16 Ways To Get Enough Exercise When Working From Home

Updated: December 31, 2022
by Ray Alexander

A work-from-home job can lead to a sedentary lifestyle. With no commute and fewer chances to get out of the house, we often don’t end up getting enough exercise in our daily lives. Not making time for a lunch break walk or an after-work gym session…just because you’re stuck at home doesn’t mean that you have to stay inactive. 

Taking the first step may be the hardest part. Just spend one minute working out to start with. Then gradually increase the amount of time. Everyone starts small - when I first started to jog, I could barely run around the block. That was 20 years ago, and I’ve been running every day since. 

I hope this article will help you get enough exercise while working from home. Read on to find out how you can stay active and healthy while going about your day job.

16 Ways To Get Enough Exercise When Working From Home

1. Try a Gym For Free

Most gyms offer a free trial period, so join and see if you can keep a regular workout schedule. 

If you can’t take it and miserably manage to cancel the membership before your credit card’s charged, you’re not a total loser. If you forget to cancel, your ghost membership fees will help towards running the cost of the gym. So let’s say, a win-win.

2. Get Dumbbells

Don’t get expensive home workout equipment such as a gym machine or an exercise bike unless you are 1000% sure you’re going to use it in years to come. But you are not, and it’s likely to become a giant ugly piece of junk in your room. 

Get something compact - dumbbells, a yoga mat, or an inflatable exercise ball. See if you can break a sweat at home whenever you have some free time.

3. …Or Get a Treadmill

With that said, the good thing about a treadmill is that you can do something while you’re treading, such as; 

  • Listen to music.
  • If you can set it up in front of a screen, watch a video. 
  • With ambient background music, say a mantra over and over again to motivate yourself.
  • Brainstorm the next work project while treading.

While exercising, you’d rather want to take your mind away from work - it’s up to you. It’s hard to focus on work while exercising, anyway. Otherwise, the time you spend on a treadmill can be motivational or therapeutic.

4. Hire a Personal Trainer

Hire a Personal Trainer

A personal trainer can help you set up a workout routine that fits your schedule and your fitness goals. They can also give you the motivation you need to stay on track. And if you have any questions about how to exercise safely, they can answer them for you.

Ask your friends if they have anyone they can recommend. Or choose someone who is certified by a reputable organization. Remember that you don't have to sign up for long-term training - most trainers offer single sessions or short-term packages as well.

5. Take Frequent Breaks

Take frequent breaks throughout the day. As long as your work routine allows, set up and move around every 30 minutes - 1 hour, even if it's just for a couple of minutes. Go for a walk around the block, do some stretches, or jump on your kid’s mini trampoline if you have one in your garden (don’t break it). 

At the very least, stand up and stretch or take a quick lap around the house every hour. This will help to get your blood flowing and keep you from feeling too stagnant.

Taking frequent breaks will not only help you stay active, but it will also help improve your focus and concentration.

6. Invest in a Standing Desk

Invest in a Standing Desk

Invest in a Standing Desk - Photo: Standsome Worklifestyle

A standing desk is a great investment for anyone who works from home. It allows you to get the benefits of a regular desk, while also getting the opportunity to move around and stay active throughout the day.

If you have a small space, there are compact models that take up less room. For those who want more features, there are desks with adjustable heights and built-in shelving or storage.

Standing for even a few minutes each hour can make a big difference in your energy levels and overall health. Take a break if you feel tired and sit down for a while. Stay hydrated throughout the day by drinking plenty of water.

7. Take a Walk During Lunch


If you work from home, it can be easy to get trapped in your house all day and not get enough exercise. One way to make sure you get some movement in is to take a walk during your lunch break. Getting out in the fresh air and getting your heart rate up for even just a half hour can do wonders for your energy levels and productivity for the rest of the afternoon. Plus, it’s a great way to clear your head and brainstorm new ideas.

8. Take Amino Acid Supplements

Take Amino Acid Supplements

Amino acids are not just to help form proteins - forget about building muscles for now, just take them. Believe me, they’ll keep you energetic. 

If you simply start popping one tablet daily and get some workouts done, you may not feel the difference. But if you think you’ve overworked and feel so exhausted, take a tablet and do the same amount of exercise the next day. You’ll be feeling piss-easy. Actually, when you feel exhausted, one pill will help you recover amazingly quickly.

Never exceed the recommended dose. And especially if you are an older adult, be careful - amino acid supplements can impact your cholesterol levels dramatically, so don’t take them regularly.

9. Jump Rope

Just don’t underestimate the power of jumping rope/skipping rope - try 60 seconds continuously, if you can. It’s an insane cardio workout to boost your heart rate in a short amount of time. You’ll soon get used to it and increase the time. Jumping rope will help you lose calories quickly and tone your legs and arms. 

Obviously, not for you if you have a heart condition. Do not overdo it if this is your first time. Your calves will kill you the next day. Always increase gradually.

10. Doing Household Chores During Working Hours

Vacuuming, mopping, laundry, and even yard work are all excellent ways to get moving and burn some extra calories. Not only will you be getting in some movement, but you’ll also be crossing items off of your to-do list. 

As long as your house chore routine doesn’t distract your work, why not? For example, clean your kitchen window after you finish writing your report. Plan your next work task while you’re cleaning the window. When finished cleaning, come back to your workstation and start your next task, and so on.

So next time you’re doing housework, take it as an opportunity to get some exercise in.

11. Work Out While You Work 

There are plenty of exercises that you can do right at your desk or in your chair – no equipment necessary! Some examples include desk dips, chair squats, or calf raises.

12. Get a Dog

Get a Dog

If you get a furry friend at home, you can take advantage of it and go for a walk around the neighborhood. Not only will your dog appreciate the attention, but you’ll get some fresh air and steps in as well.

…Of course, I’m kidding.

Don’t get a dog just for your exercise’s sake. A dog is a 15-year commitment. You don’t buy a pet like you buy a car or furniture. What I’m saying is, if you have a dog, you’ll have a reason to go out, that’s all. 

Some dogs love walking no matter how the weather’s stormy or snowy - they have to go out every day (not all dogs.) So consider carefully.

13. Taking Part in Group Fitness Classes

If you can’t manage a gym, that may be because you’re on your own. Group fitness classes provide an opportunity to socialize and stay active, while also getting a good workout. Working out at home alone can take extra motivation. But if you see a group fitness class as a chance to meet new people and make friends, that can help alleviate that feeling.

Most group fitness classes last around an hour, which gives you plenty of time to get a good workout in. 

14. Join an Online Fitness Community

Fitness communities can provide a great source of support and motivation. You’ll be able to connect with other people who are working to improve their fitness levels. You can share tips and advice, motivating each other to stay on track.

You'll also have access to a wealth of resources, including workout plans, nutrition advice, and more. By taking advantage of these resources, you can make sure that you're getting the most out of your workout routine.

The good thing about online fitness classes is you can do it in front of your computer screen. Sessions won’t be cancelled due to the weather, and you can prepare yourself in the same room - although you need adequate space for the exercise. 

With all that said, with the support of others in the community, you'll be able to achieve your fitness goals in no time.

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15. Exercising with Friends or Family Members

When it comes to working out, some people prefer to go it alone while others find that teaming up with friends or family members motivates them to stay on track. If you’re in the latter group, there are plenty of ways to get your sweat on with your loved ones - and have a little fun while you’re at it.

One easy way to turn any activity into a workout is by adding in some friendly competition. See who can do the most reps of an exercise, run the farthest distance in a certain amount of time, or hold a plank for the longest duration. Not only will this make working out more enjoyable, but you’ll also be pushing each other to reach new levels of fitness. You’ll also bond with them while doing so.

Spending time with loved ones doesn’t have to be sedentary – go for hikes, bike rides, or play sports together.

16. Start Small

Start Small

Whatever you do in life, even small changes can make a big difference when it comes to getting enough exercise.

If you're not used to exercising regularly, start small by adding 10-15 minutes of activity into your day. You can gradually increase the amount of time you're active each day as your fitness level improves. Remember that every little bit counts.

Incorporating Exercise into Your Daily Routine

When you work from home, it can be easy to let your physical activity fall by the wayside. But incorporating exercise into your daily routine will help maintain your physical and mental health. 

If you can manage to set aside time for a dedicated workout, that’s a great start. It is best to do it first thing in the morning, but if that is not possible, later in the day, carve out time in your schedule for a proper workout. Good luck!

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About the author 

Ray Alexander

Hi! I’m Ray. Over the past 15+ years I have been involved with web designing, programming and online marketing. I work from home and have a passion for exploring new tools, services and programs in order to make money online. I’m here to help you succeed in building a profitable business by sharing my experiences. Any question, don’t hesitate to ask!

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  1. Hi, can you write something about making money for a disabled person, as I understand from your other posts that you are a kind person and you care about disabilities. I wish I could exercise like you suggest but I can’t as I’m also disabled having mobility issues. Thanks.

  2. I’m glad you were joking about the dog. Some irresponsible dog owners cycle with their dog. Look at their faces on a hot day it’s a cruelty.

    1. Yep, I agree. I don’t run with my dog – tried once years ago – dogs need to not only run but need to stop and sniff as they want. Dragging your dog at the same speed continuously really is a cruelty, indeed!

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