1. Walking or jogging: Walking or jogging in or around the dormitory or outdoor open space can effectively burn fat, increase cardiopulmonary function and achieve the purpose of losing weight.

2. Sit-ups: Sit-ups can strengthen abdominal muscles and help reduce abdominal fat. You can do several groups every day, each group 15 to 20 times.

3. Skipping rope: Skipping rope is a systemic aerobic exercise, which can improve the body's metabolic rate and consume fat. You can skip rope/kloc-0.5 to 20 minutes every day.

4. Squat: Squat can exercise the muscles of buttocks, thighs and calves, promote metabolism and help reduce fat. You can do several groups every day, each group 15 to 20 times.

5. Push-ups: Push-ups can exercise the muscles of the chest, shoulders and arms, and help to keep fit. You can do several groups every day, each group 15 to 20 times.

In short, the exercise in the dormitory should be mainly aerobic exercise, combined with some strength training, at least three to four times a week, each time for 30 minutes to 1 hour. At the same time, we also need to pay attention to a healthy diet and avoid high-calorie and high-fat foods.