website to fellow peers and for first-generation students like me. It’s a website I will continue to promote because of how simple it was to use and how many opportunities were offered to me at my fingertips!

College Matches