A Home Workout Plan for Remote Workers Who Sit All Day

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You can stay fit at home with no gym by doing a few bodyweight strength moves two or three times a week and adding brisk walking and short movement breaks to your workday. The CDC recommends adults get 150 minutes of moderate activity weekly plus strength work on at least 2 days. The plan below fits around a remote work schedule.

How much activity do remote workers need?

The CDC's adult activity guidelines set two targets: 150 minutes of moderate-intensity activity a week, and muscle-strengthening activity on at least 2 days a week. You do not need to do it in one block. Splitting it into short sessions across the day works well when your calendar is full of calls.

If you have a medical condition, are pregnant, or have not exercised in a long time, check with your doctor before you start.

Why is home exercise hard when you work from home?

There is no commute, no walk to a meeting room and no lunch trip, so a day can pass with very little movement. The fix is to schedule movement the way you schedule meetings, and to keep the setup so simple that there is no excuse.

Which bodyweight exercises should you start with?

• Squats: feet shoulder-width apart, lower your hips as if sitting back into a chair, then stand. Works legs and glutes.
• Push-ups: hands under the shoulders, lower the chest toward the floor, then press up. Do them on your knees or against a wall or desk if needed.
• Reverse lunges: step back and lower until both knees bend, then return. Many people find stepping back easier on the knees than stepping forward.
• Plank: hold a straight line from head to heels with your core braced. Begin with short holds and build up.
• Glute bridges: lie on your back with knees bent and lift your hips. Good for counteracting long sitting.

How can you add resistance without a gym?

A resistance band is cheap and stores in a drawer. A backpack filled with books makes a weighted squat load, and filled water bottles work for rows and presses. Choose a weight you can control with good form.

What does a simple weekly plan look like?

This is one example, not a prescription. Adjust it to your fitness level.

For strength days, do two or three rounds of each move, with a number of repetitions that feels challenging but leaves you with good form. Warm up first with a few minutes of marching in place and arm circles, and finish with gentle stretching.

What can you do in a five-minute break?

• Stand for the next call and walk while you listen.
• Do ten squats while the kettle boils.
• Roll your shoulders and stretch your chest in a doorway.
• Take a short walk outside after lunch.

Pair these breaks with a sound desk setup; our guide to a portable home office kit covers the basics of a workable workstation.

How do you stay consistent?

1. Put workouts in your calendar as busy time.
2. Keep a mat or band visible, not in a cupboard.
3. Track what you did in a notebook or spreadsheet.
4. Find a colleague or friend to check in with weekly.
5. Rest when something hurts. Mild muscle soreness is common, but sharp or lasting pain is a reason to stop and see a professional.

Can a coworking space help?

Some coworking spaces have showers, a bike room or a quiet corner for stretching, and a shared space can make it easier to take a walking break with others. If you enjoy the social side, our post on finding community through meetups has ideas for meeting people. If you want gear for a small home gym, browse health and fitness gadgets on MaviGadget.

What about food?

Eating regular meals with vegetables, fruit, whole grains and protein supports your energy for work and training. For personal advice on diet or a health condition, speak to a doctor or a registered dietitian.