Best Dorm Room Workouts to Stay in Shape Fight that Freshman 15!

Let’s face it: summer is almost over. Instead of living in denial (we totally get it), it’s time to put your best foot forward and get prepared to conquer the upcoming school year!

We’ve scoured the internet for the best dorm room workouts easy enough to fit between your morning classes and late night study sessions, but hard enough that you’ll be feeling it the next day.

These basic but powerful workouts will keep you looking and feeling your best, even when your summer tan fades. Plus, you can skip the expensive gym fees and use that extra spending money for books – or ramen (#ballinonabudget).

Still not convinced?

Getting your body moving is a great way to clear your head, get an energy boost, sleep better and increase memory and self confidence.

According to the CDC, working out helps strengthen your immune system, bones and muscles as well as boost your mood and mental health. Sounds like a win-win to us!


Ready to get moving? All right! We’ve got an array of workouts you can do right now in your dorm room:


Fun fact: dorms are loud! But you probably already knew that. Be nice to your neighbors (Or the RA living below you) and make minimal sound, but get maximum burn, with our Nighttime Strength Training Routine!

Nighttime Strength Training 

(Do any combo or all 12!)

Squats (3 reps of 15)

Forward, Side & Reverse Lunges (2 reps of 15)

Push Ups (2 reps of 20)

Sit Ups (3 reps of 15)

Plank (hold for 60 seconds)

Leg Raises (3 reps of 15)

Wall Squat (30 second hold – twice)

Calf Raises (3 reps of 15)

Bicycles (2 reps of 25)

Our Daytime Strength Training workout is great for the hours when the sun is out and you need a quick cardio fix to get you through your next lecture:

Daytime Strength Training

Burpees (2 reps of 15)

Jumping Jacks (3 reps of 25)

V-Ups (2 reps of 12)

Squat Jumps (2 reps of 10)

High Knees (2 minutes or your favorite song)

Mountain Climbers (3 sets of 30)

Jump Rope (2 minutes or your favorite song)

Tuck Jumps (2 reps of  20)

Of course you can combine both Strength Training routines to get a great workout as well! It’s all about balance.


In addition to building and defining muscles, it’s also important to stretch. Yoga is a fantastic and low maintenance way to show your muscles some love while relaxing the mind and the body.

Here are some basic yoga poses to help you get started (don’t worry, we’ve linked to some how-to’s for all our beginners):


Child’s Pose (Balasana)

Bridge Pose (Sarvangasna)

Mountain Pose (Tadasana)

Eagle Pose (Garudasana)

Extended Triangle Pose (Utthita Trikonasana)

Legs-Up-The-Wall Pose (Viparita Karani)

Extended Puppy Pose (Uttana Shishosana)

Cat Pose (Marjaiasana)


It is important to remember, no matter where you are in life, to take care of your body.

We’d love to hear how you like the workouts! Hit us up at @66Audio on Twitter. Be sure to check out our BTS Pro Facebook Giveaway and win a free pair of headphones just in time for move-in. Be sure to check back in next week for more Back to School tips and tricks.