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6 Quick At-Home Workouts

7.5 Minute Read

There are all kinds of benefits to working from home, including the ability to squeeze in a quick workout. If you love working from home, you might also love working out at home. Why go to a gym when you can be active on your own terms?

Whether you’re looking for a way to stay fit and healthy during breaks at your desk or have time for a full routine, we have at-home workout ideas. It’s all part of that critically important work-life balance.

1. Set Alarms to Stretch

Back shot of a woman stretching her arms at her desk

Shutterstock; Photo by Daisy Daisy

One of the easiest, quickest at-home workouts is a simple stretch. That said, when you’re interested in the work you are doing, remembering to stand up and stretch is more challenging than it might seem. Setting alarms to get up and stretch builds activity into your routine and workday.

If you have a wearable fitness device, you can likely set it to alert you when you’ve been sitting for too long. If not, set an alarm on your phone or computer and take some screen breaks.


2. Join an Online Class

Woman prepares for online yoga class on her mat and a laptop displaying images of other practicers

Shutterstock; Photo by

If you are working from home, you already know how easy it is to translate in-person activities into a virtual format. An online fitness class does the same thing, bringing instruction to your home. And it can often be more affordable than an in-person class. From yoga to kickboxing to dance, there’s something for everyone.

If you join an online workout class, decide if you want to tune in to prerecorded videos or a live event. Prerecorded videos offer flexibility. A live class can be more interactive and allow for more camaraderie. Also, you’re likely to find a free offering on a platform like YouTube, but a live class typically costs money.


3. Use a Pull-Up Bar

Man prepares to use his pull-up bar at home

Shutterstock; Photo by Grustock

Here’s a simple workout for any time you take a work break. Install a doorway pull-up bar and bring the gym home. Make sure the doorway supports the bar and your weight before using it.


4. Invest in a Standing Desk

A stand-up desk in a home office

Shutterstock; Photo by Andrey_Popov

If you are concerned you are spending too much time sitting at your desk, get a standing desk. This is less of a concentrated workout and more of a lifestyle change, reducing the amount of time you spend sitting. If you want to keep the option of standing or sitting, a simple desk riser can support your computer in an elevated position.

Some individuals even use treadmill or cycling desks, which enable them to work out and work at the same time. These desks are best used with a laptop. Granted, they are a bit more of an investment than a standing desk. But, if you’re really looking for a good workout at home, why not?


5. Exercises to Do Away from Your Desk

Asian woman exercises in her home using weights and a couch as props

Shutterstock; Photo by

Have an exercise mat and enough room to stretch out? Try these bodyweight exercises, easy to do away from your desk. Essentially, any bodyweight exercise you can do in a gym, you can also do at home. Build them into the start or end of your day, or work out during breaks and lunch.

Squats get your heart pumping while building up muscle, and they’re straightforward to do. Stand with your feet hip-width apart, hands outstretched in front of you. Lower your body until your hamstrings touch your calves, then rise back to the starting position.

Why go to a gym when you can be active on your own terms?

Pushups are another classic workout. With hands shoulder-width apart, place your palms down on the floor with your legs stretched behind you. Lower your chest to the ground, bending your elbows, then push back up to the starting position. Alternatively, try a plank, keeping your forearms on the ground and maintaining a straight line with your body for as long as you can.

Burpees are a full-body workout, mixing cardio and strength. Starting off standing with feet shoulder-width apart, quickly lower into a squat with your hands touching the ground. Then, jump your legs back behind you and move into a pushup. Move quickly into a squat, jumping up with arms stretched over your head before repeating.


6. Exercises for Your Desk

Woman uses her desk chair as a prop for desk exercises

Shutterstock; Photo by Andrey_Popov

If you want to work out from your desk, that is another great way to stay fit and active while working from home. Using these and other desk-based workouts, you can complete short exercises throughout your day. Even if you only have a few minutes to spare, it will get your heart pumping and give you energy to cut through any afternoon slump.

Your office chair (or a kitchen chair) is an excellent prop for at-home workouts but watch out for wheels! With a stable chair behind you, put your palms down on the chair with fingers facing away from you. With your heels planted and legs straight in front of you, lower yourself until your upper arms are close to parallel with the ground. Congratulations, you’ve completed a tricep dip!

If you love working from home, you might also love working out at home.

Want to try a plank at your desk? Lean against it with your body in a straight line, elbows and arms against your desk and hands together. Hold the position for as long as you can. Try a side plank on a desk or chair, with just one forearm against the edge of the desk or seat of your chair and the other arm up toward the ceiling.

How about leg day? Try calf raises, using your desk or chair as something to hold for balance. Stand up tall, rising onto your toes and holding the pose before lowering your heels. Repeat and feel the burn.

Ready to upgrade your desk? Get an under-desk elliptical or cycling machine, so you can do cardio while you work.


The options for at-home workouts are practically endless. Between bodyweight workouts and specialized equipment, we’re certain you will find an approach that fits your needs.

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