Top 5 Dorm-Friendly Workouts With No Special Equipment

Working out is fun and exciting and so good, but somehow, many never do it. Students often find excuses like “I’m loaded with studies,” “I don’t have time for this,” “A gym is too expensive, I can’t afford it.”

But now that whole cities are locked down, and people are urged to stay home, we all can get bored. Even to the point of working out.

Whether your gym is currently closed, or you have decided to do some exercises for the first time, keep reading.

The majority of people don’t have any equipment like weights or treadmills in their homes. Especially if you live in a dorm.

In this article, we will share some tips on staying fit at home without any special tools. Although, you should consider getting a mat if you don’t have one. It’s quite cheap, but it will make your workouts much easier and safer. You don’t want to slip on a wooden floor!

Getting Started

Before you even start exercising, you need to lay down some ground rules and set a plan.

  • How much are you planning to exercise?

  • Do you want to get fit for the summer or just looking for ways to occupy yourself?

  • Have you ever done this before?

Regardless of your aim, you need to follow a schedule in order to build a habit. If you want to see some results soon, it is recommended to work out three times a week. Choose the days and time your workouts.

And if you can’t make time for sports because you’re swamped with writing assignments, just purchase essay online on This way you’ll have time and energy for staying fit.

If you have been into sports in the past, it might be easier for you to get started. Think about what you used to do and what you like doing.

Is it running? Or do you like dancing? Maybe, you enjoy exercises that test your stamina? Answer these questions to see what you want to do the most.

Let’s focus on at-home workouts that don’t require any previous training or equipment. There are thousands of personal trainers on YouTube. We decided to pick five for you.


A warmup is a vital part of any workout. By warming up, we signal our body and brain that some exercises are about to come next. You increase your body temperature slightly, literally warming it up.

Your muscles and joints become more flexible, and the actual workout gets easier. A warm-up is necessary to prevent injury.


Cardio/Fat Burn

If your primary goal is to lose some weight, cardio is the way to go. It’s perfect for getting your body moving and your blood pumping. Here is a beginner-friendly routine for fat blast and cardio exercises.

The majority of the routine is performed standing up, which is also great for stamina.

There are numerous proven benefits of cardio training. Not only it allows you to burn calories, but it also trains your heart and lungs. A few minutes of cardio at the beginning of your usual routine will help you reduce the risk of heart diseases. And the best thing is – no equipment required!

However, if you also want to pump your muscles, you shouldn’t rely solely on cardio. Of course, it’s a great way to lose weight, but if you want to build some muscle underneath, you should diversify with other kinds of training.

Bodyweight Workout

Bodyweight exercises, also known as circuit training, are an ideal way to get fit at home. The main feature of this type of workout is relatively clear from the name itself.

You use your own body instead of weights. Such a technique is good in many ways, the main ones being:

  • It’s great for weight loss and muscle building;

  • You can find better balance;

  • The exercises are virtually unlimited; you won’t get bored;

  • You can do it anytime and anywhere.

The number of YouTube videos to guide you through your first workout is immense. Here, you will find a 30-minute practice with modifications for both starters and advanced. If you still don’t feel like getting out of your bed, follow this link to find a 20-minute full-body couch routine.

Advanced Bodyweight

If you feel like the videos above are too easy for you, try this routine. It’s a more advanced bodyweight workout for people who have already been into sports.

The amazing thing about YouTube workouts is that they are often timed by a second, and you see an actual person doing the exercise. It’s especially important if you’re a beginner and don’t know how to position your body properly.

Bodyweight workouts are perfect. They are versatile, intense, and adjustable. Depending on your aim, you can change the exercises either to add more cardio or to train strength. Just remember that to see the results, you need to stick to a routine.

High-Intensity Interval Training

The main difference between HIIT and circuits is that high intensity requires more input. HIIT exercises take much more effort, yet they can be performed in circuits as well. We would not recommend you dive into HIIT with no prior experience.

However, there are still beginner-friendly HIIT workouts. Just five minutes of exercise will get your body burning. They are also amazing for a fat blast.

Make sure not to overload your body, though. If you feel like you are unable to complete a circuit, don’t push yourself too hard.

Next up, here are some more advanced workouts. Do a warmup, prepare yourself mentally, and dive into this 30-minute high-intensity training.

Take more time in between the intervals if you feel like you need it. Maintain a stable breath and check with the video to see you’re doing everything correctly.

High Intensity Interval Training

Cool Down

After doing some exercises, it’s important to cool off. Your muscles and joints are still warm, and your heart is pumping blood. If you were to just go outside, you would risk getting a cold.

If you were at a gym, your trainer would have gradually lowered the intensity of exercises. Since there’s no instructor around, you have to do it yourself.

The best way to cool your body down is to stretch. While your muscles are still warm, it will be much easier than if you were to begin with a stretch. And it’s highly beneficial for you to open up the joints and stretch out the spine.

You could follow another video to guide you through your cool-down stretching. Or you can try to do some yoga for a change.

Wrapping Up

Building a habit is a pretty tough endeavor, yet if you are committed and convinced that it’s for your own benefit, it should not be problematic.

Be gentle with yourself; do not push too hard. Even the greatest sportspeople were once unable to touch their feet.