Among the many lingering effects of the COVID-19 pandemic, remote work is one that is likely here to stay. In fact, surveys show that the number of permanent remote workers is set to double this year, and over two-thirds of corporate leaders say they plan to shift to more remote work after the pandemic ends. As we all adjust to the home office for the foreseeable future, many of us are also adopting lifestyle shifts that can help us get healthier, like pre-work workouts and lunchtime protein shakes.
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One of the great benefits of working from home is more flexibility in when, where and how you get your exercise. But we’re all still limited by a few important factors, such as the break time we get during the day and the equipment we have at our disposal. A good at-home workout regimen must take all of these factors into account. Choose workout routines that are concise but effective and feature affordable home gear, such as a yoga mat, jump rope, and free weights.
It’s also crucial that you pick an exercise routine that is relatively easy to follow. Setting goals is important, but start small and make sure they are attainable. Start off with a 15- to 30-minute exercise session two or three times per week. Whether you’re just starting out or are an elite athlete, make sure to build in active recovery days and pay attention to nutrition for optimal results. On days when you’re not exercising vigorously, take a walk or do some restorative yoga on your lunch break.
Not being in the office means more control over how you eat. With access to a full fridge of fresh veggies, protein powder, and your blender, you can enjoy nutritious snacks throughout the workday. Be sure to work in plenty of plant protein powder to maximize weightlifting gains. Without the allure of constant donuts, fast food, and birthday cake, you can get more serious about eating healthy. If you’ve adopted a keto or low-carb diet, integrating keto diet supplements into your daily routine can help your body adjust to the improvement quicker.
Without further ado, here are a few excellent workouts that tick all the above boxes to help you stay in shape when working from home. Make sure to drink lots of water throughout the day and take at least two 15-minute breaks to stretch or take a walk both on active days and rest days.
1. 20-Minute Full-Body Workout with Pamela Reif — We love this popular YouTube workout because it requires absolutely no equipment and hits every part of the body. The German fitness pro walks us through 20 minutes of strength-building and aerobic exercises, including squat jumps, jumping jacks, plank jacks, mountain climbers, and more to hit the arms, legs, core, and butt. The best part? All you need is your gym clothes and a yoga mat.
2. 15-Minute Free Weight + 15-Minute Jump Rope — If you can start your at-home workout routine with a dumbbell session (after a proper stretch, of course), you’ll be setting yourself up for success for the rest of the day. Investing in a jump rope and mastering a few basic jumping exercises is an excellent way to get in your daily dose of cardio without a huge investment.
3. Yoga for Core and Booty from Yoga with Adriene — If you want to get into yoga but aren’t sure how Yoga with Adriene is a good place to start. This 30-minute practice from Adriene is perfect for the lunch break and helps you strengthen and tone the core and butt. Yoga is an excellent workday workout option because it helps you de-stress after a long, busy day.
4. 30-Minute Dance Cardio with and8 Fitness — Get into a rhythm, build stamina and have fun while you’re at it with a lunch break hip-hop dance that works the whole body. Dance workouts are fun and engaging, making them ideal for those days when you can’t seem to get your mind off the stress of work. Explore the many dance workout channels on YouTube for a genre that suits your style.
5. 15-Minute Free Weight + a 20-Minute Run — Be sure to integrate strength training into your routine each week to give your body the support it needs to thrive at work and play. If it’s nice out or you have access to a treadmill, follow up strength training with a 20-minute jog to help you log your daily cardio. Don’t forget to follow up weight training days with plenty of protein.
6. 20-Minute HIIT Workout with Natacha Océane — Contrary to popular belief, you don’t need any fancy equipment or a special gym for effective high-intensity interval training (HIIT). We love this great home HIIT workout because not only does it require zero equipment, but it’s also designed to make less noise. That’s crucial if you’ve got kids or other remote workers in the house.
7. 20-Minute Beginner-Friendly Chair Workouts — Taking breaks to stand, stretch and walk is essential, but if you have long days of meetings where you don’t have to be engaged, it might be worth your while to master a few chair workouts to strengthen the core. Simple stretches, leg lifts, and crunches can be done easily from your chair. You can even do some easy dumbbell exercises while sitting on long meetings or taking a break while at your desk.
8. 30-Minute Total Body Low-Impact Cardio with Body Project — If you need something low-impact that will be gentle on your joints but will still help you achieve your fitness goals, try this 30-minute fat-burning workout from Body Project. It includes gentle full-body exercises that anyone can do, and it doesn’t require any special equipment.
Permanently working from home is a big change, but you can use it as an opportunity to boost your overall health. Making small changes like stretching at lunchtime or taking digestive supplements during the day will help you feel better so you can focus on your work ahead. Chances are, you’ll feel better than ever and won’t miss the office at all!
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