10 Essential Workout Tips for Remote Workers

Updated: May 6, 2024 | Published:

Okay, let’s be real. When you work from home, squeezing in a workout often feels like the last thing you want to do. Dishes in the sink, emails piling up…who has the energy for squats when your couch is calling your name?

But here’s the thing: you can build a fitness routine that fits your remote life – and maybe even starts to feel a bit fun. I’m not talking about forcing yourself into a rigid gym-style schedule. Instead, let’s focus on small changes that feel good and are way easier to stick with.

Foldable, Compact Treadmill

It’s All About Timing

Forget what all those fitness influencers say about 5 am workouts. If you’re not a morning person, that’s a recipe for hitting snooze, not the treadmill. Do you feel most energized in the afternoon? Schedule a quick bodyweight session then! The best workout is the one you’ll actually do, so find times that work for you.

Your Home, Your (Tiny) Gym

No space for fancy equipment? No problem! Get creative with what you have. A few resistance bands, some hand weights… you can do a surprising amount with almost nothing. Bonus points if you can find something that gets you genuinely excited to move – even a new yoga mat can feel like an awesome treat. Here is a foldable, compact treadmill, a perfect blend of functionality and convenience.

Online Workouts Might Be Your New BFF

Miss the energy of group classes? Online workouts have come a LONG way! You can find everything from super-chill yoga flows to intense bootcamp sessions. Explore what’s out there – you might just land on something you never would have tried at a gym.

The Power of “Movement Snacks”

Don’t think you have time for a full workout? Think again! While a 30-minute sweat session is awesome, it’s not the only way to get moving. Try scattering mini-workouts into your day – a quick dance break while the kettle boils, stretching during a Zoom call, or a few jumping jacks when you need a brain boost.

Find a Workout Buddy

Walking Meetings: Your Secret Weapon

If your job involves lots of phone calls, this one’s for you. Whenever possible, ditch the desk and take those calls while walking around the block. Getting outside for even 15 minutes can completely reset your mood and energy!

Find Gear You Love

If you’re going to splurge a little on fitness stuff, make it something that sparks joy. Maybe it’s colorful new running shoes or a sleek yoga mat. Having tools you feel good about makes working out way more enticing.

Celebrate the Tiny Wins

There will be days you feel like a fitness superhero, and others where walking the dog is your biggest accomplishment. That’s okay! Note down your workouts (even the little ones) so you can see your progress. It’s crazy motivating, even on tough days.

Hydration and Snacks Matter

What you eat and drink has a massive impact on how you feel during workouts (and all day long!). We’re not talking about a diet overhaul, but even small tweaks like ditching sugary drinks or prepping healthy snacks can work wonders.

Your Fitness Community Doesn’t Have to Be In-Person

Working out alone can get lonely. See if you can find a workout buddy to text with, or explore the amazing fitness communities online. Sometimes just knowing you’re not in this alone makes a huge difference.

Listen to Your Body – It Knows Best

Feeling wiped out? Don’t push it. Rest is just as important for progress as the workouts themselves! This isn’t about a quick fix; it’s about a sustainable way to feel stronger and healthier as a remote worker.

Okay, Your Turn!

Building a fitness routine is way more personal than any guide can cover. So, I’d love to hear from you – what are some small ways you get moving when working from home? Share your tips below!


About Amy T. Smith

Amy is a mother, writer, and your go-to expert for real-life insights into parenting, health, and lifestyle. Amy holds a Master's degree in Journalism from Columbia University and prides herself on finding actionable tips and relatable tales.

Through her blog, AmyandRose, she supports you from pregnancy to the teenage years, offering assurance that your experiences are shared.

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