Work from Home Workouts | Youfit Youniverse


Working from home? There are plenty of exercises you can get in throughout the day to stay on track with your health and fitness goals. Whether it’s pausing for quick workout breaks or doing some exercising during data entry, a little desk fitness can go a long way. 

Ready to get your work from home workouts on? While working out from home between Zoom meetings isn’t the same as seeing a personal trainer, it’s a great way to stay active throughout the day. Here are our favorite desk workout activities and tips for working out during your workday. 

What to Know About Work from Home Workouts

If you’re working at a desk, it’s important to get up regularly and walk around. If you’re living that WFH life, you may not be getting out of your desk as much. This is why it’s important to take short workout breaks or to work desk fitness into your workday. To be exact, it’s recommended that for every half hour during your workday, you should sit for 20 minutes, stand for 8, and walk around for 2 [1]. 

Keeping moving throughout your workday can help keep things flowing and improve your health. Additionally, the movement can help improve your energy and make the day less monotonous. When working from home, this may mean taking your laptop over to a taller table at some point in the day if you don’t have a standing desk at home. It may also mean pausing your day for a quick walk or even jumping jacks. Remember to have a little movement at least every hour of your workday, whether you’re working at home or back in the office. 

Easy Work from Home Workouts

While stopping in the middle of the office to do some lunges may feel silly, doing so when you’re working from home is much easier. After all, the only people seeing you do your desk workouts when you’re working from home are your family. So, take some of the exercises from our 30-day workout calendar and break up your day with great exercises. 

Every hour, take a quick workout break to walk around the house or do some lunges. Sprinkle in some of the following exercises into your workout breaks throughout the day:

  • Push-Ups
  • Squats 
  • Glute Bridges 
  • Planks 

If you have weights or items you can use as DIY weights in your home, you can add some extra WFH fitness exercises into your routine:

  • Farmer’s Walk
  • Sumo Deadlift 
  • Dumbbell Lunges
  • Step-Ups
  • Medicine Ball Russian Twist

There are also certain exercises you can do right from your desk, including:

  • Arm Circles
  • Seated Toe Taps
  • Calf Raises 
  • Bicep Curls
  • Leg Kicks
  • Tricep Dips
  • Neck Rolls
  • Shoulder Rotations 
  • Seated Bicycle Crunches

Staying Healthy When Working from Home

While working from home may shake up your routines, there are ways to stay healthy while working from home. Be sure to workout during the day and avoid sitting for long stretches without moving around. If you’re ready to hit the gym after a long day of Zoom meetings, be sure to stop by for a great Youfit workout! You can sign up for a gym membership online today!



1- CNN – How to Move More

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