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A Quick And Effective Work From Home Workout Routine To Stay Fit

6 min read
Last Updated on 23 April, 2024

Working from home has enabled companies to carry on their business operations during the lockdown period. However, employees have been affected negatively in many ways because of being confined to their homes.

For instance, maintaining fitness and good health has become quite a challenge without access to gyms and parks. And with the lack of proper fitness facilities and equipment, many employees have become very unhealthy, both physically and mentally.

While many people have made efforts to stay fit at home, the lack of an effective workout program has somehow held them back from their fitness goal. Without proper knowledge of training and a trainer or partner to motivate them, physical exercise has taken a backseat in their lives.

But one thing we all should keep in mind is that physical fitness is one of the best ways to boost immunity against COVID-19. We must keep ourselves fit and healthy as best as we can during this fight against coronavirus. Doing so can help us fend off unwanted stress and prevent health problems that can take quite a toll on our lives.

So, it doesn’t matter if your yoga class or your gym is closed, all you need to stay fit during this period of lockdown is a well-designed work from home workout plan. You need a bodyweight workout plan that is designed to burn fat and get your heart rate up without the need for exercise equipment or yoga mats.

For your convenience, I have designed a simple yet effective workout plan that can be done in your living room—making this workout part of your daily routine will help you enhance your physical and mental health while at the same time reducing stress.


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 and maintaining social distancing.

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.

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.

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 make sure to keep a healthy snack or two to re-energize after this workout. Check out our list of healthy snacks for some fantastic options!

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to

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