Working from home has opened up a whole new world of fitness for modern professionals. Many of us who would never have found ourselves at the gym now have the opportunity to break a sweat and catch a shower any time during the work day – which is great for keeping your blood pumping and your mind alert through that 2:30 feeling. Further, working out at home is one of the smartest things anyone can learn to do. You don’t always have the time or spare cash for a gym membership, and the freedom to work out in your spare moments will keep you more fit than any weekly machine routine. Home workouts for remote workers are easy to start and will also help you build things like self-discipline and your collection of pumped-up music.

What are the best ways to work out at home? It depends on your tastes and your goals. Most home workouts focus on maintaining your daily activity, improving cardio health, and building targeted muscle groups. As part of our effort to promote workplace wellness and reduce stress in hybrid teams, let’s dive into five of the best home workouts for remote workers.

Yoga and Stretching as Home Workouts for Remote Workers

A great place to start for any workout is a good stretch. Yoga and sport-designed stretching routines can help you limber up, improve blood flow, and reduce the risk of injury while working out at home. Without in-home machines and on-staff personal trainers, stretching is a must-have for at-home athletes and casual cardio.

If you are looking for low-impact exercises, focus on your yoga positions, using online lessons to advance from beginner to intermediate yoga in a few at-home sessions.

Rock Out in Your Socks

Just dancing around is enough to work up a sweat and achieve your daily cardio. If you like to rock out, put on your best dancing socks and take the house by storm. Crank up the volume. Jump, spin, and bust a move or two. Roll over the couch, half-climb the coffee table, and let your rock out spill onto the lanai. If you’re exhausted at the end of a few songs, you’re doing it right.

You can also choose to tackle more formal exercise routines or simple moves like jumping jacks and jump ropes for a music-powered cardio session.

HIIT Routines Are Easy and Exhausting

HIIT is the best way to exercise at home. It is done by mixing three to ten 30-second exercises followed by timed rest periods. HIIT stands for High-Intensity Interval Training. This means you’ll be getting your heart rate up, and then letting it drop down again a few times over.

HIIT works out a variety of muscles while also building your cardio endurance. Choose a mix of 30-second exercises that focus on your legs, arms, and core respectively and in a rotation. Use a HIIT timer for easy intervals and to let you know it’s safe to stop after 10 to 90 minutes.

Weights and Resistance Bands

At-home workout equipment is usually limited to free weights and resistance bands. Fortunately, you can do a lot with these. Those who want to build specific muscle groups can use weights like curls and skull crushers to build arm and chest muscles. If you’re looking for full-body muscular tone, combine small weights with aerobic exercise.

Resistance bands train a different set of muscles, those that pull instead of push. Both men and women can benefit from a more complete workout with the help of a set of resistance bands at home.

Isometric Cleaning Exercises

Let’s not forget working out while you clean the house. Everyone has to clean house in order to live well, but that time doesn’t have to be lost. Do isometric exercises like isolating and flexing specific muscles while you do chores. Roll and flex your stomach while you do the dishes. Do calf lifts while you fold the laundry. Use your mop bucket for farmer lifts and run Swiffer relays up and down the halls. The faster you clean plus isometric muscle movements, the more calories you’ll burn, and the faster you can build whole-body tone.

Find More Home Workouts for Remote Workers

What are the best workouts for working at home? It depends on your schedule, equipment, and personal goals. From aerobics and jazzercise in the living room to isometric chores, you can stay fit and healthy without hitting the gym. Enhance your remote workflow, lower your stress, and improve your physical health by embracing the possibilities of short and long home workouts during the remote workday. Contact us to learn more adaptive techniques to embrace remote and hybrid work.