At-Home Workouts For Remote Employees!

Daniel Robertshaw
By: Daniel Robertshaw
Apr 12, 2021 • 6 min read

At-Home Workouts for WFH—No Equipment Needed! 

The COVID-19 pandemic has brought about unprecedented times for everyone. Masks, businesses closing, events canceled, no gatherings, the toilet paper crisis, I could go on. One of the major changes that have affected most of us is the change from working in an office to working remotely from home. By now, we’re all familiar with the routine of working from home. Spending more time with the family at home, WebEx and Zoom meetings, online document sharing, and collaborative tools. It’s all second nature to us now.

This element of working from home also allows beginning your journey into exercising. Since some people are no longer required to go into the office, there is more time in your day to work out. Your 1-hour lunch break every day no longer means just going out with coworkers or sitting in your car. Instead, you have the opportunity to spend your time elsewhere. Additionally, if you have free time during work since you’re not in an office, you can spend more time doing other activities.

Midday workouts from home need to be quick and effective so you can get back into work. This guide considers that you may not have a lot of time or any equipment. Whether you’re completely new to exercising or a seasoned professional, these workouts will benefit you and be challenging at all levels. We’ve split the exercises into two categories: Cardiovascular and Calisthenics. Read through this guide learn some new midday workouts you can incorporate into your workout routine while working from home.

woman in black tank top and gray leggings doing yoga


Cardiovascular health is quite often seen as the most important exercise you can do for your body. The more you train your cardio, the more effective you can supply oxygen to your body. And that’s not the only benefit. Training your cardio is also a great way to shed any extra pounds you want to get off. Getting your heart pumping hard and your body moving is also great in preventing heart disease and relieving stress. The following 5 workouts are all designed to train your cardiovascular health.

Long-distance running

The easiest work from the home workout you can do! Running has a whole slew of benefits. From cardiovascular endurance to mental health, running is truly one of the best exercises. According to this article on Business Insider, ‘at a pace of 5 mph (about a 12-minute mile), a 160-pound person will burn 606 calories an hour — and a 200-pound person will burn 755 calories in that hour.’ Because of the ease of running, this makes it one of the best activities you can do when working from home. Instead of taking your 1-hour lunch break to do nothing, why not go for a run?


Long-distance running and sprints both train your cardiovascular health in different ways. Trying to decide which is better for you? This article by LiveStrong explains the differences between the two. Basically, long-distance running improves your cardiovascular endurance, whereas sprinting will help you burn calories faster.

If you don’t have the time necessary to go on a long-distance run, try incorporating some sprints into your workout. Sprints are especially effective for a work from home exercise because of the short period of time required to do them, yet you benefit greatly and get a great sweat.

woman exercising indoors


A burpee is a simple two-part exercise that is repeated over and over. You start with a push-up, get up, leap in the air, and then repeat! Burpees may be an exercise that you’re not familiar with. To get acquainted with them, and learn all about their great benefits, take a look at this article by 12MinuteAthelete. 

Burpees are one of the easiest yet effective exercises you can do from home. You can even do them in your living room. There’s no need to wait until your next break to start. Even if you have 15 minutes free from work, you could get in an effective burpee exercise.

Shadow Boxing

Boxing is a tough sport that requires incredible cardiovascular endurance. Most people don’t have boxing gloves or a heavy bag at home to do boxing exercises. Luckily shadow boxing doesn’t require any of them. As the name suggests, shadow boxing means boxing your shadow. It trains your cardiovascular endurance without having to get hit in the face, like during actual boxing. During a shadow boxing routine, you’ll be working your chest, shoulders, arms, and leg muscles, so it’s a great exercise for a full-body workout. We’ve all been in annoying meetings, try a shadow boxing routine after to get out that extra steam.

Jump Rope

I know what you’re thinking, ‘But you said no equipment needed!’, and that’s true. However, jump rope is too good an exercise to leave out and, besides, the only equipment needed is a rope or something similar. The effectiveness of jump roping on your cardiovascular health should stand out when you realize that it’s one of the main exercises that professional boxers use to train their cardio. Jumping over a rope constantly may not sound too challenging until you fully get into it. This exercise will get your heart beating really hard as you sweat through routines. Again, this is another easy workout that you can effectively do in your own living room within the space of 30-45 minutes.

woman balancing on board


Calisthenics is a type of strength training that uses your own body weight and gravity as the resistance. Because of the lack of equipment needed, these exercises are easy to do as midday workouts from home. The following 7 exercises are all calisthenic workouts that you can easily do from your own work from your home office.


Let’s be real. We all hated the push-up tests during PE in High School. They’re a tough exercise to do. However, they’re also a fast and efficient way to improve your strength. They specifically train your pecs, triceps, and shoulders. To do a push-up, you simply get into a straight plank, lower your body to the floor, push up, and repeat. The ease of push-ups makes them a great candidate for your midday work from home exercise. You don’t need to dedicate an hour of your time to simply doing push-ups. They’re a workout that can be done in less than 15 minutes.


Sit-ups are a quick and easy exercise to train your abdominal muscles. To do a sit-up, lie on the floor with your stomach facing the ceiling, knees bent, and hands touching your ears. Flex your abdomen and sit up until your elbows touch your knees, and then lie back down. You repeat this over and over until your reach your desired amount. Sit-ups are another quick exercise that you can do and are typically paired with push-ups so you can get a full range of muscles worked.


There are two ways that you can do pull-ups: With a pull-up bar or without one. Doing them with a pull-up bar is significantly easier to do and minimizes your risk of injury or damage to your house. However, even though it may seem like you do, you don’t actually need a pull-up bar. Your second option is to do pull-ups from the top of a door. Either way, a pull-up is a challenging exercise that trains your upper body. Simply grab the bar or top of a door with a wide grip (either overhand or underhand) and pull your body up until your chin goes above the door or bar. Repeat until you finish your set.

at home workouts


Planks are another exercise that we all hated doing in PE class during High School. They help build your core abdominal strength. To do a plank, get into a push-up position, but use your forearms to hold yourself in position. Keep your torso straight and flex your ab muscles. Hold for however long you need. Planks are a super easy exercise that you can dedicate as much or little time to as you need. If you only have 5 minutes between meetings, planks are a great workout as they can be done in such a short time.


When you think of squats, you usually think of squatting massive amounts of weights in the gym. However, bodyweight squats are a calisthenic alternative to squatting weights in the gym. As most of these exercises, they’re quick and easy to do with maximum benefits. Including bodyweight squats in your workout regime will help build up your leg muscles. To do a bodyweight squat, stand with your feet shoulder-width apart and your hands behind your head. Lower your body until your thighs are parallel to the floor, then return to the beginning position. Repeat until you finish.


In addition to squats, another leg exercise to add to your workout regime can be bodyweight lunges. Unlike squats, lunges require far more space to do. Because of this, you may need to do them somewhere outside or in a larger room. To make lunges, step forward with one foot until your leg is at a 90-degree angle. Go forward and repeat with the next leg and repeat until the exercise is done. To get a great full-leg workout, combine lunges with squats.

at home workouts


And our final exercise is dipped. Dips are a great bodyweight exercise you can do from own and train your shoulder, triceps, and chest. Typically, dips are done by positioning yourself between two bars and lowering yourself. However, when you’re working from home, you most likely won’t have the bars to do this. An easy alternative is to use the corner of a kitchen counter or in between two chairs. This article by AthleticMuscle lists off a couple more alternatives and tips for how to do dips at home.

What are your favorite at home workouts? Let us know in the comments below!

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