How to Squeeze in Free & Quick Indoor Workouts While Working From Home

How to Squeeze in Free & Quick Indoor Workouts While Working From Home

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Looking for fitness motivation and for ideas on quick indoor workouts to do while working from home? You have come to the right place. In this post, we offer you advice on how it is possible to squeeze in quick indoor workout routines into your busy work from home schedule.


Exercise is so amazing for your overall physical health, that it has the power to change levels of chemicals in your brain.

You don’t need to become a professional athlete, a marathoner, or a dancer. Incorporating regular aerobic exercises into your routine is the most powerful medicine. Exercise reduces stress, gives you an energy boost, and improves your cognitive performance.

But finding the time to work out when you work from home can be a total pain! So here are a few ways to squeeze in some free & quick indoor workouts aka “work from home workouts” no matter how hectic your schedule might be.

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The “Work From Home Workouts”: How to squeeze in Quick Indoor Workouts while working remotely

you got this - free workouts when working from home

1. Follow the “Rule of Threes”

No one said a 30-minute workout session had to be done consecutively, especially if you simply don’t have the time.

  • Try breaking 30 minutes of activity into three 10-minute sessions. It’s easy! Do 10 minutes before work, 10 minutes while taking a lunch break, and another 10 minutes after work.

  • Focus on doing cardio-intensive workouts or high-intensity interval training routines, (HIIT) such as stair climbing, jumping jacks, or jumping rope.

  • Don’t want to sweat? No problem! Just do arm workouts or try a stretching and flexibility routine and save the high-intensity workout for after work.

Note: I would suggest having some basic things at home for working out. I will list some of my favorite ones below:

This step platform I use is great to have at home. But you can also use your home stairs, if you have any.


I swear by this fitness mini stepper with resistance bands.


I use a lot my yoga ball chair. It is great to develop core strenght.


I could not live without a yoga mat and without my yoga socks. I have taken them with me, even when I am traveling. Check out this yoga set below. It is perfect to have everything you need at home.


I also use this upper body toner to strenghten my posture and upper body.


Last but not least, since I barely was drinking water, I got myself this gallon water bottle, to motivate myself to drink water while working from home.


YOU MIGHT ALSO LIKE THIS: Easy Smoothie Recipes for Weight Loss

2. Work Out Efficiently

Choose a workout form you can do from pretty much anywhere like bodyweight exercises, cardio ballet, or high-intensity interval training which mix intense anaerobic exercise with less intense recovery periods.

But make sure to take turns working out different muscle groups. For example:

If you work on your legs, butt, and back muscles on Monday, make sure to do core, balance, cardio, or arms on Tuesday.

On Wednesday, you can do a full body workout, but listen to your body first. If you feel like you overextended yourself, do some light cardio or a dance session.

On Thursday, you can choose something more relaxing like a stretching and yoga routine to increase flexibility.

Need some help getting fired up? Try listening to music while doing a workout sesh. Music boosts dopamine and serotonin levels, the two hormones that can aid in post-workout recovery by lowering the heart rate and blood pressure. Tip: I recommend getting wireless & sweatproof earbuds for when you are working out, such as this one.


Note: I personally use and love to listen to BrainFM. If you never heard of BrainFM is music designed for the brain. I use it for focus, concentration, and even for relaxation. This amazing website/app has the right music to keep you focused and concentrated while working from home and also when working out. It is also great for when you are ready to relax or to help you sleep better. You can start with a trial period and get 20% off of your membership here or you can simply enter the code dreamsinheels once you are ready to sign up.

fitness-work-from-home-workouts-music-for-the-brain

3. Pick Something You TRULY Like

You’re not supposed to punish yourself with exercise because you ate ice cream for lunch. Exercise is about improving your health, making your body stronger, and staying active.

Workout sessions should be fun, so pick activities you enjoy doing. There are lots of different ways to work out and squeeze in mini routines throughout the day.

Try doing a 7-minute HIIT workout before lunch time. If you have 15 minutes to spare in the afternoon, squeeze a 15-minute arm workout. Finish off the day with a relaxing 20-minute stretching and flexibility routine.

See how easy it is to squeeze in a 42 minute workout routine?

RECOMMENDED: Easy Work from Home Lunch Ideas

4. Keep Moving When you’re Not Working Out

If embracing the “Rule of Threes” isn’t possible because of work or family commitments, then find other ways to keep moving throughout the day. Keep a couple of dumbbells within arm’s reach to get a few pumps while catching up on work e-mails or brainstorming ideas for the next business meeting.

Walk around the dining table 5 to 10 times or around the living room couch. A brisk walk can do wonders for the mind and body.

workout at home

If your house has stairs, make it a point to go up and down 5 times when you’re on a break. Consider investing in a headset while doing conference calls and walk around the room instead of sitting in the chair.

If there’s a short break at work until the next project or assignment comes in, take advantage of that time and sneak in a 10 to 15 minute workout.

Tip: I have a leg swing under my work desk, and it is great for those busy days when I cannot take time off to work out.


And I have been eyeing this one for a while, but it is a little more on the pricier side.


5. STAY Consistent

In order to squeeze a workout every day, you need to remain fully committed and consistent. That doesn’t mean there won’t be days where a workout feels impossible, but do it anyway especially when there’s a time crunch.

It doesn’t have to be a full-hour workout either. Sometimes, the best workouts are 15-20 minutes and that’s fine as long as you keep moving. Remember that consistency isn’t about doing one long training session a week but rather a daily dedication to working out, whether it’s doing HIIT sessions, cardio, walking, or dancing.

Eventually, you’ll build up strength and stamina from all this daily activity, and as a result, you’ll be happier, stronger, and healthier.

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Bonus: I’m sharing a list of links to my favorite free online routines. I do them all every week, and have been doing them for months, and they’re truly amazing.

Best Workouts to do at home: Free and Quick Indoor Workout Routines (tried and tested)

1. Pamela Reif Quick Mini Workout Videos

Pamela Reif has tons of mini workouts. You can do a 5 or 10 min routine or do 4 or 5 of them and do a full hour as I do. For example: Sometimes I combine the full-body workout below with this other one that is focused on getting a flat belly and a round booty.


2. Jessica Smith TV Workout Routines

Jessica Smith TV has amazing cardio ballet exercises, stretching and flexibility routines:


3. MadFit Workout Routines

MadFit has amazing at-home workout videos too. I totally love this video for Toned Legs & Round Booty. And when I do not have much time, I do her 15 minutes Upper Body Video. As someone who works a lot sitting in front of a laptop, I truly like to tone, sculpt, stretch, and build my arms, chest, back, and shoulders!


4. Pop Sugar Fitness Channel

I totally love the entire channel, PopSugar Fitness. They offer all kinds of different workout videos. I have done mini-workouts, longer versions, pilates, cardio, and more. Check out below one of their popular 60-minute workouts, which helps you to burn 600 calories.


5. Bonus: Yoga on a budget from anywhere

In addition, I have a paid membership with YogaDownload.com. I really love to practice yoga a few times per week plus also when I am traveling. Being able to click play whenever I want allows me to choose when and where I do yoga.

While yoga studios are closed or limiting classes, you can continue to practice yoga during quarantine at home with streaming services like YogaDownload.com which offers over 1,700 classes taught by renowned Yogi’s for as little as $10/month.

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Wrapping up

We hope that this post taught you a thing or two on how to squeeze in quick indoor workouts into your busy work from home schedule. Remember to make fitness one of your favorite habits. It will not only help you with your body goals, but also helps you as a stress reliever, and overall to become even more productive while working from home.

2 thoughts on “How to Squeeze in Free & Quick Indoor Workouts While Working From Home”

  1. Pingback: Challenge your mind and body to achieve your weight loss goals - Productive Journey

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