If you have one space to workout, like a dorm room or your room off campus, and no treadmill… you’re not off the hook! You can do a full body workout without equipment, in whatever space you have!

After a warmup of stretching and light cardio or yoga, whatever you prefer, complete the following exercises. Check them off as you go!

  • 20 jumping jacks
  • 30 seconds of butt kickers
  • 30 seconds of high knees
  • 10 front kicks
  • 5 jump squats
  • 30 seconds of mountain climbers
  • 30 second break!
  • 20 jumping jacks
  • 5 burpees
  • 30 seconds of jumping roping
  • 5 split jump squats
  • 10 front kicks
  • 30 seconds of marching
  • 15 seconds of butt kickers
  • 15 seconds of high knees
  • 30 second break!

Part two…

  • 30 jumping jacks
  • 40 seconds of jump roping
  • 5 burpees
  • 20 seconds of jogging in place
  • 15 seconds of running in place
  • 30 second break! Drink water!
  • 20 jumping jacks
  • 10 lateral jumps
  • 5 jump squats
  • 30 seconds of jumping rope
  • 5 star jumps
  • 30 second break!
  • 25 seconds of high knees
  • 20 jumping jacks
  • 5 squats
  • 40 seconds of a boxer shuffle

Now make sure to cool out by stretching, and drinking lots of water!

What do you think?

What do you think of this workout? What is your favorite way to workout in your room without equipment? Share with us in the comments section below.


  1. avatar Anne says:

    I could only do part one after a 5min cardio warm up! I’m so out of shape it’s embarrassing! Determined to keep working out and eventually do the whole thing. You got to start somewhere right!

  2. avatar Angel says:

    I did this for the first time today, couldn’t make it to the gym. Amazing workout!! I was sweatin! Super great :)

  3. avatar Workout! says:

    Wow, I cant wait to try this workout tomorrow morning! Already worked out today but maybe I could try it later tonight idk. Looks like a fantastic workout! I don’t have a gym membership so i love to find workouts like this!

  4. avatar DoodleDoo says:

    What the heck is a burpee?!

  5. avatar Paige says:

    Love this! perfect for those days you can’t make it to the gym. I added in a few push ups here and there…all-in-all this is a killer workout.

  6. avatar Evangeline says:

    I don’t think all of those breaks are really necessary. The first one, yes, but the ones in part two arent. I think I’m in pretty good shape though.

    • avatar tayler says:

      there are only 2 breaks in the 2nd part, and interval training (taking breaks in between intense workouts) actually helps you lose weight and is much more effective than not taking short breaks.

  7. avatar Claire says:

    I love this! Just started working out again 4 days ago and I’ve done this everyday. Very good workout! Definitely gets me sweating and working hard. And very easy to do (space and equipment wise)!

  8. avatar Cee says:

    Like the workout but living in the second floor any type of jumping is out of the question. :( any suggestions?

    • avatar Rhi says:

      I am on a second floor too. Have you tried jumping jackets etc. on a rug / carpet? It might make less noise, it helps! Also, you could do these exercices when they go out, or if they play music (and so might not notice). Hope this helps!

    • avatar Stephanie says:

      Try doing arm punches instead. Go into a gentle squat and just take turns punching your arms, swinging right, left, and so on. If you do it with intensity it gets your heart rate up without having to do any jumping.

  9. avatar Lydia says:

    This workout is awesome!!! I love it because I don’t need much space, but it really gets my heart rate up!

  10. avatar Chelsea says:

    THIS WORKOUT IS AMAZING!! It’s been a year since I had my son and I want to get back into shape for summer. This is perfect for me since I can do this at home!

  11. avatar MeganLindsay24 says:

    I thought this would be an easy workout just by looking at it, but it was really good! (or maybe I am out of shape ha) I did do 15-20 mins of Tae Bo first just because I didn’t think this workout would be enough for me but I was definitely sweating at the end of this! I’m not in a dorm room but it would definitely be a good workout in a small space.

  12. avatar Sarah says:

    I want to try this workout!!! How did people like it? Did they get good results? I am just wanting something to help me get in shape and hopefully look better/more toned.

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