10 Exercises You Can Do in Your Dorm

A common fear of incoming college students is that they will gain the “freshman 15” or not have time to exercise. We are here to show you some simple and easy dorm room exercises you can perform in the comfort of your own space. These exercises require no equipment you won’t find in your dorm room.


Materials: Desk Chair
The Dip exercise primarily focuses on strength training your triceps, or back of your upper arm. It also targets your chest muscles as well. This is easy to perform in your dorm room and takes up little space.

How To:

  • Sit on the edge your desk chair with about 3 to 5 feet of open space
  • Stretch your legs out in front of you
  • Position your arms in a 90-degree angle and lower yourself toward the floor
  • After, push yourself back up
  • You can do as many repetitions as you’d like, but a nice place to begin could be 3 sets of 12 reps.


Exercises - dip

Photo & Video Source: YouTube User Fitnessyard


This exercise will strengthen all of your lower body muscles.

How To:

  • Stand with legs about hip-width apart and lower by pushing your hips back, bending your knees, and pressing your weight into your heels.
  • After reaching a 90-degree angle, raise back into starting position and repeat.
  • Do not let your knee extend further than your toes.


Exercises - squat

Photo & Video Source: YouTube User Fitnessyard

Wall Sits

Wall sits are performed almost exactly as they sound. This position will strengthen your lower body muscles, primarily your quads and glutes.

  • With your back against a wall, slide down until you are in sitting position with your back against the wall and legs out in front of you at a 90-degree angle.
  • The count to hold can be determined by your fitness level, but a good goal to shoot for is 30 seconds. 


Exercises - wall sit

Photo & Video Source: YouTube User Nicholas Matthes


Push-Ups are an old go-to for simple, but effective exercising. This will work your arms, shoulders, back, and core.

  • Lie face down with your hands under your shoulders and toes on the floor to hold you up.
  • Use your arms to raise up to a full plank.
  • Return down to the floor keeping your back straight and abs engaged.
  • Repeat!


Exercises - push up

Photo & Video Source: YouTube User Fitnessyard


This is a great way to get in cardio in the small space of your dorm room!

  • Start out standing, raise your arms above your head, and jump.
  • Then, proceed down to push up position.
  • You can choose to perform a push-up or jump right back up.
  • This should all be one fluid position.


Exercises - burpee

Photo & Video Source: YouTube User Bootcamp Ideas


Most people are familiar with the tried and true sit-up. This will work your abdominal muscles.

  • Lay on your back, knees bent with feet on the ground
  • Place your hands behind your head or by your ears 
  • Then, using just your core, pull yourself up
  • Repeat


Exercises - sit up

Photo & Video Source: YouTube User Fitnessyard


This is a great strength training exercise for your legs and if you morph them into jumping lunges it can be excellent cardio as well.

  • Start in standing position.
  • Reach your leg out in front of you and bend at the knee until you are making a 90-degree angle.
  • Be careful not to let your knee push over your toe.
  • Return to a standing position and alternate legs. 


Exercises - lunge

Photo & Video Source: YouTube User Fitnessyard

Jumping Jacks

Doing jumping jacks is an excellent way to get your cardio workout in!

  • With your feet shoulders width apart, jump your legs outward while your arms raise up above your head and meet.
  • Once your feet hit the area outward, jump back in with your arms coming down to your sides.
  • Repeat!


Exercises - jumping jacks

Photo & Video Source: YouTube User Bobby Bluford


Plank form is very similar to a push-up, but you are on your forearms instead of hands. This is certainly a core workout, but it is also a great overall body exercise.

  • Get down on all fours and rest your weight on your elbows
  • Lift up your knees and keep your back in a straight line to engage your core and glutes
  • Hold the position 


Exercises - plank

Photo & Video Source: YouTube User Fitnessyard


Here’s another great core work out!

  • Lying on your back, place your hands by your ears
  • Raise your knees into the air, and bring one elbow to opposite knee
  • Alternate and repeat


Exercises - bicycle

Photo & Video Source: YouTube User Fitnessyard

These are just a few simple exercises that you can utilize to stay fit and healthy! Have a good work out.

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