Equipment Free Dorm Room Workouts

dorm room workout

Hey girl!! We hope your semester is going amazing! Fall is always such an exciting time of year…and one of the busiest. We see you juggling your classes, study sessions, relationships, jobs, and everrrrything else like the boss babe you are. And if you’re anything like us, the hardest part is finding time to take care of YOU.

That’s one of the many reasons we created this incredible Tone It Up community ~ to make fitting in fitness fun and easy, no matter how busy life gets! It’s amazing how just a 15-minute sweat sesh can re-energize you, boost your confidence, and leave you ready to conquer the world (orrr the rest of your to-do list 😉)!

The routines below are perfect for college babes like you because they don’t require any special equipment or lots of space, and you’re done in 20 minutes or less! So clear out a small corner of your dorm room and grab your roomie for one of these quick dorm room workouts to stay fit and toned all semester long! Keep crushing it girl!!



PS: Check out our fave healthy dorm room snacks too! And make sure you’re checkin’ in with us #TIUUniversity!

Your 15-Minute Dorm Room Workout ~

Do the following 5-move circuit 3 times through, resting 1 minute in between rounds. And for more workouts just like these, check out the Studio Tone It Up app! Our Daily Moves are FREE every single day so you never get bored!


freshman workout

Squat Jacks

Sculpts your lower body and revs your heart rate!

Begin standing with feet hip-width apart, arms at your sides. Jump your feet wider than hip-width apart and land in a deep squat, touching your right hand down to the ground. Jump your feet back to start position, then repeat the jump to deep squat, touching your left hand down to the ground.  

Do 12 reps.

Curtsy Lunge + Leg Lift 

Tones your booty and legs!  

Stand with your feet hip-width apart, hands on your hips. Step your right foot behind you and to the left, so that your thighs cross, and bend both knees as if you’re curtseying. Return to standing and, before placing your right foot down, lift it about six inches off the ground to the right. Repeat.

Do 12 reps on each side.

Tricep Push-Up

Tones your triceps, chest, and abs.

Begin in a modified push-up position with your hands directly under your shoulders and your knees on the ground. Make sure your body is in a straight line from your head to your knees, and your core is engaged. Keeping your elbows tucked close to your sides, lower your chest to the ground, the press back up.

Do 12 reps.


Sculpts your entire core!

Lying on your back, place your hands behind your head with your elbows out wide. Peel your shoulder blades off the ground and bring your right knee to meet your left elbow, then switch sides. Engage your obliques as you twist.

Do 12 reps on each side.

Half Burpee 

Tones your entire body and revs your metabolism!

Begin with feet hip-width apart and lower into a squat position, booty back and chest up. Plant your palms on the ground just in front of your feet and hop or step your feet into a plank position behind you. Hop or step your feet back to meet your hands and come back up into a squat. Repeat.

Do 12 reps.

More Workouts Just For You!

Want more quick and fun workouts? Download the Studio Tone It Up app for your FREE Daily Moves every single day! You can also check out these equipment-free workouts that are perfect for your dorm room.

Morning Mantra Yoga

Inhale, exhale, sculpt! Set your intention for the day with Kat’s total-body toning beach flow that will leave you feeling calm and centered.

Cardio Core

Tone and sculpt your gorgeous core with Chyna’s cardio burners designed to rev your metabolism and form beautiful lean muscle.

Booty Barre 

This lower body routine from Jillian is perfect when you’re looking for a quick booty burn. You’ll lift and tone your cute tush ~ no equipment required!

Dorm Room Workout Hacks ~

You’ve got the moves, now you just need that extra push! Here are a few sneaky tricks to guarantee you get your sweat on!

DM a friend

Invite a new girlfriend on your floor to join you. Accountability is everything, and it makes your workout way more fun!

Get creative

Ready to add some weight? Don’t worry if you don’t have dumbbells ~ grab a couple water bottles instead! No resistance band on hand? Try a towel. You can find everything ya need in your room.


When you need a break from studying, make that dorm furniture do double duty! Use the edge of your desk for modified push-ups and mountain climbers. And that desk chair ~ it’s perfect for tricep dips!

Press Play  

Just us, or does music = instant motivation? Turn on your fave Spotify playlist or a fun new podcast! Those reps will fly by wayyy faster!

Want more amazing workouts you can do anywhere?! Join the Studio Tone It Up app and get hundreds of sculpting routines to rev your metabolism and sculpt your beautiful muscles from head to toe. We can’t wait to work out with you babe!


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