10 Quick, Easy & Free Home-Workouts For College Students

If you’re a college student struggling to find the time and motivation to go to the gym, you’re not alone. In fact, many college students struggle with planning and putting in the effort for the gym when they have so much going on in their academic lives.

However, at-home workouts are a great solution to this problem. Although you may think you need a ton of gym equipment and space to workout, this is not the case.

There are many different exercise routines and workouts that you can do from the comfort of your dorm room that are totally free and won’t disturb your neighbors.

With that being said, here are 10 quick, easy, and free at-home workouts that you can do from your dorm room.

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10 Home-Exercises For College Students

1. Push-Ups

Pushups are one of my favorite exercises, as they will make your arms, shoulders, and chest look stronger. Whether you’re a college guy, or girl, you’ll want to add pushups into your workout routine.

For this exercise, you’ll want to start in a plank position, lower your body until your chest is around 3 inches above the floor, and then push back up. If you’re a beginner, pushups will be challenging.

However, pushups are an exercise that you will improve at over time. If you do pushups consistently for two weeks, your form and the amount you can do will significantly improve.

If you’re a beginner, start by doing 3 sets of 8 pushups. As you improve, aim to do 50-100 pushups during a workout.

2. Sit-Ups

Sit-ups are a classic abdominal exercise you can do on the floor of your dorm room. For this exercise, you’ll want to lie on your back with your knees bent, place your hands behind your head, and lift your upper body off the floor.

For beginners, doing 3 sets of 10 sit-ups is a great place to start at. As you improve with time, aim to do 5 sets of 12 sit-ups.

This exercise is great for college students at any fitness level and is easy to do from the comfort of your dorm room.

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3. Plank

The plank is one of my favorite at-home workouts. For this exercise, you’ll want to start in a push-up position with your elbows bent at 90 degrees; then, you will rest your weight on your forearms.

If you’re a beginner, you’ll want to keep your body straight and hold the position for 15 seconds to a minute. As you get better at the exercise, challenge yourself and try to work your way up to two minutes.

This exercise is challenging and a great way for college students to get their minds off school work.

4. Jumping Jacks

Jumping jacks are a great workout you can do anytime and anywhere. If you’re a college student looking to get the blood flowing, do 30 jumping jacks 3 times.

This workout will give you a burning sensation in your legs and increase your heart rate. Jumping jack workouts are easy to do and a great way to exert your energy.

The great thing about jumping jack workouts is that the more you do, the easier they get. After a few weeks of doing jumping jacks, you’ll be able to do many more without feeling tired.

5. Squats

Squats are a great exercise that will work out your legs and butt. For this exercise, you’ll want to bend into a squat position while keeping your feet grounded.

The amount of squats you do can vary depending on your fitness level. However, doing 3 sets of 10 squats is a great place to start for beginners.

If you want to take this exercise a step further, you can always do jump squats. I’d recommend only doing jump squats during the day, as they can disturb your downstairs neighbours.

For the jump squat exercise, you’ll want to stand with your feet shoulder width apart, lower into the squat position and then jump explosively into the air. This exercise will workout your quadriceps, abs and hamstrings.

If you’re looking for a great cardio exercise that works out your legs, do jump squats. Doing as many jump squats as possible in a minute is a great way to increase your heart rate and challenge yourself.

6. Wall Sit

A wall sit is a great bodyweight exercise that targets quads, hamstrings, glutes, and calves. If you’re a college student who wants to have a nice lower body, then you will want to do wall sits.

For the wall sit, you’re going to want to sit against the wall as if you were sitting on an invisible chair. You should feel a nice burn in your legs when you do this exercise.

If you’re a beginner, aim to do this workout for 30 seconds. As you improve on your fitness journey, try to make your way up to a minute.

Once you can do a minute, consider adding weight to your lap. A classic college dorm workout trick is to take your textbooks and place them on your lap!

7. Mountain Climbers

Mountain climbers are full-body exercises that target your abs. As a college student, doing mountain climbers is a great way to engage your core, work out your shoulders, and improve your cardio.

For this exercise, you’ll want to start in a push-up position, bringing your right knee towards your chest, then switching legs in a running motion. If it’s your first time doing this exercise, getting the right form may take a few tries.

Once you’ve got the right form, you’ll want to do 3 sets for 30 seconds. As you improve, aim to do 3 sets for a minute at a time!

This exercise is challenging, but it’s a great way to burn calories while getting stronger.

8. Lunges

Lunges are a great exercise for college girls who are looking to build their butt!

When it comes to lunges, there are a few ways to do this exercise. You can do forward lunges, reverse lunges, or side lunges.

If you’re new to working out, you’ll want to start with forward lunges. For forward lunges, you’ll want to begin by standing tall with your feet hip-width apart. From there, you’ll want to take a big step forward with your right foot, landing on your heel. Ideally, you’ll want to bend your knee at a 90-degree angle and then return to your original standing position.

For beginners, doing 3 sets of 10 lunges is a great way to get started. As you advance, you can implement side lunges and backward lunges into your workout routine.

9. High Knees

High knees is a cardio exercise that targets the lower body. This exercise is great for college students who are full of energy!

To do this exercise, you’ll want to jog in place, bringing your knees into your chest. When you’re doing this exercise, try to pace yourself and keep a steady rhythm.

If you’re new to working out, begin with 30 seconds of high knees at a time. As you improve, increase your pace and try to go for a minute at a time.

Once you are more advanced, try a high knees interval workout. For this workout style, you’ll want to do high knees for a minute, take a thirty-second break, and continue doing this in intervals for 5 minutes.

10. Burpees

Burpees are an exercise that many college students hate because they are exhausting. However, burpees are a great workout because they are good for your upper body and lower body.

To perform a burpee, you’ll want to begin by standing with your feet should-width apart. Then, you will squat down, go into a push-up position, do a push-up, and jump back to your feet with your hands in the air.

It may take a few tries to get your form, but once you do, you’ll be ready to go!

If you’re a beginner, do 3 sets of 8 burpees. As you improve, aim to do 5 sets of 10 burpees.

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Final Thoughts On Home-Workouts For College Students

As a college student, taking the time to work out and live a healthy lifestyle is important. It’s easy to get caught up in student life and not prioritize your physical health.

By working out daily, you will look better and feel better. These exercises can easily be done in the comfort of your dorm room, and they are great workouts for all fitness levels.

Always remember to stretch after your workout and stay hydrated!

What’s your favorite dorm room workout? Please let me know in the comments below.