working out from home

Tips for staying fit whilst working from home

After the events of 2020, more and more people are working from home instead of commuting to an office. A benefit of this is that it allows you to take short, frequent breaks for exercise that keep you fit even while you’re working. This means you don’t have to dedicate much time to exercise after work.


Morning Stretch

Starting each day with a stretch is highly recommended. By stretching your muscles first thing in the morning, you’re preparing your body for a day of movement, so when it comes time for your exercises, you’ll find it doesn’t take as long to warm up. The best thing is that you don’t need any equipment for this exercise; just find a clear area to stretch all your major muscle groups. Make sure to stretch all areas of your body, including your neck, shoulders, arms, and legs.


Pair of weights

A great way to work out while working is by keeping a pair of small weights next to your desk to use during your downtime. If you’re on a long call or waiting for a particularly big file to upload, you can do some quick arm exercises that will keep your body toned. You can even take short 5-10 minute breaks to go through a quick workout with them. We recommend getting light weights to start with – no more than 2-10lbs.


Resistance Bands

Another useful piece of equipment to have while working out from home is a resistance band. These bands are made of stretchy elastic and are used for strength training. They’re easy to use; simply stand in the middle of the band and pull the elastic up in each hand. You’ll feel the resistance as you start to pull them up, giving you a quick and easy arm exercise. The bands are really easy to store and can be used for various exercises.

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Standing Desk

Studies show that standing is much better for your overall health than sitting, as sustained periods of sitting are linked with obesity, diabetes, cardiovascular diseases, and much more. Standing also contributes to a more active lifestyle, as you’re already on your feet for most of the day. You can easily purchase a standing desk from Amazon and get one up and running in your home office. However, if you’re making the change from 8 hours of sitting a day to 8 hours of standing, it’s advised that you ease into it to avoid back, leg, and foot pain.


Desk Bike Pedal

If the idea of burning calories while working sounds good, but you don’t want to be on your feet all day, a great alternative is the desk bike pedal. Placed in the footwell under your desk, you can sit and pedal all day while your mind focuses on your work. Even better, you can take breaks whenever you want by removing your feet from your stirrups and returning to it once you’re ready to start pedalling again.


Pull-up bar

Having a pull-up bar in your home is just like having a piece of gym equipment in your house. Doorway bars are easy to install and will often just hook onto the top of the door frame, allowing you to move it from one door to the next quickly. Obviously, you can’t do this while working, but taking a short break to do a few pull-ups or doing a couple every time you go to the bathroom will significantly increase your muscle strength in the long term.

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Online Pilates Class

Pilates is quickly becoming one of the most popular forms of exercise, along with yoga, and is excellent for working out at home. It is a series of slow movements that promote muscle control, core strength, and stability, but it’s much harder than it sounds! You can watch and follow workout videos online or join live online classes from the comfort of your own home. Many forms of media are moving to this live model; as well as online courses, there are live gaming streams and live casino games at Platin live casino where you get a fully immersive experience.



Along with pilates, yoga is a great way to work out at home, as all you need to get started is a yoga mat. Find a clear space somewhere in your home, roll out the mat, and you can begin. There are thousands of videos and walkthroughs online that you can follow, or you can sign up for one of the many online classes to get expert guidance on your poses. If you can, it’s a good idea to leave your mat out, as you may get inspired to work in a couple of positions throughout the day.


High-intensity workout

High-Intensity Interval Training, or HIIT, has become a popular way to work out due to the speed at which these workouts can be completed. As the name implies, these workouts are high in intensity, so be prepared to sweat! You also don’t need much equipment to do them, as most exercises just use your body. You can follow many videos on YouTube, with most workouts between 15 and 30 minutes. Doing one of these workouts is a great way to start the day, and you’ll find your energy levels increase throughout the day if you do.

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Short walk on lunch break

Finally, one of the best methods to stay fit whilst working from home is to take regular walks on your lunch break. Taking a 40-60 minute walk gives your body plenty of fresh air, which can be hard to come by when working from home, and it helps keep your joints and muscles moving. If you’re looking to increase your fitness, why not increase your distance each day you go out and see how far you can get? It’s also a great way to increase your daily step count.



Staying fit while working from home can be challenging, especially if you’ve got a busy work schedule. However, plenty of exercises can fit into your day to help you stay in shape without taking too much time.

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