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33 Easy Work from Home Exercises for all Fitness Levels

Written by Terencio White

Working remotely has become the new normal for many remote employees, and with it comes the need to stay active and maintain a healthy work-life balance. In this article, we will share 33 work from home exercises and tips to help remote workers stay fit, focused, and productive.

Let's dive into these exercises, divided into three categories: Mixing It Up, Quirky Workouts, and Challenging Your Colleagues.

Before you start:

Here's a friendly reminder: It's always a good idea to consult with your healthcare professional or a certified fitness expert before starting any new exercise program, especially if you have any pre-existing medical conditions, injuries, or concerns.

Remember to listen to your body and change or stop any exercise if you experience pain or discomfort. It's important to prioritize your safety and well-being while working towards your fitness goals. Happy exercising!

Things you may need:

  • Yoga mat
  • resistance bands
  • water bottle
  • workout clothes
  • workout area: (living room, basement, etc)

17 Work from Home Exercises: Mixing It Up


Morning Yoga: Start Your Day with Balance and Focus


Begin your day with a calming yoga routine to help relax your muscles and focus your mind. Incorporate sun salutations, downward-facing dog, and warrior poses to build strength and flexibility. You'll feel refreshed and ready to tackle the day ahead.

Deskercise: Boost Your Energy While You Work

Perform simple exercises at your desk, such as seated leg raises, chair squats, or arm stretches. Deskercise can improve circulation, reduce fatigue, and increase productivity. You'll be amazed at how much energy you can gain from these quick and easy movements.

Walking Meetings: Combine Work and Exercise

Instead of sitting down for a meeting, consider a walking meeting. Strolling while discussing work topics can enhance creativity, facilitate problem-solving, and promote physical activity. Plus, you'll get some fresh air and a change of scenery.

Virtual Workout Buddies: Stay Motivated with Colleagues

Coordinate a virtual workout session with colleagues to stay accountable and motivate one another. Use video conferencing platforms and choose various workouts such as cardio, strength training, or Pilates. You'll not only improve your stamina, but also strengthen your bond with your coworkers.

High-Intensity Interval Training (HIIT): Maximize Your Workout Time

HIIT workouts are short bursts of intense activity followed by brief periods of rest. We can complete them in 20-30 minutes and are perfect for remote workers with tight schedules. Try incorporating workouts like burpees, jump squats, and mountain climbers for an effective HIIT session.

Bodyweight training: No Equipment Necessary

You can do bodyweight training, such as push-ups, lunges, and planks, anywhere with no equipment. They're ideal for remote workers with limited space or equipment. Plus, they're effective in building strength and endurance.

Stair Climbing: Make Use of Your Home Environment

Climbing stairs is a great cardio workout that strengthens your legs and improves heart health. Incorporate stair climbing into your daily schedule for a quick and efficient workout. You can even challenge yourself with stair sprints or step-ups.

Dance Breaks: Have Fun While Staying Active

Take short dance breaks throughout the day to boost your energy and mood. Choose your favorite upbeat tunes and let loose for a fun, stress-relieving activity. Dancing is a fantastic way to stay active while injecting some excitement into your workday.

Stretch Breaks: Relieve Stress and Tension


Incorporate stretch breaks into your daily schedule to reduce muscle tension and improve flexibility. Focus on stretching your neck, shoulders, and back to alleviate common areas of discomfort. These simple movements can make a significant difference in how you feel throughout the day.

Jump Rope: A Fun and Effective Cardio Workout

Jumping rope is an efficient way to get your heart rate up and burn calories. It's also an excellent training for improving coordination and balance. We can do jumping rope in short intervals, making it a perfect addition to your work-from-home fitness schedule.

Meditation: Cultivate Mindfulness and Mental Clarity

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Regular meditation practice can help reduce stress, improve focus, and boost overall well-being. Set aside 10-15 minutes each day for mindfulness implementation to help you stay centered and maintain mental clarity during your workday.

Cycling: Get Outdoors and Explore Your Neighborhood

Cycling is a low-impact, heart-healthy workout that's perfect for remote workers looking to get some fresh air. Take a break and ride around your neighborhood or explore nearby trails to stay active and relieve stress.

Desk Dips: Strengthen Your Upper Body

Desk dips are an easy and effective way to work on your triceps and shoulders while at your workspace. Place your hands on the edge of your desk, lower your body, and push back up to perform a simple desk dip. This training can help improve your posture and prevent upper body stiffness.

Virtual Exercise Classes: Connect with Others and Stay Motivated

Join an online training class to stay motivated and add variety to your fitness schedule. There are countless options available, from HIIT workouts to dance classes to yoga. You'll benefit from the guidance of a professional instructor and the support of fellow remote workers.

Standing Desk: Improve Posture and Burn More Calories

Using a standing desk throughout the day can help improve your posture, boost your metabolism, and reduce the risk of long-term health issues. Alternate between standing and sitting to ensure you're not on your feet for too long.

Power Tip #1

Stretch it Out - The Work from Home Yoga Flow

Sun Salutations - Rise and Shine Start your day on a bright note with some sun salutations. This traditional yoga sequence helps you relax your entire body, gets your blood flowing, and sets a positive tone for the day.

Desk Downward Dog - Reach for the Sky Feeling stiff? Try a downward dog. Stand a few feet away from your desk, place your hands on the edge, and push your hips back until your body forms an inverted V. Hold for 5-10 breaths and let the stress melt away.

11 Quirky Work from Home Exercises: Have some fun!


Workout Video Games: Fun and Fitness Combined

Get moving with workout video games that provide fun and engaging workout options. With technology like VR, it's easy to make workouts entertaining for remote workers.

Hula Hooping: A Playful method to Stay Active

Revisit your childhood and try hula hooping for a fun, low-impact workout. Hula hooping can help improve balance, coordination, and core strength, while also burning calories and providing an enjoyable break from work.

Desk Drumming: Burn Calories While Making Music

Tap into your inner musician and try drumming for a unique, stress-relieving activity. Drumming can help improve coordination and burn calories while also providing a creative outlet during your workday.

Laundry Squats: Multitask Your path to Better Strength

Turn household chores into workout opportunities with laundry squats. As you fold laundry, perform squats to work on your lower body strength and improve your overall strength. It's an easy way to stay active while tackling your to-do list.

Gardening: Get Your Hands Dirty for a Healthy Body and Mind

gardening for wellness concept

Gardening is a therapeutic and rewarding way to stay active during your work-from-home days. Planting, weeding, and watering can help improve your mood, reduce stress, and provide a moderate workout.

DIY Obstacle Course: Challenge Yourself at Home

Create a DIY obstacle course in your living space to add some excitement to your workout routine. Use household items like chairs, pillows, and towels to build a fun, challenging course that tests your agility, balance, and coordination.

TV Show Workouts: Exercise While You Binge-Watch

Turn your favorite TV shows into workout opportunities with TV show workouts. Choose specific actions or phrases from the show and assign training to them, such as doing jumping jacks whenever a character says a catchphrase. It's a fun way to stay active while enjoying your favorite series.

Pet Workouts: Get Fit with Your Furry Friends

Incorporate your pets into your workout routine by playing with them, taking them for walks, or doing pet-friendly training like dog yoga. Exercising with your pets can help keep you both active and healthy while strengthening your bond.

House Cleaning Cardio: Boost Your Heart Rate While Keeping Your Home Tidy

Turn your house cleaning tasks into a cardio workout by incorporating more movement and intensity. Vacuum at a brisk pace, scrub floors with vigor, and perform lunges while dusting. Not only will you get a cleaner home, but you'll also burn calories and stay active.

Cooking Workout: workout in the Kitchen

Make your time in the kitchen more active by incorporating workouts while you cook. Perform calf raises while chopping vegetables, do standing push-ups against the countertop, or jog in place while waiting for the water to boil. It's a great way to multitask and stay fit while preparing meals.

The Writer's Walk

Transform the simple act of walking into a creative endeavor. Set out on a brisk walk around your home, weaving through rooms or circling your backyard, as you brainstorm your next project or mull over a problem. Revel in the clarity that emerges with each step, as your body and mind synchronize in a harmonious dance.

Work from Home Exercises: 5 Challenges with your colleagues


Fitness Challenges: Encourage Friendly Competition

Create challenges with your colleagues to motivate one another and add an element of competition. Set goals, such as reaching a specific number of steps, completing a workout streak, or achieving a personal best in a particular training.

Team Step Challenge: Walk Your Way to Better Health

Organize a team step challenge to encourage your remote colleagues to stay active throughout the day. Set a daily or weekly step goal and use a shared tracking platform to monitor progress. Celebrate milestones and accomplishments to keep everyone motivated.

Virtual Race: Run or Walk Together, Apart

Participate in a virtual race with your coworkers to stay connected and active. Choose a distance, such as a 5K or 10K, and complete the race individually while tracking your progress. Share your results and celebrate each other's achievements.

Workout Accountability Group: Support Each Other's Fitness Goals

Form a workout accountability group with your remote colleagues to support one another stay committed to your goals. Share your progress, exchange workout tips, and provide motivation and support to keep everyone on track.

Lunchtime Workout Sessions: Connect and Exercise with Colleagues

Schedule lunchtime workout sessions with your coworkers to break up the workday and stay active. Choose a variety of exercises or classes and take turns leading the sessions. It's a great way to connect with colleagues while prioritizing your health.

Power Tip #2

Keeping the Momentum Going: 5 Tips for Staying Motivated

Staying active and consistent in your exercise routine can be a challenge, especially when working remotely. Here are five tips to support you to stay motivated and committed to your journey.

Set Realistic Goals: Aim for Achievable Targets

Setting realistic goals is crucial for maintaining motivation. Aim for targets that are challenging but achievable, such as increasing your daily step count or adding a new exercise to your routine. By setting manageable goals, you'll build confidence and stay committed to your journey.

Track Your Progress: Monitor and Celebrate Your Achievements

Keep track of your workouts, step counts, and personal bests to monitor your progress. By celebrating your achievements, you'll stay motivated and inspired to continue pushing yourself. Share your accomplishments with your accountability group or on social media to stay connected and encouraged.

Find Workout Buddies: Connect with Like-minded Individuals

Having a workout buddy or joining a fitness group can help you stay committed and motivated. Share your goals, progress, and challenges with others who share your passion for staying active. Surrounding yourself with a supportive community will help you stay focused and consistent in your fitness journey.

Mix It Up: Keep Your Workouts Fresh and Exciting

Variety is essential for maintaining interest and motivation in your exercise schedule. Do different workouts and activities to keep things fresh and exciting. For example, swap out a yoga session for a dance workout or try a new strength training routine. Mixing it up will not only keep you engaged, but it will also work in different muscle groups and improve your overall health.

Reward Yourself: Celebrate Your Hard Work and Dedication

Last, don't forget to reward yourself for your hard work and dedication to your fitness journey. Treat yourself to a massage, a new workout outfit, or a relaxing day off when you achieve a personal best or reach a fitness milestone. Celebrating your achievements will provide motivation to stay committed to your strength goals.

Final Words

Staying fit, focused, and productive as a remote worker requires a commitment to physical activity and a healthy work-life balance. By incorporating a mix of traditional exercises, quirky workouts, and team-building activities, you can maintain your health and enjoy a more energetic and productive work-from-home experience.

Remember, consistency is key. Try different exercises and routines to find what works best for you and your schedule. Whether it's yoga in the morning, deskercise during the workday, or a virtual race with colleagues, the most important thing is to stay active and make exercise a regular part of your routine. Happy exercising!

People Also Ask

How often should I exercise if I work from home?

It's recommended that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week. If you work from home, try to break up your exercise routine into shorter sessions throughout the day.

For example, you could do a 30-minute workout in the morning, take a 10-minute walk during lunch, and do another 20-minute workout in the evening.

What exercises can I do while sitting at my desk?

There are several exercises you can do while sitting at your workstation to stay active and maintain good posture. Some examples include seated leg lifts, seated marching, seated torso twists, and desk push-ups. You can relax your neck, shoulders, and wrists to relieve tension and promote flexibility.

Which is the best exercise machine for home?

The best exercise machine for your home gym depends on your personal preferences, health goals, and space. Some popular options include treadmills, stationary bikes, ellipticals, and rowing machines. Consider your fitness goals and the type of workout you enjoy when choosing an exercise machine for your home.

Why is it important to exercise when working from home?

Regular physical activity can help improve your overall health, reduce stress, increase energy levels, and prevent the negative effects of a sedentary lifestyle. Exercise can improve your mood and productivity, making you more effective in your work.

How often should you stretch working from home?

It's a good idea to stretch every 30 minutes to an hour when working from home. Stretching can help relieve tension, improve posture, and increase flexibility. Focus on stretches that target your neck, shoulders, back, wrists, and hips to counteract the effects of sitting for long periods.

How can we avoid a sedentary lifestyle at a desk job?

Attempt to incorporate physical activity throughout your day. Some tips include taking regular breaks to stand up and stretch, walking around while on phone calls, using a standing desk, setting reminders to move or stretch, and incorporating short workouts or walks during your lunch break. Attempting to stay active during your workday can benefit your overall health and well-being.

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