12 Dorm-Friendly Exercises To Get Your Sweat On
Two beds, two desks, and two roomies, all within 200 square feet of space. That leaves about, well, two more feet for you to partially roll out your yoga mat and get a dorm room workout in. Needless to say, your dorm is probably the least ideal space for a workout. A simple bird-dog stretch requires your left arm to be thrust into your closet while your right leg is wedged under your bed. Plus, one wrong move and you’re banging a limb into the side of your microwave. But, sometimes it’s the only option. A busy class schedule and your anxious avoidant behavior toward your gym crush are enough reasons to move the microwave onto your bed for a 30-minute workout.
But, your dorm workout doesn’t need to double as a game of dorm furniture Tetris. You can get your sweat on without bruising your legs or bothering your downstairs neighbors. I’m a certified personal trainer and group fitness instructor who has taught workout classes at my college’s fitness center for three years. And, nearly all of my attendees are students fleeing their dorms to get some movement into their lives. But, a midday HIIT class isn’t always the most accessible or desired option. So, I’ve created a list of dorm-friendly, standing exercises that take no space, no equipment, and make very little noise. With a dialed-in workout routine, your dorm room can become your own personal gym.
Squat-to-crunch
This squat-to-crunch combination fires up your whole body. Squat at 90 degrees with your feet shoulder-width apart and crunch with opposite arms and legs.
@sthasabina56 #abs #workout #challenge #motivation #weightloss #gymlover#gymroutine #fyp #foryoupage #fypシ #foryou ♬ Rompe – Daddy Yankee
reverse lunge to knee drive
Use the strength and energy in your glutes to thrust out of the lunge and into the knee drive. Imagine that you’re going to jump, but stop yourself at the top of the movement.
@clairegrunning #36SecondsOfLightWork #homeworkoutroutine #exercisesfortheglutes #lungesworkout #reverselunges #homeworkouts4u #fit40s #exercisesathome ♬ BOOM – Tiesto
single-leg squat taps
These single-leg taps work your entire lower body with an emphasis on hip stabilization and balance.
@super_girl_jax Single leg squat w/ lateral to reverse tap #glutesworkout #workout #legday #fitness #homeworkout #fitgirl #work #foryou #fyp #fit #motivation ♬ Santa Tell Me – Christmas Hits & Christmas Songs
squat variations
Each squat variation targets a different set of muscles. Narrow squats target quads, normal squats target glutes, and sumo squats target hamstrings.
@sharonmaa squat targets different muscles groups more or less depending on your foot placement ♬ Buckle Up – Philly Goats & PGS Spence
curtsy lunges
Engage your quads, glutes, and hip abductors all in one with curtsy lunges.
@coachrauve Small changes make a difference, if your struggling with cursty lunges try this. #tips #fitness #alwayslearning #foryoupage ♬ original sound – Rauve Haley
squat jump alternatives
Perform a traditional squat with your feet at shoulder-width apart and launch upward onto your toes. Similarly to the reverse lunge to knee drive, imagine that you are going to jump, but stop yourself at the top of the motion.
@lamonicafit #apartment #Fashion101 #OikosOneTrip #HalloweenAtHome #ImmuneUpVapeDown #healthtip fitnesshelp #fyp #fitness #howto ♬ Taste – Tyga
calf raises
Calf raises are an easy way to isolate your calf muscles. For an added challenge, keep your heels from touching the ground between reps.
@mdjfitness calves for days #workouttips #calfqueen #fitnessgirl ♬ оригинальный звук – sdhqo,но лайф
arm circles
Keep your arms up and your shoulders down. Arm circles might seem easy, but you’ll very quickly feel the burn.
@health_body_alignment STANDING ARM CIRCLES – keep stomach relaxed – feet straight – knees locked out – pinch shouler blades together – arms dont have to be exactly at shoulder height (dont shrug) #fitness #fitnessmotivation #healthylifestyle #healthy #workout #functionaltraining #movebetter #wellness #fitnessfam #getstrong #healhtyliving #posture #posturehack #postureexercise #alignment #sci #spinalcordinjury #spinalcord ♬ Hip-Hop Instrumental Background – Avant_Beats
chair dips
Put that dorm chair to use! While keeping a straight back, dip until your arms are at 90 degrees and push back up using your triceps.
@markmugen23 Chair Dips #fitdadflex #tiktoksportsph #tiktokfitph #workoutwithme #motivationph ♬ X – Xzibit
tricep extensions
Make sure to perform these with bent knees, an engaged core, and a forward hinge with a straight back. Focus on isolating your tricep muscles.
@health.for.generations Gotta work the arms…ladies i know we like to tone not build so no/light weight is a start #healthymomma #workout #fitness #fitmom #workoutmotivation ♬ I Rise – Pentatonix
goal post chest press
Create a goal post with your arms and squeeze them together, activating your chest muscles in the process.
@livelygirlfitness Superset these two! 3 sets x 15 reps #womenarmworkout #supersetarms #dumbbellarmworkout ♬ tick tock – lucesy
side crunch
Using an aligned, upright posture, meet your elbow and knee in a side crunch position.
@vxathletics Day 13 #VX standing side crunch: 2 sets of 15 #core #abs #fittok #gymtok #homeworkouts #homeworkoutsforwomen ♬ What U Gon’ Do (feat. Lil Scrappy) – Lil Jon & The East Side Boyz
There you have it! Keep your body, mind, and downstairs neighbors happy with your new dorm-friendly exercise routine. These exercises engage your entire body without the fuss of trying to make enough space for a typical workout. So, the next time you have a quick break and are in the mood for some movement, look no further than the plot of carpet right next to your bed.
<p>The post 12 Dorm-Friendly Exercises To Get Your Sweat On first appeared on Her Campus.</p>
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings