The Workout for the Home Worker!

The Workout for the Home Worker!

For those of you working from home, it has never been more important to make sure you are getting regular exercise. Because we aren’t getting out as often or have a suitable office set up, many of us are struggling more with back pain, bad posture and fatigue. But fear not, we have 5 simple workout routines to stay healthy from home!

Time to stretch!

Stretching before you work out is important, especially now. Stretching is what is going to help fix your posture and ease your back pain. It’s also going to reduce the chances of aching the next morning! To make the most of your stretching, we recommend using resistance bands, as they will allow you to increase your flexibility and deepen the stretch.

Before you start, it’s a good idea to do some light movement exercises or jog to warm your muscles a little bit.

Upper Back Stretch

Sit on the floor with your legs extended in front of you. Then loop your resistance band around both feet and cross the band, holding on to each side. After this, using your resistance band to create tension, arch your back – you should feel your shoulder blades spread open. Hold this stretch for 15 to 30 seconds.

Chest Stretch

Sit cross-legged on the floor and hold either side of the resistance band. Gently pull your arms out and down as low as you can, adjusting the tension of the band if needed. Then hold for 15-30 seconds.

Kneeling Quad Stretch

Kneel on the floor with one leg bent in front of you and the other bent behind you. Loop the band around the top of your foot and pull gently the band over your shoulder, until you feel a stretch in the front of your thigh. Hold this for 15-30 seconds and repeat on the other side.

Circuit Training

A circuit workout is a great way to get high-intensity exercise, from the comfort of your own home. The best thing about them is that you can adjust them to suit your fitness level, increasing it over time. For the best results, we recommend incorporating some simple equipment into your circuit these being small weights, skipping ropes and an ab-roller, all of which can be found at Fit4Home®.

Complete each circuit and take a rest for a minute or so, before starting the next.

Circuit 1:

  • Skipping for 1 minute
  • 15-20 press-ups
  • (Holding weight in front of you) 15-20 squats


Circuit 2:

  • (Holding a weight in either hand) 15-20 lunges
  • 40 to 60-second plank
  • 15 tricep dips


Circuit 3:

  • 15 ab rolls (holding for 3 seconds when extended)
  • Dumbbell lateral raise, 15 reps
  • 20 jumping jacks

Make your spin class!

Cycling is a great way to stay fit but it’s an exercise that is often hard to make time for. Our Exercise Bikes are the perfect way to incorporate cycling into your workout, all from the comfort of your own home. Just a 15-minute session, at a medium pace, can boost your overall results!

Jog from home!

Is the cold weather putting you off going for a jog? Then take a look at our range of Treadmills! A half-hour run, changing your pace every 5 minutes is a great way to cardiovascular health.

And relax… with some meditation!

Whilst meditation may seem an unconventional activity to add to your workout, it is a great way to make sure that your mind is relaxed and not thinking about work – and it helps with your posture! Because our homes are now our offices, it’s harder to switch off. By taking just 15 minutes to sit and clear your mind, you will start to feel more relaxed and enjoy your time.

Now that we’re working from home, having a regular workout has never been more important. Exercising for just 30 minutes each day can drastically improve your mental health, sleep and boosts your confidence! So, invest in your health, by bringing the gym to you with Fit4Home®.

Shop everything you need from Fit4Home®.

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