5 Workout Routines to Do When Working From Home

5 Workout Routines to Do When Working From Home


Working from home offers unparalleled comfort and flexibility, but it also brings the challenge of maintaining an active lifestyle. Our sedentary work habits, often compounded by the lack of a commute or the physical activity associated with an office environment, can lead to a decline in physical fitness and overall health. This comprehensive guide introduces five diverse and effective workout routines specifically tailored for remote workers. Whether you have a full home gym or limited space and equipment, these routines are designed to keep you fit, energized, and healthy, seamlessly integrating into your daily work-from-home schedule. From morning stretches to strength training and outdoor activities, there’s something for everyone looking to stay active and productive while working remotely.

Morning Mobility Routine

Why It’s Beneficial: Starting your day with a mobility routine can wake up your body, improve flexibility, and reduce the risk of injury. Routine Overview: Duration: 15 minutes Frequency: Daily
neck rolls

Neck and Shoulder Rolls: Helps release tension.

Cat-Cow Stretch

Cat-Cow Stretch: Enhances spine flexibility.

forward fold stretch

Forward Fold: Stretches the hamstrings and lower back.

hip circles

Hip Circles: Improves hip mobility.


Focus on deep breathing to increase relaxation.
Gradually increase the range of motion as you warm up.

Midday High-Intensity Interval Training (HIIT)

HIIT is perfect for a quick, intense workout that boosts metabolism and can be done in a small space.

Routine Overview: Duration: 20 minutes Frequency: 3-4 times a week
jumping jacks

Jumping Jacks: Full-body warm-up.


Squats: Strengthens legs and glutes.

push up

Push-ups: Builds upper body and core strength.


Burpees: A high-intensity full-body exercise.


Work for 30 seconds, rest for 15 seconds.
Keep the intensity high but listen to your body.

Afternoon Yoga and Stretching

Why It’s Beneficial: Yoga in the afternoon can help reduce stress, increase focus, and offset the stiffness from sitting.

Routine Overview:

Duration: 30 minutes
Frequency: Daily or as needed

sun salutation

Sun Salutations: A series of poses that warm up the body.

warrior pose

Warrior Poses: Improves balance and strength.

child pose

Child’s Pose: A relaxing stretch to end the session.

piegeon pose

Pigeon Pose: Opens up the hip flexors.


Use a yoga mat for comfort.
Focus on maintaining a smooth and steady breath.

Evening Strength Training

Why It’s Beneficial: Evening strength training can help build muscle, improve posture, and promote better sleep.

Routine Overview: Duration: 45 minutes Frequency: 3 times a week
dumbell squat

Dumbbell Squats: Builds lower body strength.

bent over row

Bent-Over Rows: Strengthens the back and biceps.


Plank: Core strengthening exercise.


Lunges: Enhances leg and glute strength


Use weights that are challenging but allow you to maintain proper form.
Rest for 60 seconds between sets.

Weekend Outdoor Activities

Why It’s Beneficial: Outdoor activities can be a fun way to exercise, get fresh air, and break the monotony of indoor workouts.

Routine Overview:

Activities:Walking, jogging, cycling, hiking, or playing a sport.
Duration: 1 hour or more
Frequency: At least one day during the weekend


Choose activities that you enjoy and look forward to.

Stay hydrated and protect yourself from the sun.


Working from home doesn’t mean neglecting your physical well-being. Integrating these five workout routines into your schedule can lead to significant improvements in your health, mood, and productivity. Remember, consistency is key, so find the routines that work best for you and stick with them. Happy working and working out from home!


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.