A study by Diaz and colleagues in 2017 made headlines because they find that sitting too long is bad for anyone. So, what are some Exercises To Do At Home?

Living a sedentary lifestyle won’t do you any good. That’s why you should have at least 10 minutes of active time while working from home. 

In this article, know which exercises while working from home can make you more active.

Most of the exercises in this article don’t require any equipment. You may find workouts from YouTube or apps in the App Store or Play Store.

A few reminders before you get started:

  • Don’t forget to warm up before and cool down after a workout to avoid injury
  • Change your workouts every day to keep your muscles guessing
  • Hydrate before, during, and after a workout
  • Ask a professional if you need more assistance in what types of exercises you need to do


Cardio is one of the best exercises while working from home. Doing cardio is beneficial because it gets your heart pumping and blood flowing.

HIIT, short for High-Intensity Interval Training, is a form of cardio where you perform exercises for short bursts at a time with recovery in between.

Doing HIIT does wonder for your metabolism and may help you lose fat. Healthline explains that hours after performing a HIIT workout, your metabolic rate increases. Plus, you can experience weight loss after a few HIIT exercises. 

Tabata is another form of cardio workout that lets you exercise in short bursts too. Its difference with HIIT is you do the exercise for four minutes. Daphne Yang, as interviewed by Shape, further explains that you have eight 20-second exercises plus a 10-second recovery between those.

As for the benefits of doing Tabata, Health says you can have better endurance and perform better on longer workouts and high-intensity workouts.

For beginners and those with joint pain, you can start with low-impact cardio exercises. 

That way, you get an idea of how cardio works despite the level of intensity. As many trainers would say, we all have different starting points, so try not to push yourself too hard at the beginning. Listen to your body. But if you can exert more effort, then, by all means, do so.

Here are some examples of exercises included in a cardio workout:

  • Jumping jacks
  • High knees
  • Mountain climbers

I recommend checking out Fitness Blender for your cardio needs. They have more than 600 workouts available for their subscribers. You can also visit Popsugar Fitness’ YouTube channel for cardio and other types of exercises from different trainers.


You must build up your strength even while working from home. So, you should include strength workouts in your calendar or schedule. 

Most strength workouts may require dumbbells or a med ball. The Nike Training Club app provides weight training, toning, and strengthening exercises.

Tip: if you want to work out with weights, but have none, use bottled water or fill a reusable plastic bottle with water.

If you don’t use or keep plastic bottles or have any equipment, bodyweight workouts are available on YouTube and apps like 8fit and FitOn.


Core workouts don’t focus only on the abs. Mayo Clinic says it also covers the lower back, hips, and pelvis. If you continue doing this type of exercise, you can tone or strengthen your core. That’s why it’s one of the best exercises while working from home.

Example core exercises include:

  • Bridges
  • Planks
  • Leg raises

Reminder: Always tuck in your core whenever doing exercises for this workout. That way, you don’t compromise your lower back if there are exercises done on the mat or the floor.

For core workouts, you can also subscribe to Rebecca Louise Fitness aside from Fitness Blender and Popsugar Fitness.


Kickboxing is perfect if you want to destress while working from home. You get to do some combo moves using jabs, crosses, uppercuts, hooks, and kicks. Sometimes, trainers like to kick it up a notch by integrating cardio to make it more interesting.

You don’t need prior boxing training to enjoy kickboxing. Just ready a fighting stance, and you’ll be all set.

Aside from relieving stress, here are other benefits to accomplishing a kickboxing workout:

  • Better brain health
  • Strength builder
  • All-in-one full-body workout


Mix up your workout sessions with a barre exercise. Barre is a mix of ballet, yoga, and pilates. Like with kickboxing, you don’t need formal training to do barre. This exercise can help you tone your arms and legs by making deliberate movements. You’ll need to tighten your thighs, buttocks, and arms to get the most out of a barre workout.

Sometimes, for barre workouts, you’ll need a resistance band so you can tone your legs. But most of the time, you can do barre exercises by using only body weight.

If you continue doing barre workouts, you’ll get an improved posture and have more flexibility, among other things. You may not become a certified ballet dancer at the end of the workout, but you can flex your new skills and practice them during the week.

To get started on your barre journey, Coach Kel is one of the popular barre instructors on YouTube.


It’s best to practice yoga in between your regular workout sessions. Some trainers call it “active recovery,” which means you’re not doing anything with too much impact or intensity. It just keeps your body active. Yoga can help you get centered and give you a sense of calm. It’s best to accomplish a yoga session in the morning or after work.

It’s one of the best exercises while working from home because yoga helps you protect your spine, lets blood flow better, and keeps you relaxed.

On YouTube, you can subscribe to either Yoga with Adriene or Fightmaster Yoga to clock in some yoga time in between your workouts.


Pilates is another active recovery workout you can do. Even if pilates focuses more on the core, Self says you can work other parts of your body too. Sometimes, you might need to use some equipment for a pilates exercise, but using bodyweight is a common option online. You’ll need a mat for any pilates exercise.

The National Health Service (NHS) lists the benefits of doing pilates:

  • Better posture
  • Better mobility
  • Toned muscles

The go-to pilates trainer online is Cassie Ho from Blogilates.


Get into the rhythm with a dance workout. It’s another way to relieve stress while working from home. One of the great things about working from home (and possibly living alone) is that if you’re dancing, dance like no one’s watching. Just follow the lead of the trainer, and you’re good to go.

Hip Hop Abs and Zumba workouts are two of the most well-known dance-related exercises. If you have a partner or living with other family members, you can have them join in so it can be an enjoyable workout.

Better Health says that if you add dance to your workout routine, you have improved coordination and agility, heart health, and strength.


Circuit training is a series of cardio exercises of some exercises listed here, like cardio and strength. It works like this. One circuit round involves a set of exercises for a specific part of the body or a type of training like resistance or endurance. Then, you get little time to rest and move to another circuit where you focus on another thing.

In some instances, trainers may require you to use training equipment, but thanks to YouTube, there are bodyweight options.

Boot camp is an alternative to circuit training. It takes inspiration from military training. It does follow the same concept with circuit training but focuses more on body weight and calisthenic exercises as Very Well Fit states.

Livestrong says the main benefits of undergoing circuit training are becoming stronger and having more endurance. So, if you think you need to improve on those, you can start with simple low impact exercises then move up by doing circuit training at home.


It’s possibly the simplest exercise you can do even if you have a tiny apartment. You can walk around the apartment for 15 to 30 minutes. Might I suggest you don’t use your electronics and do some simple stretching while walking? That way, you have no distractions. As many trainers would say, your exercise time is YOUR time.

With this exercise, you don’t even have to dress up in your workout clothes. But if you want to get into the spirit of walking while at home, you can find nature trails on YouTube to simulate a path.

Improved blood circulation and reduced risk for chronic illnesses are the primary benefits of walking. That’s why many consider walking as one of the best exercises while working from home.

Final Thoughts

You have different options for exercises while working from home. Make sure that you practice different exercises every day, so you don’t adapt to one type of workout. That way, you can try out the other workouts that may become fun for you while working from home.

So, now, it’s your turn to do the hard work. Get off that chair once in a while, and take care of yourself while working from home. You’ll thank yourself one day when you’re older.