Sometimes trekking all the way to the gym is the absolute last thing you want to do. Instead of skipping a workout entirely try these 10 easy workouts that can be done with no equipment in your dorm room.
Do 15 reps of each of these exercises (on each side for ones that are right and left) and then repeat them again for a full HIIT workout in your dorm room. Mix and match these exercises as you see fit and you’ll never miss a workout again!
Before we start the exercises it’s important to always stretch before and after your workouts to warm up and cool down and prevent injury so make sure you’re limber before you start.
1. Bridge Hip Raises
For this exercise, you want to lie on your back with your legs bent and feet shoulder width apart. Then you want to slowly raise and lover your hips in a controlled manner. This exercise helps strengthen your lower back and core and will tone your glutes.
2. Leg Lifts & Lowers
Leg lifts will engage your body from your abs to your toes. Lying on your back slowly raise your legs to 90 degrees and then lower them as much as you can without touching the floor. Each raise will help your lower ab area and strengthen your hip flexors.
3. Sumo Squats
Set your feet wide apart with your toes turned out and then drop as low as you can before straightening your legs again. Try not to lean too far forward when you squat. Sumo squats help strengthen your legs and tone your butt. To add an extra degree of difficulty go all the way from your squat to up on your tip-toes before starting the next squat. This helps further engage your calf muscles.
4. Jumping Squats
Move your feet in from the sumo squat position and jump out of the lowest portion of your squat. Try and be as explosive as you can on these jumps. These also tone your legs and booty like your sumo squats.
5. Ski Jumps
For ski jumps, you want to jump side to side from one foot to the other on a bent knee. The idea is to look like a Nordic skier jumping from ski to ski. These work your glutes, hamstrings and core.
6. Spider-Man Climbs
Moving back to the floor you want to do Spider-Man climbs. These are similar to mountain climbers where you hold and plank and bring your legs up each side of your body trying to get your knee to your elbow. Not only doe these engage your core and legs but they help get your cardio going too.
Inchworms are an exercise that has you start bent over straight legs with your feet together. Slowly you want to inch your hands forward to a full plank position and then walk yourself back to your toes. Inchworms help with leg flexibility as well as shoulder and chest strength.
This classic exercise is a great way to strengthen your core, chest and arms in one go. If classic pushups are too difficult lower your knees and do half pushups. It is better to do pushups on your knees than to have poor form with original pushups.
9. Russian Twists
For Russian twists, you want to sit on you but with your legs out in front of you. Your feet should be together and your knees should be bent at a 45-degree angle. Lean your body back until you feel you abs engage, about a 90- degree angle at the hips, and twist from side to side. You want to keep your movements controlled and feel free to rotate while holding a weighted object. Anything from a textbook to an alarm clock will work. This exercise helps the entire ab area.
10. Bicycle Crunches
The last exercise of the bunch is bike crunches. Lie on your back with your legs and a 90-degree angle. For each crunch, you want to rotate so that your elbow is reaching for your opposite knee, rotating from side to side and straightening the other leg. Bike crunches help work your upper abs so you want to feel the burn there.