At Home Exercises You Can Fit Into a Work Day

Squat jump
Squat jump. Photo by Ivan Samkov from Pexels

Are you somebody who works from home, and feels that there’s never enough time to fit exercise into your daily routine? While we all know the benefits of getting outside for a walk, bike riding, or running, the truth is sometimes these activities don’t happen due to work commitments or life getting in the way. However, you’ll be pleased to know that there are simple, quick activities and exercises that you can do in your home (while you’re waiting for the kettle to boil, perhaps) which will go some way to meeting your daily quota of movement.

Wall Sits

With your back flat against a wall, slide down until you’re in a sitting position. Your knees shouldn’t push out further than your toes, try and keep them at a ninety-degree angle. You should feel pressure in your quads and hamstrings (the top and bottom of your thighs), your glutes and lower back, and potentially your calf muscles as well. Hold it for as long as possible, before slowly rising to a standing position.

Squat Jumps

As you wait for the kettle to boil, or the toast to pop up, try a set of squat jumps. Spring off the balls of your feet, and land gently and softly before dropping into a squat. Jump up from this position, and repeat. This is fantastic for your feet and lower legs but also provides a cardio boost.

Mountain Climbers

Get yourself into a plank position. Drive one knee up to your chest, and then the other. Repeat this for as many times as you can, as fast as possible. This is an excellent quick cardio workout, but it also strengthens your abs, back, arms, and glutes—a win-win!