Worried about gaining the Freshman 15 but struggling to make it to the gym across campus in the blistering cold? Or maybe you only have a few minutes of free time during your week so actually making it to the gym is impossible. Whatever your reasoning – it’s totally fine – there are tons of effective exercises you can do in the comfort of your cozy dorm!
Squats are one of the most effective exercises out there, and can easily be done in confined spaces; like say, your dorm. If you’re not very experienced with squats, start off with your basic squat and focus on form, completing as many quality reps as you can. If you’re a squat pro, try adding a little weight to your routine by holding a couple textbooks above your head during the move. There are tons of variations of a squat, so try mixing it up to keep your muscles constantly guessing!
2. Push Ups
With no machines required, push ups are also easy to complete in your dorm room. To really start seeing some tone and definition, try doing 3 sets of 15 push ups, at least 3 times a week. If you find that your push ups are getting a little too easy, place some textbooks on to your back for extra weight. You can also try out decline push ups, resting your feet on a chair.
3. Bicep Curls
You can do bicep curls just about anywhere – standing up in your dorm room, sitting at your desk, or even propped up in bed as you watch Netflix. If you have a dumbbell in your room, try doing 3 sets of 15 reps for each arm. No dumbbell? Use some of your heavier textbooks, or even grab your sturdy backpack by the top handle and use that!
4. Tricep Dips
Tricep dips are one of the most effective exercises to sculpt those hard-to-tone upper arms. Grab your desk chair and face it towards the middle of the room. Put your hands on the edge, lower yourself so your knees are at a 90 degree angle and continue to “dip” yourself down so your butt almost hits the floor. Return to the starting position and repeat 20 times. For a harder version, keep your legs out straight while completing the dip.
5. Calf Raises
Calf raises are a great exercise to do in your dorm room because you need virtually no space to complete them. As long as you have room to stand – you can do calf raises. Do 3 sets of 20 and feel the burn.
Want sick abs without even having to leave your bed? Guess what – you can! Put the rock hard surface of your mattress to use and sneak a few crunches into your daily Netflix binge. For a more challenging version, complete these effective exercises on the floor. The solid ground makes your abs work harder to maintain balance on the rigid surface. Hold something heavy and add a twist into your crunch to work the obliques too.
If you’re not usually one to go for a run through campus, or if #dontputmedownforcardio is your life motto, you can still get a little cardio in right in your dorm building. Opt for the back stairs that nobody uses and sprint up and down the flights. Stairs give you even better leg tone than running on flat surfaces, and not to mention the wonders it can do for your backside. If you really don’t feel like leaving your dorm room – use your chair as mock stairs and complete 15 sets of step-ups per leg. Try this Nike step routine for a killer workout.
8. Jump Lunges
Jump lunges are one of the most effective exercises for leg toning. Seriously. The jumping part adds in a great cardio workout, while the actual lunging will really work the inner and outer thigh. Due to the (possibly loud) jumping, this move is particularly good if you’re mad at your roommate.
Have a lofted bed? Use the sides and try your hand at chin-ups. Or you could always purchase one of those bars that pop right into your door frame.
Despite what you may think, most Zumba workouts require very little space. There are tons of Youtube routines that you can play on your computer. Snag your roommate, pump up your favorite workout music and have a Zumba dance party right in your room!
And if all else fails – Horizontal Running
Fat Amy was truly onto something. You can do this from bed if you just REALLY REALLY don’t want to get up and go to the gym.