Exercise Routines Suitable For Home-Based Workers

Staying Fit at Home: Exercise Plans for Remote Workers

Working from home has its perks, but staying active isn’t one of them. Research shows a sedentary lifestyle can lead to health problems down the line. This article lays out simple exercise routines that fit into your home-based work life, keeping you moving without needing a gym.

Get ready to feel energized!

Key Takeaways

Incorporate simple exercises like planks, leg lifts, and running in place into your daily routine to build core strength and improve posture without leaving your work area.
Use everyday household items such as water bottles or cans for weights to perform arm curls and shoulder blade pinches right at your desk.
Engage with online yoga classes, couples yoga, or use fitness apps like the 7-minute workout for quick home-based exercise sessions that fit into any schedule.
Turn a regular part of the day into a fun workout by having dance parties, doing trampoline workouts or jumping rope to keep active while enjoying yourself at home.
Integrate movement throughout the day by walking instead of driving, taking stretching breaks regularly, and using standing desks or office furniture creatively for exercise.

At-Desk Exercises for Home-Based Workers

Engaging in at-desk exercises like planks, leg lifts, and running in place can help home-based workers stay active throughout the day, without needing to leave their work area. These simple exercises can be incorporated into your daily routine to promote movement and prevent stiffness from sitting for long periods.

Planks

Planks are a powerful way to build core strength without needing any gym equipment. Home-based workers can easily fit this exercise into their daily routine, strengthening muscles and improving posture right at home.

Get into a push – up position on the floor. Make sure your shoulders stack directly above your wrists.
Lower onto your forearms for a standard plank. Keep them parallel to each other and your body.
Engage your core by tightening your stomach muscles. Picture pulling your belly button toward your spine.
Hold this position without letting hips sag or rise. A straight line should form from head to heels.
Breathe steadily throughout the exercise. Focus on deep breaths in through the nose and out through the mouth.
Aim for 30 seconds initially, gradually increasing the duration as you get stronger. Work up to one minute or longer.
To modify, drop knees onto the mat while maintaining a straight back and engaged core if necessary.
Challenge yourself further by alternating leg lifts during the plank hold.
Incorporate side planks by shifting weight onto one forearm and stacking feet, aiming for balance and side muscle engagement.
Schedule planks between online meetings or work tasks for regular strength training.\

Leg lifts

Following your plank routine, leg lifts offer a great way to strengthen your core and lower body without needing much space. This exercise targets your abs and thighs, making it perfect for home-based workers strapped for time. Here’s how to add leg lifts into your daily workout routine:

Begin by lying flat on your back with your legs straight out in front of you. Ensure that you have a comfortable surface, like a yoga mat or carpeted floor.
Place your hands underneath your hips for support. This helps prevent strain on your lower back as you perform the exercise.
Slowly lift both legs off the ground, keeping them as straight as possible without bending at the knees. It’s important to engage your core muscles while doing this.
Raise your legs until they form a 90 – degree angle with the floor, then hold this position for a moment before lowering them back down.
Lower them carefully and avoid letting them touch the floor if you’re looking for an extra challenge; this keeps tension on the abdominal muscles throughout the set.
Repeat these steps for several reps—start with 10 and gradually increase as you build strength.

Stationary curls

After finishing your leg lifts, it’s time to focus on building arm strength with stationary curls. These can be done right at your desk without the need for any heavy equipment.

Grab a pair of water bottles or soup cans for weights.
Sit up straight in your chair, feet flat on the floor.
Hold your makeshift weights at your sides with palms facing forward.
Bend your elbows and curl the weights up towards your shoulders.
Keep your upper arms still; only your forearms should move.
Squeeze those biceps as you lift, then slowly lower back down.
Aim for three sets of ten reps to really feel the burn.
Focus on breathing out as you lift and inhaling as you release.

Shoulder blade pinches

To relieve tension and improve posture, try shoulder blade pinches. These exercises target the upper back and shoulders, promoting flexibility and reducing stiffness. Here’s how to perform shoulder blade pinches:

Sit or stand with your back straight and shoulders relaxed.
Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
Hold the squeeze for 5 – 10 seconds, then release.
Repeat this motion for 10 – 15 repetitions.

Running in place

Get your heart pumping with a simple but effective exercise. Running in place is a great way to elevate your heart rate and boost your energy levels without needing much space or equipment.

Stand with your feet shoulder – width apart.
Lift your knees high as you alternate between feet.
Pump your arms back and forth as if you were running outdoors.
Aim for a consistent pace to maintain an elevated heart rate.
Challenge yourself by adding higher knee lifts and quicker arm movements.
Incorporate intervals of faster running for bursts of intensity.
Consider adding variations such as high knees or butt kicks to mix up the workout.
Keep breathing steadily throughout the exercise to maximize endurance and stamina.

Cheek workouts

Transitioning from running in place to cheek workouts, here are some desk-friendly exercises that can help tone and strengthen your facial muscles.

Cheek workouts help to tone and tighten the muscles in your cheeks for a more defined look.
Start by puffing out your cheeks with air, hold for a few seconds, then release. Repeat this 10 times.
Another exercise involves smiling as wide as possible while using your fingers to apply gentle pressure to your cheeks. Hold for 5 seconds, release, and repeat 10 times.
You can also try making exaggerated “O” shapes with your mouth, holding the position for a few seconds before relaxing. Aim for 10 repetitions of this exercise.
Lastly, try chewing gum or using resistance bands to target the muscles in your jaw and cheeks.

Neck and jowl toning

To tone the neck and jowls, try these exercises:

Tilt your head back and kiss the ceiling, holding for a few seconds to stretch and tone the neck muscles.
Perform chin lifts by lifting your lower lip. This exercise targets the jowl area to help keep it firm.
Move your jaw in a chewing motion without actually chewing anything. This helps in toning the jowl area.
Gently turn your head to one side and hold for a few seconds, then do the same on the other side. This exercise tones the muscles in the neck.
Press your tongue against the roof of your mouth and hold for a count of 10 to strengthen neck muscles.
Next, slowly tilt your head from side to side, keeping tension in your neck muscles but not straining them.
Lastly, gently massage your neck with upward strokes using essential oils or moisturizers to promote blood flow and firmness.

Forehead exercises

Lift your eyebrows as high as possible and hold for a few seconds before relaxing.
Scrunch your forehead by bringing your eyebrows together and hold for a few seconds before releasing.
Gently place your fingers on your forehead and apply resistance as you try to raise your eyebrows, holding for a few seconds each time.
Directly move your eyebrows up and down without moving any other part of the face.
Draw circles with your eyebrows, moving them in one direction and then the other.

Now that we have explored exercises to strengthen the muscles in our forehead, let’s delve into tips for incorporating movement into our daily routines at home.

Lip exercises

Strengthening the muscles around your mouth and lips can help improve facial muscle tone and reduce signs of aging. Try incorporating the following lip exercises into your daily routine:

Pucker up: Sit upright and pucker your lips as if you were going to kiss someone. Hold the position for 5-10 seconds, then relax.
Smile stretch: Open your mouth into a wide smile, hold for a few seconds, then relax. Repeat this movement several times.
Tongue stretch: Stick out your tongue as far as possible, hold for a few seconds, then retract it back into your mouth.
Kiss the sky: Tilt your head back and pucker your lips upward as if you’re trying to kiss the ceiling. Hold for a few seconds, then relax.
Resistance exercise: Place your index finger on your chin and try to lift it while keeping your finger in place to create resistance.
Cheek puff: Inhale deeply and puff air into both cheeks. Hold for a few seconds before releasing the air.
Lip buzzing: Close your lips together and produce a “B” or “M” sound by vibrating them together.

Exercise Ideas for Small Spaces

Explore fun and creative ways to stay active in the comfort of your own home, no matter how small your space may be. From online yoga classes to dance parties and even trampoline workouts, there are plenty of options for getting in a good sweat session without leaving your living room.

Online yoga classes

Online yoga classes offer the flexibility to fit your schedule. You can choose from a variety of class lengths and styles, making it easy to find something that suits your needs.

Vinyasa Flow: Focuses on linking breath with movement, promoting flexibility and strength.
Hatha Yoga: Emphasizes holding poses for a longer duration, promoting balance and relaxation.
Power Yoga: Incorporates dynamic movements and strength-building poses for a more intense workout.
Yin Yoga: Involves holding passive poses for an extended time to target deep connective tissues.

Couples yoga

Couples yoga fosters connection while enhancing physical well-being. It can be a fun and rewarding way to stay active with your partner.

Deepen your bond as you engage in partner stretches, such as the double standing forward bend, where both partners stand facing each other and fold forward, reaching for each other’s elbows or forearms.
Try synchronized movements like mirror pose, with one partner acting as the leader while the other mirrors their postures and movements, promoting balance and harmony.
Build trust and communication through supportive poses like the double tree pose, where partners lean against each other for stability while balancing on one leg.
Enhance flexibility and strength with poses that require mutual support, such as the double boat pose, where partners sit facing each other and hold hands while lifting their legs to form a “V” shape.
Conclude your session with relaxation exercises, like back-to-back breathing or seated meditation, to center yourselves and enjoy a peaceful moment together.

Dance parties

Dance parties are a fun and energizing way to get your body moving throughout the day. Turn on your favorite upbeat music and let loose with these dance party ideas:

Freestyle dance in your living room to your favorite tunes, incorporating jumps, spins, and arm movements.
Organize a virtual dance party with friends or coworkers to keep each other accountable and motivated.
Create themed dance parties, like ’80s aerobics or Latin – inspired dance nights, to add variety and excitement to your workouts.
Try different dance styles, such as salsa, hip hop, or belly dancing, to keep things interesting while targeting different muscle groups.
Incorporate props like scarves or glow sticks for added fun and creativity during your dance sessions.

7-minute workout app

The 7-minute workout app offers quick, high-intensity workouts for busy home-based workers. Incorporate these short exercises into your day with the following activities:

Jumping jacks: Boost your heart rate and work on your lower body strength with this classic exercise.
Wall sit: Strengthen your lower body and core by holding a seated position against a wall for 45 seconds.
Push-ups: Build upper body strength and define your arms and chest with this effective exercise.
Abdominal crunches: Work on toning your abs and strengthening your core muscles with this classic move.
Step-up onto chair: Improve lower body strength and get your heart pumping with step-ups using a sturdy chair or platform.
Squats: Tone and strengthen your legs, glutes, and core with this simple yet effective exercise.
Tricep dips on chair: Sculpt and tone the back of your arms while building upper body strength using just a chair.

At-home spin bike

Invest in an at-home spin bike for a convenient and effective cardio workout.

Enjoy the convenience of cycling at any time that suits your schedule.
Utilize virtual spin classes to keep your workouts engaging and challenging.
Set achievable goals to track your progress and stay motivated.
Incorporate interval training to maximize the effectiveness of your workouts without leaving home.
Take advantage of online resources and apps for guided spin sessions tailored to your fitness level.

Video workouts with kids

Engage in video workouts with kids to promote family fitness and fun. Bond with your children while getting active!

Choose age – appropriate workout videos that cater to both kids and adults, incorporating elements of playfulness and interaction.
Encourage friendly competition or collaborative challenges within the workout routine, such as racing each other during sprints or seeing who can hold a yoga pose the longest.
Utilize dance – based videos for lively and enjoyable sessions, allowing everyone to let loose and express themselves through movement.
Incorporate games or fitness activities into the video workouts, such as “Simon Says” exercises or creating an obstacle course using household items.
Turn it into a learning opportunity by selecting educational workout videos that teach basic exercise techniques or introduce new sports and activities.
Celebrate achievements and progress together as a family, fostering a positive and encouraging atmosphere during the workout sessions.
Rotate between different types of video workouts to keep things exciting and explore diverse forms of physical activity as a family unit.
Use the time spent on video workouts as an opportunity to bond, communicate, and share quality moments while prioritizing health and wellness collectively.

Trampoline workouts

Bounce your way to fitness with trampoline workouts!

Jumping on a trampoline can be a fun and effective way to get your heart pumping and improve your cardiovascular health.
Trampoline workouts also engage various muscle groups, especially the legs, core, and arms, helping to strengthen and tone your body.
Incorporating simple moves like jumping jacks, high knees, or twists while on the trampoline can intensify the workout and boost calorie burn.
Rebounding on a trampoline is a low – impact exercise, making it gentle on the joints while still providing an excellent cardio workout.
Additionally, trampoline exercises can enhance balance and coordination skills due to the need for stability while bouncing.
As with any exercise routine, maintaining proper form and technique is crucial for getting the most out of your trampoline workout.
For added variety, consider following online trampoline workout videos that offer diverse routines to keep you motivated and engaged.
Whether used as a standalone workout or incorporated into your existing routine, trampoline exercises are a fantastic way to stay active at home.

Jump rope exercises

Jump rope exercises are an effective way to get your heart pumping and work multiple muscle groups at home. These exercises are also great for improving coordination and balance. Here are some jump rope exercises to include in your home workout routine:

Basic jump: Start by jumping over the rope with both feet together, landing softly on the balls of your feet.
Single leg jump: Alternate jumping on one foot while lifting the other slightly off the ground, then switch to the other foot.
High knee jump: Jump while bringing your knees up high towards your chest with each jump.
Side-to-side jump: Jump from side to side over the rope, landing gently and maintaining good posture.
Double unders: Swing the rope twice under your feet for every jump, requiring more coordination and speed.
Boxer step: Alternate hopping from one foot to the other as if you’re tapping out a beat with your feet.
Cross jumps: Cross your arms in front of you as you jump over the rope, alternating which arm crosses on each jump.
Jogging jumps: Perform small jogging movements while jumping over the rope, simulating a running motion.

Ways to Incorporate Movement Into Your Day

– Walk instead of driving or commuting

– Take breaks for walking and stretching

– Schedule midday HIIT or Tabata workouts

– Use office equipment for push ups

– Stand during video/phone calls

Walk instead of driving or commuting

Opt for walking over driving or commuting whenever possible.

Take a brisk walk around your neighborhood during your lunch break.
Use the stairs instead of the elevator in your building.
Walk to nearby stores for errands instead of driving.
Organize walking meetings with colleagues instead of sitting in a conference room.
Set a reminder to take short walks throughout the day – even a 10-minute stroll can be beneficial.
Use a fitness app to track your steps and set daily walking goals.
Consider investing in a standing desk to encourage more movement throughout the day.

Take breaks for walking and stretching

To break up long periods of sitting, it’s important for home-based workers to take breaks for walking and stretching. This not only helps in maintaining physical health but also boosts mental well-being and productivity. Here are some ways to incorporate movement into your workday:

Schedule short walks around the house or in the backyard during breaks to get your blood flowing and reduce stiffness.
Perform simple stretches at your desk to relieve muscle tension, such as shoulder rolls, overhead stretches, and seated forward bends.
Set a timer to remind you to stand up, stretch, or walk around every hour. A quick break can re – energize you for the next task.
Use a standing desk or adjustable workstation that allows you to alternate between sitting and standing while working.
Incorporate short bursts of physical activity like jumping jacks, squats, or lunges during brief breaks to keep your body active throughout the day.
Join virtual walking meetings whenever possible, using headphones with a microphone so you can move around while participating in discussions.
Explore different stretching routines or yoga poses designed specifically for office workers to combat the effects of prolonged sitting on the body.
Create a dedicated space for quick stretching sessions near your work area with a yoga mat or comfortable floor space so you can easily take short relaxation breaks.

Schedule midday HIIT or Tabata workouts

Staying active during the middle of the day is crucial for maintaining energy levels and focus. Try incorporating High-Intensity Interval Training (HIIT) or Tabata workouts into your schedule. These intense, short bursts of exercise can be completed in as little as 10-20 minutes, making them ideal for a midday pick-me-up.

Set aside 15 – 20 minutes for a quick HIIT or Tabata session to boost your heart rate and metabolism.
Choose exercises such as jumping jacks, burpees, mountain climbers, and high knees to maximize the intensity of your workout.
Utilize bodyweight movements or incorporate simple fitness equipment like resistance bands to add variety and challenge to your routine.
Take advantage of online HIIT or Tabata workout videos that guide you through structured, timed intervals of work and rest.
Focus on full – body movements that engage multiple muscle groups simultaneously for an efficient and effective workout experience.
Remember to warm up before diving into the high – intensity portion of your session and cool down properly afterward to aid in recovery.

Use office equipment for push ups

Incorporate push-ups into your routine using office equipment. You can utilize sturdy desks, stable chairs, or even the edge of a filled file cabinet to enhance your upper body strength and stability.

Desk Push-Ups: Place your hands on the edge of your desk shoulder-width apart, walk your feet back until your body is in a straight line, then lower yourself until your chest almost touches the desk. Push back up to complete one rep.
Chair Push-Ups: Stand facing a sturdy chair with your hands on the seat, walk your feet back, and lower yourself until your chest almost touches the seat. Push back up to complete one repetition.
File Cabinet Push-Ups: Stand facing a filled file cabinet with both hands placed firmly on its edge at shoulder-width apart, walk your feet back and perform push-ups in a similar fashion as the desk variation.
Printer Paper Ream Push-Ups: Stack printer paper reams to create an elevated platform for performing inclined push-ups.
Wall Push-Ups: If no suitable equipment is available, perform standing wall push-ups by placing palms against a wall at shoulder level and pushing backward and forward.

Stand during video/phone calls

Stand during video/phone calls to incorporate movement into your day and avoid prolonged sitting. This simple adjustment can help you stay active and boost productivity.

Use a standing desk or elevate your laptop on a stack of books.
Incorporate short walks or gentle stretches while on calls.
Pace around the room while brainstorming or discussing ideas.
Utilize a hands – free headset for more freedom to move.
Consider taking walking meetings outdoors for added activity.

Tips for Maintaining a Healthy Work-from-Home Lifestyle

Set movement alerts throughout the day to remind yourself to stay active, encourage virtual fitness classes with colleagues, make use of home exercise equipment for quick workouts, practice healthy eating habits, and prioritize mental health by taking regular breaks and managing stress.

Set movement alerts

Receive reminders to move throughout the day by setting movement alerts on your phone or smartwatch. Doing so helps you stay active and break up long periods of sitting, reducing the risk of health issues associated with a sedentary lifestyle.

Use keywords such as “home workout”, “active lifestyle”, and “daily exercise routine” to ensure that your alerts prompt you to engage in physical activity, keeping your body energized and maintaining overall well-being.

By incorporating these movement alerts into your daily routine, you can easily make time for short bursts of physical activity, whether it’s stretching, walking around the house, or engaging in quick desk exercises.

Encourage virtual fitness classes

Encourage staying active by participating in virtual fitness classes. These classes offer an excellent opportunity to engage in structured workouts led by professional instructors from the comfort of your own home.

Virtual fitness classes provide a wide range of options such as yoga, HIIT, strength training, and cardio exercises, allowing you to find the perfect fit for your fitness goals and preferences.

By joining virtual fitness classes, you can enjoy the support of a community while benefiting from expert guidance. Additionally, these classes enable you to maintain motivation and stay accountable in your home workout routine.

Make use of home exercise equipment

Incorporate home exercise equipment into your daily routine for a convenient workout. Utilize cardio machines, such as a treadmill or stationary bike, for effective aerobic exercises at home.

Target specific muscle groups with strength training equipment like dumbbells or resistance bands to build and tone muscle. Engage in bodyweight exercises using a yoga mat or stability ball for versatile workouts without the need for bulky gym equipment.

Incorporating these home exercise tools will help you maintain an active lifestyle and reach your fitness goals within the comfort of your own space.

Integrate essential home exercise equipment into your fitness regimen to create a personalized workout environment. Use keywords such as “at-home fitness,” “daily exercise routine,” and “home-based workout plan” when searching for suitable gear online.

Practice healthy eating habits

To complement your active home exercise routine, it’s essential to practice healthy eating habits for overall well-being. Incorporating whole foods such as fruits, vegetables, lean proteins, and whole grains into your diet can provide the necessary nutrients to support an active lifestyle.

Planning and preparing balanced meals ahead of time can help you stay on track with your nutrition goals while working from home. Additionally, staying hydrated by drinking plenty of water throughout the day is crucial for maintaining energy levels and supporting muscle recovery after workouts.

Choosing nutrient-dense snacks like nuts, yogurt, or fruit can help sustain energy levels between meals. Avoiding sugary drinks and excessive snacking on processed foods can contribute to better health outcomes in the long run.

Take care of mental health.

Maintaining an active lifestyle not only benefits physical health but also plays a crucial role in supporting mental well-being. Engaging in regular physical activity can help reduce stress, anxiety, and depression among home-based workers.

Incorporating exercises like yoga, meditation, or simply taking short breaks for stretching throughout the day can significantly contribute to a positive mindset. Additionally, participating in virtual fitness classes or setting movement alerts to break up sedentary periods can provide a refreshing change of pace and boost overall mood.

In addition to physical activities, establishing a daily routine that includes time for relaxation and self-care is essential for maintaining mental wellness while working from home.

Conclusion

Incorporate at-desk exercises and small space workouts into your routine to stay active while working from home. Use movement as an opportunity to break up your day and add variety to your work-from-home lifestyle.

By integrating daily exercise, you can maintain a healthy balance between work and physical activity.