EFFECTIVE Work from Home Exercise Ideas [Helped Me LOSE 20 LBS!]

Written by: Dalia Abdalla



Time to read 13 min

Work From Home Exercise Ideas

I work from home, and I know it can be tough to stay healthy while doing remote work. In my new blog post about work from home exercise, I want to share my experiences and tips for exercising at home while you work. I'll talk about easy stretches you can do at your desk and how to create a home workout space. These practical ideas will help you stay active, feel more energetic, and be healthier, all without leaving your home office. Whether you're new to working from home or have been doing it for a while, these simple strategies will help you stay fit and get more done every day.

Exercises That Require No Equipment

1. Leg Lifts

Leg lifts are a great exercise to strengthen your leg muscles, especially your lower abdominal and hip muscles. Here's how to do them:

  1. Get into Position: Start by lying flat on your back on a comfortable surface, like a yoga mat or the floor. Extend your legs straight out and keep your arms by your sides with your palms facing down.

  2. Engage Your Core: Before you begin the leg lifts, engage your core muscles by pulling your navel in toward your spine. This will help protect your lower back during the exercise.

  3. Lift Your Legs: Slowly lift both legs off the ground simultaneously. Keep them as straight as you can, but it's okay to have a slight bend in your knees if necessary. Lift your legs until they are at about a 45-degree angle or as high as you can comfortably go without straining.

  4. Lower Your Legs: Gently lower your legs back down to the starting position, but don't let them touch the ground. Keep a slight hover above the surface to maintain tension in your core and leg muscles.

  5. Repeat: Perform this movement for a set number of repetitions or a specific duration, depending on your fitness level. Start with 10-15 reps for beginners and work your way up as you become more comfortable with the exercise.

  6. Breathe: Remember to breathe throughout the exercise. Exhale as you lift your legs and inhale as you lower them.

  7. Rest: After completing your desired number of repetitions or time, lower your legs all the way to the ground and take a short rest before doing another set if desired.

Leg lifts are an effective exercise for targeting your abdominal muscles and can be incorporated into your fitness routine to help build strength in your legs and core. As with any exercise, it's important to use proper form to avoid strain or injury, so start with a manageable range of motion and gradually increase it as you become more comfortable and stronger.

2. Shoulder Blade Retraction

This exercise is commonly used to improve posture and strengthen the muscles around the shoulder blades. Here's how to perform the shoulder blade pinch exercise:

  1. Initial Position: Stand up straight with your feet shoulder-width apart or sit on a chair with your back straight. Keep your arms by your sides.

  2. Relax Your Shoulders: Begin by relaxing your shoulders and letting your shoulder blades move naturally.

  3. Pinch Your Shoulder Blades Together: Slowly and gently, squeeze your shoulder blades together as if you're trying to pinch something between them. Imagine that you're trying to make your shoulder blades touch each other.

  4. Hold the Pinch: Hold the pinch for a few seconds (usually 2-3 seconds), making sure to maintain good posture throughout. Keep your chest up, and avoid hunching forward.

  5. Release: Relax and return your shoulder blades to their starting position.

  6. Repeat: Perform this exercise for a set number of repetitions, typically 10-15 repetitions to start.

The shoulder blade pinch exercise helps strengthen the muscles between your shoulder blades (the rhomboids and middle trapezius) and promotes good posture by counteracting the rounded shoulders often associated with sitting at a desk or using electronic devices for extended periods. Regularly incorporating this exercise into your routine can contribute to better posture and reduced neck and shoulder tension.

3. Run In Place

This is one of my favorite exercises. Running in place is a simple yet effective aerobic exercise that mimics the motion of running while staying in one spot. It's a great way to get your heart rate up, burn calories, and improve cardiovascular fitness. Here's how to do it:

  1. Get Ready: Stand up straight with your feet hip-width apart. Keep your arms relaxed by your sides.

  2. Start Moving: Begin by lifting your knees alternately, one at a time, towards your chest, as if you are running. At the same time, swing your arms naturally, just like you would when running.

  3. Maintain a Steady Pace: Keep the motion going at a pace that feels comfortable for you. You can start at a slower pace and gradually increase your speed as you become more comfortable.

  4. Stay Light on Your Feet: As you "run," try to land softly on the balls of your feet, and avoid heavy pounding on your heels. This will reduce the impact on your joints.

  5. Keep Good Posture: Maintain an upright posture with your chest up and your core engaged. Don't slouch or lean forward.

  6. Breathe: Remember to breathe steadily as you run in place. Inhale and exhale regularly to ensure you're getting enough oxygen.

  7. Duration: You can incorporate running in place into your workout routine for a specific duration, such as 5-10 minutes, or as part of a warm-up or cardio session.

Running in place is a versatile exercise that can be done indoors or outdoors and doesn't require any special equipment. It's an excellent way to increase your heart rate, improve your cardiovascular endurance, and add variety to your workout routine. You can also make it more challenging by increasing the intensity or incorporating variations like high knees or butt kicks.

4. Are you more into stretches?

Here are some quick stretches that I find helpful as someone who works from home and wants to stay fit. These stretches can help relieve tension and improve flexibility during breaks:

  1. Neck Stretch:

    • Sit up straight and gently tilt your head to one side, bringing your ear toward your shoulder.
    • Hold for 15-20 seconds on each side to stretch the sides of your neck.
  2. Shoulder Rolls:

    • Roll your shoulders backward in a circular motion, and then forward.
    • Repeat for 15-20 seconds in each direction to relieve shoulder tension.
  3. Chest Opener:

    • Clasp your hands behind your back and straighten your arms while gently lifting your chest.
    • Hold for 15-20 seconds to stretch the chest and shoulders.
  4. Seated Forward Fold:

    • Sit with your legs extended and feet flexed.
    • Hinge at your hips and reach toward your toes while keeping your back straight.
    • Hold for 15-20 seconds to stretch your hamstrings and lower back.
  5. Wrist and Forearm Stretch:

    • Extend one arm forward with the palm facing up.
    • Use your opposite hand to gently pull back on your fingers.
    • Hold for 15-20 seconds on each wrist to relieve wrist and forearm tension.
  6. Seated Spinal Twist:

    • Sit cross-legged and twist your upper body to one side, placing one hand behind you for support.
    • Hold for 15-20 seconds on each side to stretch the spine and lower back.
  7. Quad Stretch:

    • Stand up and hold onto a chair or wall for balance.
    • Bend one knee and bring your heel toward your buttocks, holding your ankle with your hand.
    • Hold for 15-20 seconds on each leg to stretch the front of your thighs (quadriceps).
  8. Ankle Circles:

    • Sit or stand with your feet flat on the floor.
    • Lift one foot and rotate your ankle in a circular motion, both clockwise and counterclockwise.
    • Repeat for 15-20 seconds on each ankle to improve ankle mobility.

These quick stretches can be incorporated into short breaks throughout your workday to help you stay flexible and reduce muscle tension. Remember to perform them gently and within your comfortable range of motion to avoid overstretching. Stretching regularly can contribute to better overall well-being, especially when working from home.

Exercises With Equipment

1. Spin Bike

I use the spin bike frequently to stay fit while working from home because it offers practical benefits that make it a great fitness tool. It's convenient because I can hop on and start pedaling whenever I have some free time, making it easy to fit exercise into my daily routine. The adjustable resistance levels allow me to customize my workouts, making them as challenging or as gentle as I need. Additionally, the bike's compact design and quiet operation make it a perfect fit for my home office, so it doesn't disrupt my work. 

  1. Safety: This bike is designed with your safety in mind, with reliable brakes and a sturdy frame to keep you secure while riding.
  2. Comfort: The padded seat and adjustable height ensure a comfortable and enjoyable riding experience.
  3. Versatility: With 7 gears, you can easily tackle different types of terrain, from smooth roads to dirt paths.

2. Ball Chair

I use the ball chair to stay fit while working from home because it offers practical advantages that make it a valuable addition to my home office. This ergonomic chair promotes better posture by engaging my core muscles and encouraging an upright sitting position, which is important for avoiding back pain and discomfort during long work hours. Its stability and balance benefits help me strengthen my core and improve my balance over time. The chair's versatility means I can also use it for quick stretching or exercise breaks throughout the day, helping me maintain productivity and stay active. Its durability and support for my overall well-being make it a worthwhile investment for anyone working from home.


  • Material: Plastic (Thick, durable PVC)
  • Size Options: Available in 55cm, 65cm, or 75cm
  • Weight Supported: can support up to 1000lbs of static weight
  1. Multipurpose Exercise Ball: This versatile ball can enhance workout routines, improve posture and balance when used as an alternative to a desk chair, or serve as a pregnancy birthing ball to relieve discomfort. It's ideal for yoga, Pilates, or stretch/strength training.

  2. Ergonomic Design: The anti-burst exercise ball is designed to help fix posture and strengthen the core, back, and muscles while performing tasks at home, the office, or the gym.

  3. What's Included: The package contains an extra-thick anti-slip yoga ball, a hand pump, a plug puller, and two plugs. You can also select the Ball & Base option to get a professional-grade ball stand, which expands the types of workouts and allows the use of resistance bands.

3. Under Desk Cycle

This compact and portable device allows me to engage in low-impact cardiovascular exercise while I work, helping me burn calories and stay active without disrupting my workflow. Its adjustable resistance levels enable me to tailor my workouts to my preferred intensity, ensuring that I get a good workout without excessive strain. The smooth and quiet operation of the under desk cycle ensures that it doesn't disturb my work environment or distract me. Its convenience and ease of use make it a valuable addition to my home office, helping me maintain my fitness goals and boost my overall productivity.

  1. Smooth & Silent Operation: The DeskCycle utilizes premium magnetic resistance and a proper flywheel for a super smooth pedal motion. This means it operates quietly and smoothly, making it suitable for use in an office or home environment.

  2. Small & Smart Design: This premium desk exercise equipment is designed to help you stay focused, improve productivity, and burn more calories than a standing desk. It's compact and can easily fit under your desk, allowing you to exercise while you work.

  3. Fitness Gift: The DeskCycle makes for a thoughtful gift, especially for seniors or anyone looking for an easy way to incorporate leg exercise into their daily routine. It's an excellent choice to encourage physical activity while sitting.

  4. High Quality: Users have praised the product for its high quality, heft, smooth rotation, and absolute silence during operation. It's built to last and provides a comfortable and effective way to exercise while sitting.

  5. Adjustable Height: The product is available in both standard and adjustable height versions, allowing you to choose the one that best fits your needs and workspace. 

4. Under Desk Elliptical

I use the under desk elliptical while I work from home because it helps me stay active and healthy. One of the things I like about it is that it allows me to exercise my legs while I'm sitting at my desk, which is great for someone like me who spends a lot of time working on the computer. It's also very quiet, so it doesn't disturb my work or anyone else in the house. Another selling point is that it's compact and easy to store, so it doesn't take up much space in my home office. Plus, it has adjustable resistance levels, so I can customize my workout to suit my needs. Overall, it's a practical and effective way to incorporate physical activity into my daily routine without interrupting my work.

  1. Space-Saving Design: The GUGTTR Under Desk Elliptical is designed to fit conveniently under an office desk, measuring 19 inches in diameter and 16 inches in width. It won't take up much space and can be used without hindrance.

  2. Quiet & Discreet Operation: This elliptical machine operates quietly, making it suitable for home or office use. It won't disturb others around you, allowing for a peaceful workout experience.

  3. Adjustable Resistance: The machine offers 12 adjustable speeds, allowing users to customize the intensity of their workout. This versatility makes it suitable for individuals of various fitness levels. 

5. Under Desk Treadmill

One of the key reasons I appreciate this product is that it enables me to walk at a slow pace while I'm working at my desk. This gentle movement keeps my body in motion and prevents me from sitting for long periods, which is important for my well-being. The under desk treadmill is also designed to fit neatly under my desk, so it doesn't take up much space in my home office. It has a quiet motor, so it doesn't disturb my work or others around me. 

  • Weight Capacity: Up to 220 pounds
  • Control Method: Remote control for ease of use
  • Overall Dimension: 50.59 inches in length x 22.44 inches in width x 5.51 inches in height
  • Running Area Size: 15.75 inches in width x 41.34 inches in length
  • Speed Range: Adjustable from 0.5 to 6 miles per hour (MPH) to suit different fitness levels
  1.  2 in 1 Design: This treadmill serves a dual purpose as it can be used as an under desk treadmill, allowing you to work or read while walking at a comfortable pace. It fits easily under a desk, providing a convenient way to stay active.
  2. Quiet and Comfortable: With its powerful but ultra-quiet 2.25HP motor, this treadmill offers a comfortable and noise-free workout experience. You can exercise without disturbing others around you.

  3. Bluetooth Speaker: The treadmill features a built-in Bluetooth speaker that allows you to connect it to your phone. You can listen to music or other audio content wirelessly while you exercise.

Frequently Asked Questions

What exercise can I do while working from home?

You can do a variety of exercises while working from home. Some options include under desk ellipticals or treadmills, chair exercises, stretching routines, yoga, and bodyweight exercises like squats, lunges, and push-ups.

How can I be physically active working from home?

To be physically active while working from home, incorporate short breaks for physical activity throughout your day, use a standing desk or adjustable desk converter, take walking meetings, and schedule dedicated workout sessions before or after work.

How much should I exercise if I work from home?

The recommended amount of exercise for adults is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days. Try to fit these guidelines into your weekly routine.

How can I exercise at my desk?

You can exercise at your desk by doing seated leg lifts, desk push-ups, seated marches, shoulder stretches, and seated twists. These simple exercises can help you stay active without leaving your workspace.

How can people stay fit in 9 to 5 desk job?

Staying fit in a 9 to 5 desk job involves a combination of regular exercise, mindful eating, staying hydrated, taking short breaks for physical activity, and maintaining good posture. Incorporating these habits into your daily routine can help counter the effects of prolonged sitting.

How to workout when you work 9 5?

To work out when you have a 9 to 5 job, consider scheduling your workouts before or after work, incorporating short breaks for stretching or walking during the day, and finding a fitness routine that fits your schedule, such as morning workouts or lunchtime fitness classes.

How do I stay fit on my working remote?

To stay fit while working remotely, establish a workout schedule, use home exercise equipment if available, set reminders to move and stretch, create a dedicated workspace that encourages movement, and prioritize a healthy diet and hydration.

How can I be less sedentary working from home?

To be less sedentary while working from home, stand up regularly, take short walks, use a sit-stand desk if possible, practice good ergonomics, incorporate active breaks, and schedule dedicated workout sessions to counter the sedentary nature of remote work.


Modern Pink Paper Author - Dalia Abdalla

Dalia Abdalla

Owner & Head Designer, Modern Pink Paper

Dalia is the creative force behind Modern Pink Paper. With a keen eye for detail and a love for all things stationery, she embarked on this journey to provide personalized stationery solutions. When she's not crafting beautiful paper creations, Dalia is sharing her insights and inspirations on this blog, ensuring that her readers always have a touch of beauty and creativity in their lives.