As the world adapts to remote work, many people find themselves spending more time at home, often leading to a more sedentary lifestyle. However, staying physically active is crucial for maintaining both physical and mental well-being. This doesn’t have to mean becoming a gym rat, but creating a routine of wellness as a person that works from home can make a big difference in your day-to-day life.
In this article, I’ll be sharing 20 different exercises broken into four different categories:
- Exercises with workout equipment
- Exercises without workout equipment
- Yoga
- Stretches
These exercises are tailored to fit work from home schedules of varying kinds, and for the most part, allows you to add them to your actual workday…provided you don’t get too sweaty! Whether you’re short on time or have a full schedule, these workouts can be easily incorporated into your day-to-day routine, ensuring that you maintain your fitness level and boost your energy levels. So let’s dive in and explore some simple yet powerful exercises that you can do right from the comfort of your home office!
Exercises with workout equipment
Incorporating workout equipment into your fitness routine can add variety and challenge to your exercises, making them more effective and engaging. Equipment such as dumbbells, kettlebells, resistance bands, and stability balls offer versatile options for targeting specific muscle groups and improving overall strength and conditioning. By including some of these exercises into your WFH routine, you can stay active during the day without having to take too much time away from work.
The “With Workout Equipment” section of this work-from-home exercise guide provides a range of exercises that cater to various fitness levels and goals. These exercises not only help to break the monotony of bodyweight workouts but also enable you to progressively increase the intensity and resistance as you advance in your fitness journey. The key here is to keep at it. I often feel much better continuing my workday after I do small workouts, even if it’s only a couple of sets of curls.
Resistance bands
Easily one of the most versatile types of exercises on this list. Bands are relatively inexpensive, and you can work out most of your body with them, all you need is leverage to hold the bands in place. I like doing my triceps with bands. I stand on the middle of the band while the straps themselves are behind my back, then lift my hands up above my head while keeping my elbows as stationary as possible. Feel the burn!
- 15 reps
- 3 sets
- 6 minutes
Jump rope
A couple of caveats here: you probably don’t want to do this in an apartment, and I wouldn’t recommend any longer than a few minutes. Otherwise, you’ll be quite sweaty for the rest of your Zoom calls that day! Try to maintain a consistent pace and jump for 10 minutes and vary the speed and rhythm of your jumps.
- 5-10 minutes
Dumbbell bicep curls
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides and curl the dumbbells up towards your shoulders, contracting your biceps. Pause for a second at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- 10-12 reps
- 3 sets
- 8 minutes
Kettlebell swings
Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your body. Bend your knees slightly and hinge at the hips, swinging the kettlebell back between your legs. Drive your hips forward, using the momentum to swing the kettlebell up to shoulder height. Let the kettlebell swing back down between your legs and repeat this movement for 10-12 reps.
- 10-12 reps
- 3 sets
- 7 minutes
Stability ball hamstring curls
Lie on your back with your legs extended and heels placed on top of a stability ball. Your arms should be at your sides, palms facing down for support.
Lift your hips off the ground, forming a straight line from your shoulders to your ankles. This is your starting position.
Slowly bend your knees, pulling the stability ball towards your glutes while maintaining the elevated hip position. Keep your core engaged throughout the movement.
Pause for a moment when the ball is close to your glutes, then slowly extend your legs, pushing the stability ball back to the starting position.
- 10 reps
- 3 sets
- 8 minutes
Exercises without workout equipment
Incorporating workout equipment into your fitness routine can add variety and challenge to your exercises, making them more effective and engaging. Equipment such as dumbbells, kettlebells, resistance bands, and stability balls offer versatile options for targeting specific muscle groups and improving overall strength and conditioning. By including some of these exercises into your WFH routine, you can stay active during the day without having to take too much time away from work.
The “With Workout Equipment” section of this work-from-home exercise guide provides a range of exercises that cater to various fitness levels and goals. These exercises not only help to break the monotony of bodyweight workouts but also enable you to progressively increase the intensity and resistance as you advance in your fitness journey. The key here is to keep at it. I often feel much better continuing my workday after I do small workouts, even if it’s only a couple of sets of curls.
Push-ups
Push-ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. To perform push-ups, begin in a high plank position with your hands shoulder-width apart and your body forming a straight line from head to heels. Lower your chest towards the ground by bending your elbows, then push back up to the starting position.
- 10-15 reps
- 3 sets
- 8 minutes
Bodyweight squats
Bodyweight squats are an effective lower body exercise that engages the quadriceps, hamstrings, glutes, and calves. Stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees and lower your hips as if sitting in a chair, keeping your chest up and your weight in your heels. Return to the standing position by pushing through your heels and extending your hips. This exercise in particular is very convenient for WFHers, since you could even do it while on a phone call!
- 20 reps
- 4 sets
- 10-12 minutes
Plank
One of my favorites for working from home! This popular isometric exercise strengthens the core, shoulders, and glutes. Begin in a forearm plank position, with your elbows under your shoulders and your body forming a straight line from head to heels. Hold this position for 45-60 seconds, engaging your core to maintain proper form. As you do this more and more, increase the time you can hold it. Make a long-term goal of a 3-minute hold!
- 45-60 second hold
- 3 sets
- 8 minutes
Mountain climbers
Mountain climbers are a dynamic, full-body exercise that combines cardiovascular and strength training. Start in a high plank position with your hands shoulder-width apart (similar to a push-up position). Bring one knee towards your chest, then quickly switch legs as if running in place.
- 30 seconds per set
- 3 sets
- 6 minutes
Lunges
Lunges are a versatile lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Begin by standing with your feet hip-width apart. Take a step forward with one leg and lower your body until both knees form 90-degree angles, keeping your front knee above your ankle. Push through your front heel to return to the starting position, then repeat with the opposite leg.
- 15 reps per leg
- 3 sets
- 12 minutes
Yoga
Yoga is a holistic practice that has been celebrated for thousands of years for its ability to unite the mind, body, and spirit through a combination of physical postures, breathwork, and meditation. Incorporating yoga into your work-from-home routine can provide a lot of benefits, including increased flexibility, enhanced strength, improved balance, and reduced stress (super important for WFHers!). If you keep up a good yoga routine during your workday, you’ll likely find that it not only improves your physical well-being but also contributes to a greater sense of mental clarity and emotional resilience.
These poses emphasize mindful movement and breath awareness, helping you to cultivate a deeper connection with your body and find a sense of inner calm amid the challenges of daily life.
Sun salutations
Sun salutations are a sequence of yoga poses that promote flexibility, strength, and balance. They are often used as a warm-up or as a means to connect movement with breath. Perform 5 repetitions of sun salutations, spending approximately 1 minute per repetition, for a total of 5 minutes. Each repetition consists of a series of poses, including mountain pose, forward fold, half lift, plank, chaturanga, upward-facing dog, and downward-facing dog.
- 5 reps
- 5 minutes
Downward-facing dog
Downward-facing dog is a foundational yoga pose that stretches the hamstrings, calves, and shoulders while strengthening the arms and core. Begin in a high plank position, then lift your hips up and back, creating an inverted “V” shape with your body. Press your heels towards the ground and maintain a long spine.
- 30 second hold
- 3 reps
- 5 minutes
Warrior II Pose
Warrior II is a powerful standing pose that strengthens the legs, opens the hips, and builds focus. Start in a standing position with your feet wide apart. Turn your right foot out 90 degrees and your left foot slightly inward. Bend your right knee to form a 90-degree angle while keeping your left leg straight. Extend your arms out to the sides, parallel to the ground, and gaze over your right fingertips.
- 30 second hold
- 3 reps
- 6 minutes
Child’s pose
Child’s pose is a gentle, restorative yoga pose that stretches the hips, thighs, and back while promoting relaxation. Kneel on the ground with your big toes touching and your knees spread wide. Sit back on your heels and fold forward, extending your arms in front of you and resting your forehead on the ground.
- 60 seconds per set
- 3 reps
- 6 minutes
Pigeon pose
Pigeon pose is a deep hip opener that stretches the hip flexors, glutes, and lower back. Begin in downward-facing dog and bring your right knee towards your right wrist, placing your shin on the ground with your right foot close to your left hip. Lower your hips and extend your left leg behind you, keeping your hips square to the front of the mat.
- 3 reps
- 30 second hold on each side
- 6 minutes
Stretches
If there’s one thing on this list that you do, it should be stretching. It’s one of the most important things that you can do to help your mental and physical self in the long-term. This is especially true for those of us working from home since we’re typically so sedentary. Regularly performing stretches can also help to improve posture, enhance circulation, and reduce stress, making it an important component of a balanced fitness regimen.
The stretches below can be easily performed at home and are ideal no matter what your fitness level is. Remember to listen to your body, maintain proper form, and progress gradually to ensure safe and effective stretching sessions. You don’t want to pull something in the middle of the workday, and then have to jump on a Zoom call in pain 🙂
Seated forward bend
The seated forward bend is a simple yet effective stretch that targets the hamstrings and lower back. To perform this stretch, sit on the ground with your legs extended in front of you. Reach for your toes or ankles while keeping your back straight and bending from the hips. Hold this position for 30 seconds, then release.
- 30 second hold
- 3 reps
- 5 minutes
Standing quad stretch
The standing quad stretch targets the quadriceps, the muscles in the front of your thighs. Stand upright and hold onto a wall or chair for balance if needed. Bend one leg and grasp your foot or ankle behind you, bringing your heel towards your glute. Keep your knees close together and maintain an upright posture.
- 30 second hold per leg
- 2 reps
- 6 minutes
Hamstring stretch
The hamstring stretch focuses on the muscles at the back of your thighs. Stand with your feet hip-width apart, then extend one leg straight in front of you and place your heel on a raised surface, like a step or sturdy box. Keeping your back straight, hinge forward at the hips and reach for your toes or ankle. Hold the stretch for 30 seconds per leg, completing 3 repetitions for each leg with a 1-minute rest between repetitions, for a total of 6 minutes.
- 30 second hold per leg
- 3 reps
- 6 minutes
Calf stretch
The calf stretch targets the muscles in the back of your lower legs. Stand facing a wall with your arms extended and your palms resting against the wall. Step one foot back, keeping your heel on the ground and your leg straight. Press your back heel towards the floor and lean into the wall until you feel a stretch in your calf.
- 30 seconds per leg
- 3 reps
- 5 minutes
Shoulder stretch
The shoulder stretch focuses on the muscles in your upper back and shoulders. Stand or sit with your back straight. Bring one arm across your chest, then use your opposite hand to gently pull your elbow towards your chest until you feel a stretch in your shoulder. Hold the stretch for 30 seconds per arm, completing 2 repetitions for each arm with a 1-minute rest between repetitions.
- 2 reps per arm
- 30 second hold per arm
- 5 minutes
Wrapping up
Incorporating a variety of exercises into your work-from-home routine is essential for maintaining overall health and well-being. By including exercises with and without workout equipment, yoga, and stretches, you can create a balanced fitness regimen that promotes strength, flexibility, and endurance during the workday no matter your age. The exercises above are designed to be easily performed at home during the day and cater to various fitness levels.
Consistency is key when it comes to reaping the benefits of exercise. So, take a break from your work, and prioritize self-care by engaging in these exercises to help you stay strong, healthy, and focused while working from home.
Jared has worked remotely for 15 years in various marketing capacities, and has managed hundreds of marketing campaigns along the way. He has held freelance, agency, and in-house positions for companies large and small.
