17 Best Work-From-Home Exercises to Stay Fit in 2024

If you’re looking for the best work-from-home exercise ideas to help you stay fit while working remotely, you’ve come to the right place. This article will cover the 17 best work-from-home exercises that keep remote workers healthy and fit.

With the number of remote workers growing, many people spend long hours in front of their computers and on conference calls all day and often neglect their physical health. Lack of physical activity can contribute to increased stress levels, decreased energy, and a sedentary lifestyle that can negatively affect your mental health and overall well-being. A sedentary lifestyle could also lead to back pain, neck pain, poor posture, and weight gain and completely derail your fitness goals.

The good news is that there are plenty of ways to stay fit while working from home – you don’t need a gym membership or even a lot of time.

Here are my top 17 best ways a remote worker can incorporate at-home exercises to stay fit in 2024.

1. Squats

Lower Body
Body Weight Squats

Squats help strengthen the legs and core and build muscular endurance. Squats can burn calories and fat to maintain a healthy lifestyle while away from the gym or other facilities.

Squats are simple lower body exercises that can be done in your living room without any additional equipment. They are a great way to flow blood without straining your body.

Squats are a full-body exercise that targets multiple muscle groups, including the legs, glutes, and core, and can help to build strength and increase flexibility. Regularly incorporating squats into your daily routine can boost energy levels, improve posture, and reduce the risk of long-term health issues associated with prolonged sitting.

Start by standing with your feet shoulder-width apart, then bend your knees like you’re about to sit down in a chair, and then stand up again. Do 10-15 reps of this exercise every hour or two throughout the day.

Squat Do’s and Don’ts…
  • Do- Start with proper form.
  • Do- Keep your weight in your heels.
  • Do- Lower yourself slowly.
  • Do- Engage your core.
  • Do- Push through your heels to stand up.
  • Don’t – let your knees extend past your toes.
  • Don’t – round your back.
  • Don’t – swing your arms or use momentum to help.

2. Pushups


Pushups target multiple muscle groups, allowing you to build strength, improve posture, and increase flexibility. Pushups can help burn calories and reduce body fat while developing muscular endurance—allowing you to reap the benefits of exercise without leaving your house.

Pushups are another exercise that requires no equipment and can be done anywhere with minimal space. Not only do pushups provide a physical challenge during the day, but they can also help improve posture and strengthen core muscles.

Doing push-ups every few hours can be beneficial as studies have found that taking short activity breaks throughout the day increases energy levels, boosts productivity and decreases fatigue. Push-ups can also help target specific muscle groups to build strength, endurance, and agility, which are vital elements of staying healthy while working remotely. Furthermore, pushups can help mental clarity since they trigger endorphins released during physical activity. This can improve focus and concentration, resulting in better work performance.

Lay face down on the floor and push yourself up using your arms until they’re fully extended. Hold for a few seconds before lowering yourself back down – repeat 10-15 times.

Pushup Do’s and Don’ts…
  • Do- Keep your body straight from head to heels.
  • Do- Control your descent, keeping your body straight and lowering slowly.
  • Do- Keep your core engaged. Tighten your abdominal muscles.
  • Do- Push up with power and exhale as you push up.
  • Do- Repeat the movement by doing multiple sets.
  • Don’t – let your lower back sag.
  • Don’t – let your head drop: keep your neck aligned with your spine.
  • Don’t – arch your back: keep your back straight as you push up.

3. Lunges

body resistance

Lunges are excellent for targeting multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. Lunges can help to improve hip and knee stability and reduce your risk of injury in daily activities and sports.

Lunges are a great way to work out the muscles in your legs without a huge range of motion. Lunges are a lower-body exercise that targets the legs, glutes, and core and can help to build strength, improve balance, and increase flexibility. Regularly incorporating lunges into your daily routine can boost energy levels, improve posture, and mitigate the effects of prolonged sitting.

To properly perform lunges, take one giant step forward and stand with one foot in front of the other with your feet hip-width apart. Lower yourself until both knees are bent at 90° angles, and hold there for a few seconds before returning to standing. Repeat 10-15 times per leg.

Lunges Do’s and Don’ts…
  • Do- Keep your feet hip-width apart and your back straight.
  • Do- Step forward with one foot.
  • Do- Bend your front knee to lower your body towards the ground.
  • Do- Push through your front heel.
  • Do- multiple repetitions of the lunge, alternating legs each time.
  • Don’t – let your front knee extend past your toes.
  • Don’t – round your back.
  • Don’t – swing your arms or use momentum to help you complete the lunge.

4. Planks

Core Strengthening

Planks are an excellent exercise for targeting the core muscles, including the abdominal muscles, obliques, and lower back muscles. You can strengthen and tone these muscles by performing planks and improving posture, stability, and balance.

Planks are an effective ab exercise that targets all of the muscles in your core area without putting any extra strain on your back or neck. Planks are a full-body exercise that targets the core, chest, and legs and can help to build strength, improve posture, and increase stability. Regularly incorporating planks into your daily routine can boost energy levels, reduce back pain, and reduce the risk of long-term health issues associated with prolonged sitting.

Start by lying face down on the floor, then prop yourself onto your elbows and toes so that you’re making an even plank shape from head to toe; hold this position for 30 seconds before releasing – do three sets of planks each day!

Plank Do’s and Don’ts…
  • Do-Lie facedown on the ground, with your elbows bent and your forearms flat.
  • Do-Push up onto your forearms and toes, keeping your body straight.
  • Do-Tighten your abdominal muscles to help maintain stability during the exercise.
  • Do-Hold the plank position for 30 seconds to a minute.
  • Do- multiple repetitions of the plank, aiming for 2-3 sets.
  • Don’t – let your hips sag.
  • Don’t – let your head drop.
  • Don’t – hold your breath: Breathe steadily and continuously.

5. Wall Sits

Isometric Exercise
Wall Sits

Wall sits activate the quadriceps, hamstrings, glutes, and calf muscles, making it a great full-body exercise. Additionally, wall sits help improve stability and balance, which is vital for overall health and fitness, especially as we age.

Wall sit exercises are an excellent way to build strength in your legs and burn extra calories throughout the day! Not only do they increase muscular strength, but they also help to improve stability and coordination. Additionally, wall sits help to stimulate the release of endorphins which can boost your mood—leaving you feeling energized and productive during the day.

To do a wall sit, stand with your back against a wall and slowly slide down into a sitting position until both knees are bent at 90° angles; hold this position for 30 seconds before releasing – do three sets of wall sits each day.

Wall Sits – Do’s and Don’ts…
  • Do- Stand with your back against a wall, with your feet shoulder-width apart.
  • Do- Slowly lower your body as if you were sitting in an invisible chair.
  • Do- Keep your knees directly above your ankles and your back straight.
  • Do- Hold this position for 10-60 seconds, depending on your fitness level.
  • Do- This is the fifth positive thing that customers are saying
  • Don’t – let your knees extend over your toes as you lower down.
  • Don’t -round your back or hunch forward.
  • Don’t -hold your breath while performing the wall sit.
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6. Plank Leg Raises

FULL BODY Exercise
Plank Leg Raises

Plank leg raises are a highly effective exercise for strengthening the core muscles, including the rectus abdominis, oblique muscles, transverse abdominis, glutes, and lower back muscles.

Plank leg raises are a simple yet effective exercise that can be performed at home, making it an excellent choice for remote workers. Plank leg raises help target multiple muscle groups simultaneously. They improve balance, stability, and posture by targeting the core muscles, including the abs, back, and hips. You can reduce your risk of lower back pain by incorporating plank leg raises into your fitness routine to combat the sedentary nature of remote work.

Start in a plank position and lift one leg straight off the ground. Switch to the other leg after a few seconds. Regularly incorporating leg lifts into your daily routine can boost energy levels, reduce back pain, and reduce the risk of long-term health issues associated with prolonged sitting.

Plank Leg Raise Do’s and Don’ts…
  • Do- Start in a plank position, with your elbows bent at a 90-degree angle.
  • Do- Keep your body in a straight line from head to heels.
  • Do- Lift one leg off the ground, keeping it straight and engaging your glutes.
  • Do- Hold for a few seconds, and then switch to the other leg.
  • Do- Repeat for 2-3 sets of 10-15 repetitions, gradually increasing the duration.
  • Don’t – let your hips sag or arch during the exercise.
  • Don’t – round your back or let your head drop towards the ground.
  • Don’t – hold your breath while performing the plank leg raises.

7. Crunches

Core Strengthing

Crunches are a classic exercise that targets the rectus abdominis, or the “abs.” Crunches help to strengthen and tone the abdominal muscles, improving stability and posture.

If you want to tone your abs, crunches are the perfect exercise for you! Not only do crunches help to strengthen the abdominal and core muscles, but they also help to improve balance and posture. Additionally, crunches are an effective way of toning your body and burning calories—allowing you to avoid the health risks associated with a sedentary lifestyle.

To perfect crunches, lay flat on the floor with your legs raised towards the ceiling and your hands behind your head; lift your upper body off the ground by 30° and curl downwards towards your stomach. Pause for 5 seconds before standing back up and repeat 15 times.

Crunches Do’s and Don’ts…
  • Do- Lie down with your knees bent and your feet flat on the floor.
  • Do- Place your hands behind your head or across your chest.
  • Do- Contract your abs to lift your shoulder blades off the ground.
  • Do- Hold at the top of the movement, then lower back down.
  • Do- Repeat for 2-3 sets of 10-15 repetitions.
  • Don’t – pull on your neck with your hands.
  • Don’t – arch your back or lift your hips off the ground.
  • Don’t – hold your breath while performing crunches.

8. High Knees

High Knees

High knee exercises primarily activate the muscles in the legs, including the quadriceps, hamstrings, and calves. These exercises can also engage the core and improve balance.

A High knees routine is an excellent high-intensity interval training “HIIT” workout to speed up your heart rate and get your blood flowing. High knees help to improve cardiovascular fitness and strengthen the core, thighs, buttocks, and calves. Additionally, high knees can help to burn calories and reduce body fat.

To do this exercise, stand tall with your feet hip-width apart. Begin running on the spot bringing your knees up to waist height as you step each foot forward. Make sure you keep your torso upright, and arms relaxed at your sides or bent at a 90° angle. Aim for 10 sets of 20 seconds each and take a 10-second break.

High Knees – Do’s and Don’ts…
  • Do- Warm up for at least 5 minutes to prevent injury.
  • Do- Keep your upper body relaxed and focus on driving your knees high.
  • Do- Keep your feet light and quick, landing gently on the balls of your feet.
  • Do- Make sure to breathe continuously throughout the exercise.
  • Do-Gradually increase the speed and height of your knees over time.
  • Don’t lock your knees when you lift them high.
  • Don’t allow your feet to leave the ground too much.
  • Don’t forget to keep your posture aligned and avoid leaning forward or back.

9. Jump Squats

Jump Squats

Jumps Squats are a type of exercise that activate multiple muscle groups, including the quadriceps, hamstrings, glutes, and calf muscles. Jump squats improve your lower body strength and explosive power and increase cardiovascular endurance.

Jump Squats are another HIIT workout that targets multiple muscle groups simultaneously while simultaneously increasing heart rate, maximizing calorie burn faster than regular squats alone. Jump Squats are an excellent way for remote workers to avoid the sedentary lifestyle associated with long hours of sitting at home. Not only do they help increase energy levels and focus, but they also improve circulation and reduce stiffness in joints. Doing squat jumps throughout the day can effectively keep your body active during extended work from home.

Begin by taking a slightly wider stance than shoulder width with your feet pointed forward — bend your thighs & crouch downwards into a squatting position — drive your torso & arms upward, launching your entire body in the air and landing softly in the same starting position.

Jump Squats – Do’s and Don’ts…
  • Warm up for at least 5 minutes to prevent injury.
  • Start with a lower range of motion and gradually increase your strength.
  • Keep your core engaged and your back straight throughout the exercise.
  • Land softly and quietly, absorbing the impact with your legs.
  • Focus on propelling yourself upward by using your glutes and legs.
  • Don’t let your knees collapse inward when you land.
  • Don’t use your lower back to generate power.
  • Don’t forget to engage your core to maintain proper form and stability.

10. On-Demand-Workout Programs

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On-Demand-Workout Program

Streaming online workout programs offer a diverse range of workouts to fit various fitness goals and interests. From high-intensity interval training (HIIT) to yoga and dance-inspired programs, there is something for everyone, regardless of fitness level. Users can switch up their routines and avoid boredom with access to various programs on demand.

Streaming an On-Demand Workout Program is convenient, cost-effective, and can easily fit exercise into your schedule. With various streaming options available in almost every fitness category imaginable, there’s something for everyone and every fitness level.

Whether your goal is to lose weight or build muscle with strength training exercises, you will find an online workout program that suits your needs and helps you reach your goals. You will need the motivation and dedication to stick with a daily routine.

On-Demand-Workouts – Do’s and Don’ts…
  • Do- set a schedule for your workouts and stick to it.
  • Do- choose a program that aligns with your fitness goals and interests.
  • Do- make sure you have a stable internet connection and the necessary equipment.
  • Do- take breaks and hydrate regularly during your workout.
  • Do- create a dedicated space for your workouts to optimize focus.
  • Don’t- neglect proper form and technique.
  • Don’t -overwork yourself; listen to your body and modify if needed.
  • Don’t -forget to stretch and cool down after each workout to prevent injury.

11. Stretching Exercises

Stretching Exercises

Stretching exercises can benefit multiple body parts, including the muscles, joints, and tendons. Regular stretching can improve flexibility and range of motion and reduce the risk of injury.

Stretching exercises are a great way to keep your body flexible. It is also easy to help reduce stress and tension, improve posture, and increase blood flow to your muscles. Stretching can increase flexibility, relieve muscle tightness, and improve posture. Regularly incorporating stretching into your daily routine can also reduce the risk of injury, boost energy levels, and reduce the risk of long-term health issues associated with prolonged sitting.

You can start with simple neck rotations, shoulder rolls, and leg stretches. Hold each stretch for 10-30 seconds and repeat 2-3 times.

Stretching – Do’s and Don’ts…
  • Do a warm-up before stretching.
  • Do hold each stretch for at least 15-30 seconds.
  • Do breathe deeply while stretching.
  • Do stretch both sides of your body evenly.
  • Do stretch regularly: Regular stretching helps to improve flexibility.
  • Don’t stretch to the point of pain.
  • Don’t bounce while stretching. Move smoothly and hold the stretch instead.
  • Don’t neglect proper form.

12. Yoga

Total Mind-body

Yoga is a great way to work out the entire body, including the legs, arms, back, and core muscles. Incorporating yoga into your daily routine when working from home can improve overall health and flexibility, reduce stress, and increase mental clarity.

Yoga is an excellent form of physical activity that can be done in the comfort of your own home. It’s an excellent way to improve flexibility, strength, and balance and reduce stress and anxiety. Yoga is a perfect way for remote workers to stay active without a considerable time commitment. Yoga also helps to reduce stress and develop core strength and stability. Additionally, yoga can help to burn calories and reduce body fat.

There are many yoga poses that you can do, so you can find a style that works for you. Some popular poses for work from home include the downward dog, the warrior pose, and the child’s pose. These exercises can be done with or without a yoga mat.

Yoga Do’s and Don’ts…
  • Do- Warm up before starting any Yoga program.
  • Do- Listen to your body: Yoga should be a comfortable and enjoyable experience.
  • Do- Use props: Yoga props can help you achieve proper alignment and stretches.
  • Do- Focus on your breath.
  • Do- Continue your practice.
  • Don’t -push yourself too hard.
  • Don’t – compare yourself to others.
  • Don’t – skip the cool down.

13. Bodyweight Exercises

strength Training
Body Weight Exercises

Body weight exercises use your body weight as resistance to build strength and tone muscles. These exercises impact the targeted muscles and engage the stabilizing muscles, leading to improved balance and stability.

Bodyweight exercises are a great way to incorporate strength training into your routine and increase overall fitness. These exercises use your body weight as resistance and can be done anywhere, including your home office. Popular bodyweight exercises include pull-ups, calf raises, burpees, and bear crawls.

These exercises can be done for several reps or as part of a circuit for a full-body workout.

Body Weight Exercise Do’s and Don’t’s…
  • Warm up before exercising to prevent injury.
  • Start with easier exercises and progress to more challenging ones.
  • Incorporate a variety of exercises to work different muscle groups.
  • Make sure to perform each exercise with proper form.
  • Stay hydrated before, during, and after exercising.
  • Don’t exercise on hard or uneven surfaces.
  • Don’t jump into intense exercise without a foundation of strength and flexibility.
  • Don’t push yourself too hard, especially if you’re in pain or feeling fatigued.

14. Cardiovascular Exercises

Cardiovascular Exercises

Cardiovascular exercises, such as running, cycling, and swimming, significantly improve heart health by strengthening the heart and blood vessels, increasing blood flow, and reducing the risk of heart disease.

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Cardiovascular exercises are a great way to improve cardiovascular health and increase heart rate. They help to increase blood flow to your muscles, improve endurance, and burn calories.

Cardiovascular exercises are excellent to do when working from home. Prolonged sitting and a sedentary lifestyle can lead to various health issues, but regular cardiovascular exercises can improve cardiovascular health and burn calories. Incorporating cardiovascular exercises into your daily routine can also increase energy levels and reduce stress, making it easier to focus on work tasks.

You can do cardio exercises such as jumping jacks, burpees, mountain climbers, and running in place. You can also try online workout classes or fitness videos if you want a more structured workout.

Cardio Do’s and Don’ts…
  • Do- Warm up before starting the cardio exercise.
  • Do- Choose an activity that you enjoy and will be able to stick to long-term.
  • Do- Vary your workout routine to challenge your body and avoid boredom.
  • Do- Set achievable goals and track your progress.
  • Do- Hydrate before, during, and after your workout.
  • Don’t -push yourself too hard.
  • Don’t -ignore pain or discomfort during your workout.
  • Don’t -rely solely on cardio exercise for weight loss.

15. Desk Exercises

Stretches & Mobility
Desk Exercises

Desk exercises help to improve posture, increase circulation, and reduce the risk of chronic conditions such as back pain, neck pain, and eye strain. They can also boost energy levels, increase focus and productivity, and reduce stress, making them an effective way to stay healthy while working at a desk.

If you’re working at a desk all day, taking breaks and moving around to prevent stiffness and muscle tension is essential. Desk exercises are a great way to stay active and fit while at work. Simple exercises such as stretching, neck rolls, and leg lifts can be easily performed at a desk and improve posture, circulation, and overall well-being.

Some popular desk exercises include seated leg raises, knee lifts, and desk chair twists. Stand at your desk for a portion of your workday to increase movement and stretch your legs.

Desk Exercises – Do’s and Don’ts…
  • Do- Incorporate stretching and light strengthening exercises into your routine.
  • Do- Take regular breaks to move and stretch your legs, back, neck, and arms.
  • Do- Focus on proper posture while sitting and use a supportive chair.
  • Do- Use resistance bands or hand weights to add variety to your routine.
  • Do- Set reminders to stand up and move around every hour or so.
  • Don’t- neglect proper form and technique when doing desk exercises.
  • Don’t- ignore discomfort or pain during the exercises.
  • Don’t-ignore the importance of a balanced exercise routine.

16. Resistance Bands Exercises

Banded Exercises
Resistance Band Exercises

Resistance bands offer a full-body workout that targets various muscle groups and can easily adjust to increase or decrease resistance. Regular use of resistance bands can also help improve flexibility, balance, and stability and reduce the risk of injury during other physical activities.

Resistance bands are an inexpensive and versatile tool that can add resistance to your workout. They come in different levels of resistance and can be used to target specific muscle groups. Resistance band exercises can help improve strength, flexibility, and overall physical health.

Resistance bands are lightweight, portable, and require minimal space, making them an ideal option for people who want to exercise while working from home.

You can use resistance bands for bicep curls, tricep extensions, and lateral raises. These exercises are great for building strength and improving your posture.

Resistance Bands – Do’s and Don’ts…
  • Do – Choose the right resistance band for your fitness level and desired workout.
  • Do – Make sure the band is securely anchored before starting your exercise.
  • Do – Warm up before using the band to reduce the risk of injury.
  • Do – Focus on proper form and technique to get the most out of your workout.
  • Do – Gradually increase resistance as you build strength.
  • Don’t -overstretch the band, as this can cause it to snap or break.
  • Don’t -Use a resistance band that is too heavy for your current fitness level.
  • Don’t -Use a resistance band to replace a balanced workout routine.

17. Take Walk Breaks

Walk Breaks

Walk Breaks help to reduce eye strain and physical discomfort from prolonged sitting, boost circulation, and improve posture. Regular walk breaks can also help to clear your mind, reduce stress, and increase your overall energy levels, making you more productive and focused when you return to work.

Taking breaks and moving throughout the day, even working from home, is essential. Walking outside and getting fresh air or around your house is a great way to exercise and clear your mind.

Regular walking breaks can also improve focus, increase energy levels, and enhance overall well-being, making it easier to be productive and focused while working from home.

Try setting aside specific times during the day when you will take a break and go for a walk. This will help you to be more intentional about taking breaks and make sure you don’t get too absorbed in your work.

Walk Break Do’s and Don’ts …
  • Do -Schedule your walk breaks.
  • Do- Try to get outside for a change of scenery and some fresh air.
  • Do- Focus on moving your body and stretching your legs during your walk breaks.
  • Do- Take deep breaths to improve mindfulness and relaxation.
  • Do- Try to vary your route each time you take a walk break to prevent boredom.
  • Don’t-Abandon your work: Make sure to return to work after your walk break.
  • Don’t- Walk in high-traffic areas.
  • Don’t -Overdo it: Listen to your body and not push yourself too hard.

Wrap Up.

Maintaining a healthy lifestyle requires incorporating exercise into your work-from-home routine. There is something for everyone of all fitness levels, whether you prefer stretching, yoga, bodyweight exercises, cardio, desk exercises, or resistance band exercises. Exercising and moving daily will improve your health and get your work done efficiently and effectively with added work-life balance.

Try some of these this week, and let us know how much better you feel and how much more productive you can be afterward

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