Easy And Effective Work From Home Workout

Many people who work from home have found immense benefits from not having to commute to the office and back on a daily basis. Not only does it allow for more time to sleep in the morning or to do house chores in between meetings, but it also allocates plenty of free hours that can be dedicated to exercise. 

For those who don’t have the motivation to go to the gym on a daily basis or simply don’t want to, in this article, we’re going to take a look at a well-rounded routine for training at home. We’re going to go over two types of workouts – with and without equipment, and you can change exercises depending on which accessories you have and what kind of intensity you feel ready for. 

Having said that, let’s move on to discuss an easy and effective workout for working professionals. 

Easy and Effective Work-from-Home Workout 

Depending on your fitness level and the kind of equipment you have at home, there are various exercises that you can do to train your whole body and get into better shape. Despite what some influencers will have you believing, training at home isn’t worse than doing the same at the gym and it won’t lead to worse results, if you make sure you’re progressing consistently and challenging your body. 

The following workout has two versions—one without any equipment and one that requires resistance bands, a kettlebell (or dumbbell), and a jump rope or stationary bike. You can also combine them and switch exercises. For example, if you want to train with bodyweight only but happen to have a bike and want to use it for cardio, that’s a totally viable option. 

Workout 1 (Bodyweight)

Warm-up (5-10 minutes) 

It’s vital to start your workouts with a warm-up – that can be some light cardio like jumping jacks or mountain climbers or even simply just jogging back and forth, anything that gets your heart pumping and your blood going. Try to warm up for about five to ten minutes, depending on how cold it is – the colder the climate, the longer your warm-up should be. 

Bodyweight Exercises (20-30 minutes) 

Our goal with this workout is to train the entire body including the core, so the following exercises will be targeting each of the massive muscle groups. 

• Push-ups: 3 sets of 10 – 15 reps (if you can’t perform a regular push-up, switch to one that has your knees placed on the ground)
• Squats: 3 sets of 20-25 reps (try to squat down slowly and push up quickly to increase difficulty) 
• Supermans: 3 sets of 15-20 reps 
• Plank: 3 sets of 30-60 seconds
• Mountain climbers: 3 sets of 30 – 60 seconds
• Lunges: 3 sets of 15-20 reps per leg (you can do them jumping to increase difficulty) 

Try to perform each exercise with the correct form and to actively engage the muscles while doing so – that way you will feel more benefits from working out. 

Cardio 

Doing some form of light cardio is great for your heart and lungs. You can opt between higher-intensity cardio and lower-intensity sessions.

High Intensity: 

• Burpees: 3 sets of 10 (as quickly as you can) 
• High knees: 3 sets of 30 seconds

Lower intensity: 

• 30 minute walk

Workout 1 (with Equipment)

Warm-up (5-10 minutes) 

Here, it’s good to start with a warm-up of 5-10 minutes, but you can switch it up by just cycling for that time with increasing speed or by jumping rope in intervals. Both of those are good ideas for warming up, if you’re tired of the equipment-free routine. 

Full Body Exercises (20-30 minutes) 

The difference between these exercises and the ones we talked about in the bodyweight program is the difficulty. By using resistance bands and free weights, we want to increase the pressure on the muscles and make the workout harder. 

• Push-ups with resistance bands: 3 sets of 10 – 15 reps (if you can’t perform a regular push-up, switch to one that has your knees placed on the ground)
• Squats with two dumbbells or a kettlebell: 3 sets of 15-20 reps (try to squat down slowly and push up quickly to increase difficulty) 
• Dumbbell or kettlebell row: 3 sets of 8-10 reps per arm 
• Plank: 3 sets of 30-60 seconds
• Mountain climbers: 3 sets of 30 – 60 seconds
• Lunges with dumbbells or kettlebells : 3 sets of 12 – 15 reps per leg

Try to perform each exercise with the correct form and to actively engage the muscles while doing so – that way you will feel more benefits from working out. Also if you feel that the weight is too much, just drop it and switch to performing the same exercises but with a resistance band. 

In Conclusion 

Regardless of how busy you are, you can always find the time to fit a short workout in, and we hope this article inspires you to do just that. Remember that even 10-20 minutes of daily movement can help you feel and look better in the long run, especially if you work a sedentary job. 

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