7 Body-Weight Exercises To Do In Your Dorm Room

Being in college is hard work. You have to deal with heavy course load along with back-to-back classes. When you’re not in class, you’re most probably at the library trying hard to finish your assignments.

Setting aside gym time just may not be possible every day. But the good thing is that you don’t really need a gym to work out. Your dorm room will work just fine. It’s too small, you say? Well, you just need to be smart about it. Try these 7 exercises that don’t need any weights and can be done in very little space.


1. Jump Squats

  1. Stand with feet hip-width apart, toes pointing forward.
  2. Sit back into a squat then drive your whole body up through your heels, shifting your weight onto the balls of your feet as you jump.
  3. Land lightly on the balls of your feet and bend into a full squat.
  4. Focus on making sure your knees don’t wobble or turn in as you land.
  5. If you’re a beginner, eliminate the jump, and do body-weight squats, or try lunges.

Target Muscles: Quads, glutes, calves, shins (anterior tibialis)


2. High Knees

  1. Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground.
  2. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.
  3. Move your arms like a sprinter by keeping your elbows at 90-degree angles.

Target Muscles: Quads, glutes, calves, shins (anterior tibialis), hip flexors, and ups your heart rate


3. Leg Raise

  1. Lie on the floor on your back and press your lower back against the ground. Place your hands either under your butt or beside your hips.
  2. From there, lift your legs together straight up to a 90-degree angle, then lower them back down until the hover above the floor but do not drop completely. Repeat.

Target Muscles: Hip flexors, abdominals, obliques


4. Mountain Climbers

  1. Assume a push-up position with your arms completely straight. Brace your core as if you are about to be punched in the gut.
  2. Without changing your lower-back posture, lift your right foot off the floor and raise your knee to your chest. Touch the floor with your right toes.
  3. Then simultaneously jump your right foot back to the starting position while bringing your left knee to your chest this time. Alternate back and forth.

Target Muscles: Chest, shoulders, triceps, core, hip flexors, hamstrings, quads


5. Supermans

  1. Staying on the floor, roll onto your belly, and reach your arms above your head, keeping legs straight.
  2. Lift your right arm and left leg at the same time, squeeze your glutes and low back muscles.
  3. Then lower each and lift your left arm and right leg. Repeat.

Target Muscles: Low back, lats, shoulders


6. Down Dog To Up Dog

  1. Start in a downward dog position. Shift your weight forward and come into a high plank position. Lower to the floor, like a push-up, keeping elbows tucked close to the body.
  2. Then shift to the tops of your feet as you push through to upward facing dog, keeping your thighs and hips lifted off the ground, and arching your spine.
  3. As you exhale, push up and back into downward dog position.

Target Muscles: Shoulders, arms, shoulders, back, and core


7. T Push-Ups

  1. Start with a perfect push-up. As you push back up, shift your weight to your right side, lift your left arm off the floor, and rotate your torso so you’re in a high side plank with your feet slightly apart.
  2. Inhale. As you exhale, carefully rotate your torso back to the floor. Lower down for another push-up.
  3. Push back up and this time, balancing on your left side, rotate your torso the opposite way. That’s one rep. Beginners can make this move easier by dropping to your knees.

Target Muscles: Chest, triceps, shoulders, core, lats, adductors, abductors