We all have those days where its either too cold or we are too tired to go all the way to the gym to get a workout in. These exercises are perfect for a small dorm or an apartment, so you can still feel productive even if you can’t get to the gym.
1. Squats
Stand with your feet shoulder-width apart and make sure that you bend your knees to a 90 degree angle, unless it won’t work it’s but-boosting magic. Try two reps of 20 of this exercise to feel your thighs and butt burn.
2. Burpees
Drop down to a pushup position, jump your feet back to your hands, stand up, jump and clap. These get your heart rate up and get you sweating really fast, a great way of burning calories. Try two reps of 15, or if your feeling adventurous try three reps of 12. My only advice: don’t jump too loud, because you annoy your downstairs neighbors.
3. Jumping Jacks
Another great cardio workout that you can do literally anywhere. To get your heart rate up, try three reps of 25. After a few of these, you will definitely feel the burn in your calves.
4. Forward, Side, Alternating, and Reverse Lunges
If you want to build up that booty, these are the exercises for you. A forward lunge is the easiest: just step forward and bend your knee 90 degrees. Side lunges are the same idea, just stepping to the side. Alternating jump lunges are a bit harder. Try jumping from a left forward lunge to your right forward lunge. These get your legs burning, and also get your heart rate up, adding in a little bit of cardio. Reverse lunges are the opposite of the forward lunge: you step back and bend. Try three reps of 10 (each leg) to feel the burn.
5. Push-Ups
If your looking for an exercise to build up your arm muscle, drop and give me 20! Seriously, this is a great way to get your muscles working. You can either do a full body push up or you can do knee pushup, whichever you think works best. Aim to do around 20 to 25 every couple days, and increase the number slowly when you feel the strength building.
6. Sit Ups
Summer approaching means beach bod season, and who doesn’t want great abs? There are lots of variations on how to do sit ups, but if you like going the basic route, just lay on the ground, bend your knees and lift your chest. If you want a little challenge, raise your legs in the air and try touching your toes. Trust me you will feel it after a few reps. Try three reps of 20-25.
7. Planks
If you’re not into sit ups, then you can try holding a plank on the floor of your dorm room. Listen to a song and hold it for one minute, or surprise yourself by holding it as long as you can.
8. Leg Raises
You may want to vacuum the floor first, but all you have to do is lay on your back and lift your legs, and bring them back down without letting them touch the floor. If you want to step it up a notch, try scissor kicks keeping your legs barely off the ground. Try three reps of 15, and your abs will definitely feel it.
9. V-Ups
Yet another exercise that will make your abs burn. The key is to never let your feet touch the ground. 25 of these, and you’ll be on your way to that beach bod.
10. Frog Jumps
These are basically squat jumps, except with the added step of touching the ground while you squat. A little harder than squats but really worth it if you want toned legs and a toned butt. Try getting through 25!
11. High Knees
Try this for a quick calorie burner. A couple minutes of this will tire you out and it will be as if you were running on a treadmill. Challenge yourself by trying to listen to an entire song while keeping your knees high.
12. Mountain Climbers
No idea why this exercise is actually called mountain climbers because I don’t what about this resembles a person climbing a mountain. Regardless, This is an exercise that seems easy but try achieving 100 reps and you will definitely be out of breath.
13. Wall Sits
Hold this to “Let it Burn” by Usher, and YOU WILL FEEL THE BURN. Wall sits are great for building leg strength and muscle. It’s a love-hate relationship with wall sits, because the burn is worth having legs like Carrie Underwood right?
14. Calf Raises
Ladies, this is the KEY to looking great in heels. Like I mentioned earlier, you have seen Carrie Underwood wearing heels and have witnessed sheer perfection. Try these while your standing around anywhere to tone your legs.
15. Jump Rope
Train like a boxer. Kind of. If you don’t have a jump rope (because who does in their room?) then just rotate your wrists and get that cardio in! Do it until you feel your heart rate pick up, and then try getting through an entire song.
16. Bicycles
Obviously we would all rather be riding real bikes on a sunny day by the beach, but it’s fine. Just picture yourself there while you are forming better abs. Try three sets of 25 to get that six pack.
17. Tricep Dips
If push ups aren’t enough for you and you want to tone your arms even more, then grab your chair and do some tricep dips to get your arms in tip top shape. Combine these with push ups for a killer arm workout.
18. Russian Twists
Ideally these would be better at the gym with a medicine ball, but you can either do it without any weight, or pick up anything that is heavy in your room, and hold it while you rotate. Try reaching 50, and if you want more, go for 100.
19. Tuck Jumps
Doing this frequently one after the other is another great form of cardio but also helps build leg strength. Try doing them slowly to get the proper form, and in order to keep your balance. Two reps of 15 are sure to tire you out but if you want more try 2 reps of 20.