A work from home workout is a bodyweight routine you can finish in a small space with no equipment. The plan below runs seven exercises, deep squats, push-ups, tricep dips, burpees, plank holds, V-ups, and stair climbing, in about 30 to 40 minutes. The World Health Organization asks adults for 150 to 300 minutes of moderate activity a week, plus muscle-strengthening work on two or more days.
For teams doing this together, Vantage Fit is a corporate wellness platform that logs workouts, steps, and active minutes, and syncs with Apple Watch, Fitbit, and Garmin.
Remote work quietly removes the movement that happens in a regular working day. There is no walk to the station, no trip across the office, no stairs between meetings. Without a gym nearby or equipment at home, staying fit stops being something that happens by accident and becomes something you have to schedule.
Most people try, then stall, because they have no structured program to follow and no trainer or training partner keeping them honest. Physical activity slides down the list, and physical and mental health follow it down.
This is where, a well-designed work from home workout plan comes into play, which fixes the structure problem. What you need is a bodyweight routine built to burn fat and get your heart rate up without exercise equipment or a yoga mat.
I have designed a simple one that can be done in your living room, and making it part of your daily routine will improve your physical and mental health while helping you fend off unwanted stress.
Key Takeaways
- The plan is seven bodyweight exercises, deep squats, push-ups, tricep dips, burpees, plank holds, V-ups, and stair climbing, none of which need equipment or a mat.
- The World Health Organization recommends 150 to 300 minutes of moderate aerobic activity a week for adults, plus strength work on two or more days.
- Squats, push-ups, tricep dips, and planks cover the strength-training half of that guideline on their own.
- Warm up before you start, hold rest between sets to 30 seconds, and stop if you feel any discomfort.
- Remote work removes the incidental movement of a commute and an office, so the routine works best when it is booked into the day rather than fitted in whenever time allows.
Natalie Floyd, a former international figure skater and corporate wellness advocate, put it plainly when talking about why remote workers stop moving:
"When I spend a day at home, my step count is like a thousand steps. You have to build movement into your new lifestyle. That's where people struggle — all you want to do is get up, do your job, have your day, and that's it."
— Natalie Floyd, Director of Business Development, Rembrandt Awards | Listen to the full episode
Before we get to the workout, here are some points to keep in mind at all times:
- Consult with your doctor before starting this workout or other exercise routine. Also, consult your doctor immediately if you experience any discomfort or physical symptoms during this workout.
- Make sure to do stretching and basic warm-up exercises like jumping jacks before starting your workout to mobilize your joints, loosen your muscles, and get your heart pumping.
- Ensure that obstacles like chairs or other objects do not get in your way. Such objects may cause serious injury.
- Make sure you are maintaining proper form and posture while doing these exercises.
- Do not skip out on proper nutrition and rest as both are essential for optimal results.
- Take a maximum of 30 seconds rest between each set of every exercise.
Now that we talked about these crucial points, let us dig into the simple workout plan that will transform your health and fitness while working from home.
Work From Home Workout Plan To Shed Fat and Build Strength
The entire workout will consist of 7 exercises, including strength training, conditioning, and full-body exercises, all of which can be done without any equipment.
Allocate a specific time in your daily routine to do this workout. Properly doing this workout will improve your strength and fitness, further increasing your productivity at work as well.
The Physical Activity Guidelines for Americans ask adults for muscle-strengthening activity on at least two days a week. The squats, push-ups, tricep dips, and planks below cover that requirement on their own.
Here are the exercises included in this workout plan and their respective instructions :
1. Deep Squats
Squats will help you build strength, muscle, and will get your heart pumping in no time. They work wonders for people wanting to lose fat and build muscle at the same time.
Stand upright with your feet hip-width apart, and your toes slightly pointed outward. Keep your hands raised straight in front of you and your chest upright. Slowly lower your body until your hamstrings touch your calves and go back up again. Do this exercise for three sets with 20-30 repetitions each, making sure to maintain form throughout.
2. Push-ups
Push-ups are one of the oldest and most common strength-building exercises, and they are very versatile as well. When done correctly, push-ups are highly effective for building strength and power.
With your hands shoulder-width apart, place your palms on the floor and extend your legs back behind you. Lower your chest slowly to the ground by bending your elbows until it is about to touch the floor and push back to the initial position. Do this for three sets and as many repetitions as you can until failure in each set.
3. Tricep Dips
This exercise will help you build strength in your arms and burn any unwanted fat in them.
Start by placing your palms on the floor with your elbows bent, positioning them slightly behind your hips. With your feet firmly planted on the ground, raise your hip off the floor to a couple of inches. Push the ground with your palms until your elbows are fully extended and go back to the previous position and repeat.
Do this exercise for three sets with 10-15 reps each, and don’t let your bum touch the floor while you lower your body.
4. Burpees
Burpees are one of the most intense full-body exercises that increase strength, flexibility, and agility. They are very effective in increasing heart rate very quickly to facilitate fat burning.
Stand upright with your feet shoulder-width apart. Lower yourself down into a squat position with your hands touching the floor. Quickly extend your legs behind you, touch the floor with your chest, and keep your palms flat on the floor. Push your body up, go back into the squat position, and perform a small jump.
Try to do at least 8-10 burpees for two sets before you proceed to the next exercise.
5. Plank hold
Planks are great for building core strength, increasing balance, and defining the abdominal muscles.
Start in the push-up position, but put your forearms on the ground instead of your hands. Keeping a neutral spine and neck, tighten your abdominal muscles, and squeeze your glutes. Maintain a straight line with your body and hold this position for as long as you can.
Repeat this exercise 3 times.
6. V-Ups
V-Ups are highly effective bodyweight exercises that work the entire abdominal muscles. They might look simple but are very challenging to do.
Lie down on the floor and fully extend your legs and your arms, the latter over your head. Join your hands and also your feet and raise them slowly to reach each other. Go back to the initial position and repeat.
Do this exercise for three sets with 10-20 reps each.
7. Stair Climbing
Finish off your workout with a round of stair climbing to maximize fat loss, increase your endurance, and enhance your cardiovascular fitness.
Climb the stairs in your building at a steady pace for at least 10-15 minutes. If you don’t have access to a staircase, you can walk at a moderately fast pace for 15-20 minutes.
Remember to be extra careful while climbing stairs in an exhausted state, as one misstep can cause serious injury.
How Do You Stay Consistent With a Work From Home Workout?
Start doing this work from home workout routine with proper dedication and see changes in your fitness and health levels in no time. Remember to be careful while doing these exercises and keep a healthy snack or two to re-energize afterward.
For teams working remotely, platforms like Vantage Fit make it easy to turn individual home workouts into a shared company experience. Employees can log any of the exercises above, track their active minutes, and earn reward points, giving them a reason to stay consistent even on low-motivation days. On the employer side, a simple step challenge or daily active-minute goal can create the accountability loop that home workouts often lack.
The pull of a shared goal shows up in the numbers. MindPoint Group ran a 14-day virtual walkathon on Vantage Fit across its distributed workforce and recorded over 97% employee engagement. The 2021 Global Corporate Walkathon drew more than 3,700 employees across 24 countries over 30 days, who covered over 423 million steps between them.
Frequently Asked Questions
How long should a work from home workout be?
The seven-exercise routine above takes roughly 30 to 40 minutes including the warm-up and the stair-climbing finish. Shorter sessions still count. The World Health Organization's 150 minutes a week works out to about 22 minutes a day, so three or four sessions a week will meet the guideline.
Can you get fit at home without any equipment?
Yes. Bodyweight exercises load your muscles using your own mass, and squats, push-ups, tricep dips, and planks together train the legs, chest, arms, and core. Burpees and stair climbing supply the cardiovascular side. Progress comes from adding repetitions, slowing the movement, or shortening rest rather than adding weight.
How many times a week should you do a home workout?
Three to four sessions a week suits most people starting out, with a rest day between the harder ones. The Physical Activity Guidelines for Americans ask for muscle-strengthening work on at least two days a week, so even two full sessions plus some walking clears the minimum.
What is the best time to exercise when you work from home?
The time you will actually keep. Morning sessions are least likely to be pushed aside by meetings that overrun. A midday workout breaks up long sitting hours, which is the specific risk of remote work. Block it in your calendar the way you would a meeting.
How do you stay motivated to work out at home?
Remove the decision. Fix a time, lay out your space, and keep the routine short enough that a bad day does not cancel it. Shared accountability helps too. Logging workouts alongside colleagues in a step challenge or active-minute goal gives the habit a reason to survive low-motivation days.
