12 Simple and Effective Work From Home Exercises

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Work from home exercises have become a crucial aspect of our daily routines, especially in the current landscape of remote work. Staying active while working from the confines of home is not just beneficial but necessary for maintaining overall health and wellness. This need is underscored by a recent World Health Organization study published in The Lancet Global Health, which found that 27.5% of people worldwide do not meet the WHO’s recommended physical activity guidelines. This lack of exercise puts more than 1.4 billion adults at risk of developing diseases associated with inactivity.


These guidelines recommend at least 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week, a goal that is increasingly important to achieve in a work-from-home environment. In this blog, we’ll delve into 12 simple and effective work from home exercises that can be seamlessly integrated into your daily life, ensuring you stay active and healthy while working remotely.



Desk Stretches as Work From Home Exercises

desk stretching

Integrating desk stretches into your daily routine is an essential part of work from home exercises. These simple movements can help alleviate the stiffness and discomfort that often come with prolonged periods of sitting. Here’s how to effectively incorporate them into your workday:

Neck Rolls: 

A key work from home exercise for relieving neck tension. Gently roll your head in a circular motion, alternating between clockwise and counterclockwise directions for a few rotations.

Shoulder Shrugs: 

Lift your shoulders towards your ears, hold for a few seconds, and then release. This exercise, easily done at your desk, helps reduce shoulder tension.

Wrist Stretches: 

An important part of work from home exercises, especially for those typing regularly. Extend one arm out, palm facing up, and gently press down on the fingers with the other hand. Switch sides after a few seconds.

Torso Twists: 

While sitting, turn your upper body to one side, using your chair for support. This exercise stretches your torso and improves spine flexibility, a must in any work from home routine.

Seated Forward Bend: 

Lower your torso towards your thighs from a seated position, reaching your hands towards the floor. This stretch is great for the back and is an easy addition to your work from home exercises.

Arm Stretch: 

Reach one arm across your body and use the other to press it closer, stretching the shoulder. Regularly include this in your work from home exercises to keep your shoulders relaxed.


By incorporating these desk stretches as part of your work from home exercises, you can maintain flexibility, improve circulation, and reduce the risk of muscle stiffness and pain, making your work-from-home experience healthier and more comfortable.


Also Read: Virtual Workouts


Chair Squats as Work From Home Exercises

chair squats

Chair squats are an excellent work from home exercise for strengthening your lower body, particularly your thighs, hips, and buttocks. Here’s a step-by-step guide to performing chair squats safely and effectively:

Starting Position: 

Stand in front of your chair with your feet shoulder-width apart. Your chair should be stable and not on wheels.

Initiate the Squat: 

Slowly bend your knees and lower your hips as if you are about to sit down. Keep your weight on your heels and ensure your knees do not extend past your toes.

Hover Above the Chair: 

Lower yourself until you are just hovering above the chair, not fully sitting down. Keep your back straight and chest lifted to avoid straining.

Engage Your Core: 

As you lower into the squat, engage your core muscles. This helps with balance and ensures your lower back is protected.

Return to Standing: 

Push through your heels to lift yourself back up to the standing position. This completes one repetition.


Start with a set of 10-15 chair squats and gradually increase the number as you build strength.


Incorporating chair squats into your regular routine of work from home exercises is a convenient and effective way to strengthen your lower body muscles without the need for any extra equipment. Regular practice can help improve your posture, balance, and overall muscular endurance while working from home.



Leg Lifts as Work From Home Exercises

leg extension as work from home exercise

Leg lifts performed under the desk are a discreet yet effective work from home exercise to engage and strengthen the muscles in your legs. Here’s how you can incorporate them into your daily routine:

Position Yourself: 

Sit upright in your chair, feet flat on the floor, and maintain good posture. Ensure your chair is stable.

Straighten and Lift One Leg: 

Extend one leg out straight under the desk. Keep your foot flexed and slowly lift the leg up while keeping it straight. The movement should be controlled and originate from your thigh muscles.

Hold and Lower: 

Once your leg is parallel to the floor or at a comfortable height, hold the position for a few seconds, then slowly lower it back down without letting your foot rest on the floor.

Alternate Legs: 

Repeat the same process with the other leg. This ensures balanced muscle engagement on both sides.


    • Start with 10-15 lifts for each leg and gradually increase as your strength improves.
    • Frequency: To maximize the benefits, you can perform this exercise several times throughout the day, especially if you find yourself sitting for prolonged periods.


Leg lifts are an excellent addition to your suite of work from home exercises. They not only strengthen your leg muscles but also improve circulation, which is essential when sitting at a desk for long hours. Regularly doing this exercise can contribute to better leg tone and overall physical health while working from home.



Seated Abdominal Twists as Work From Home Exercises

abdominal twists

Seated abdominal twists are a great work from home exercise that targets your core muscles, particularly the obliques. This exercise can be done right at your desk and is effective for strengthening your midsection and improving spinal mobility. Here’s how to do it:

Start in a Proper Sitting Position: 

Sit up straight in your chair with your feet flat on the floor. Keep your back aligned and avoid slouching.

Position Your Arms: 

Extend your arms out in front of you at shoulder height, either with your palms pressed together or holding a water bottle for added resistance.

Initiate the Twist: 

Keeping your hips and legs facing forward, slowly twist your upper body to the right as far as is comfortable. The movement should come from your waist.

Hold and Return: 

Hold the twist for a few seconds, feeling the stretch in your obliques and spine. Then, slowly return to the starting position.

Repeat on the Other Side: 

Repeat the twist on the left side. Ensure you twist only as far as is comfortable, without straining.


Aim for 10-15 twists on each side. As your flexibility improves, you can increase the number of repetitions.


Including seated abdominal twists in your regimen of work from home exercises is an excellent way to keep your core muscles engaged throughout the day. Regular practice can lead to a stronger core, better posture, and reduced risk of back pain, which is common in sedentary desk jobs.



Calf Raises as Work From Home Exercises

calf raises

Calf raises are a versatile and effective exercise for strengthening the lower legs, and they can be done either seated or standing, making them perfect for a work from home environment. Here’s how to perform calf raises in both positions:

Seated Calf Raises:

    • Starting Position: Sit in your chair with feet flat on the floor and back straight.
    • Raise Your Heels: Keeping your toes on the floor, lift your heels as high as possible. You should feel the muscles in your calves engage.
    • Hold and Lower: Hold the raised position for a few seconds, then slowly lower your heels back to the floor.
    • Repetitions: Aim for 10-15 reps. This exercise is great for a quick break to improve circulation and strengthen your calves.

Standing Calf Raises:

    • Starting Position: Stand up straight, feet hip-width apart. Hold onto your desk or chair for balance if needed.
    • Lift onto Toes: Rise onto the tips of your toes, lifting your heels off the ground as high as comfortable.
    • Hold and Lower: Hold the top position briefly, then slowly lower back down.
    • Repetitions: Repeat for 10-15 reps. This version intensifies the exercise, providing a more robust workout for the calf muscles.


Incorporating calf raises into your work from home exercises routine is beneficial for building lower leg strength and improving overall leg health, especially if you spend a lot of time seated. Regularly performing these exercises can also help prevent leg cramps and improve your balance.



Standing Lunges as Work From Home Exercises

standing lunges as work from home exercise

Standing lunges are a highly effective exercise for strengthening your legs and glutes, and they can be easily incorporated into your work from home exercise routine. Here’s how to perform lunges correctly:

Starting Position: 

Stand up straight with your feet together. If needed, stand near a wall or your desk for balance.

Step Forward: 

Take a big step forward with your right leg, keeping your left leg stationary. Ensure your step is long enough so that when you lunge, your right knee forms a 90-degree angle.

Lower Your Body: 

Bend your right knee to lower your body, making sure your knee doesn’t go past your toes. Your left heel will lift off the ground as you do this. Lower until your left knee almost touches the floor.

Maintain Proper Form: 

Keep your back straight and your core engaged throughout the exercise. Your weight should be evenly distributed between both legs.

Return to Starting Position: 

Push up through the heel of your front foot to return to the starting position.

Repeat on the Other Side: 

Perform the same movement with your left leg stepping forward.


Aim for 10-15 lunges on each leg. As you become more comfortable with the movement, you can increase the number of repetitions.


Lunges not only strengthen and tone your lower body but also improve your balance and core stability. They are a versatile addition to your work from home exercises, requiring no equipment and little space, making them ideal for fitting in a quick workout during breaks.



Wall Push-Ups as Work From Home Exercises

wall push ups

Wall push-ups are an excellent variation of the traditional push-up, ideal for strengthening the upper body without needing to get on the floor. They are perfect for a work from home setting. Here’s how to perform wall push-ups correctly:

Find a Suitable Wall: 

Choose a sturdy wall with enough space for you to extend your arms. Ensure there are no hanging objects or decorations that might be in the way.

Starting Position: 

Stand facing the wall, about an arm’s length away. Place your palms flat against the wall at shoulder height and shoulder-width apart.

Lean Towards the Wall: 

Keep your feet stationary and lean your body towards the wall by bending your elbows. Your body should be in a straight line from your head to your heels.

Push Back: 

Push your body away from the wall by straightening your arms, returning to the starting position. Ensure you maintain a straight posture without sagging your hips or arching your back.


Start with 10-15 wall push-ups and increase the number as your strength improves. For more intensity, you can stand further away from the wall.


Wall push-ups target the chest, shoulders, and triceps, making them a great upper body work from home exercise. They are also a good starting point for those new to push-ups or with limited upper body strength, providing a way to build up to more challenging variations.



Arm Circles as Work From Home Exercises

arm circles as work from home exercise

Arm circles are a simple and effective exercise to reduce stiffness in your arms and shoulders, making them ideal for incorporating into your work from home routine. This exercise helps improve flexibility and can provide a much-needed break from keyboard and mouse use. Here’s how to perform arm circles:

Starting Position: 

Stand up or sit in an upright position with your feet shoulder-width apart. Extend your arms straight out to the sides, so they are parallel to the floor.

Small Circles: 

Begin by making small, controlled circles with your arms. Move them in a forward motion for about 15-20 seconds. Keep your movements smooth and your posture upright.

Reverse Direction: 

After completing the forward circles, reverse the direction, now making small backward circles with your arms. Continue for another 15-20 seconds.

Increase Circle Size: 

Gradually increase the size of the circles, starting from small to medium, and then to larger circles. This helps to engage a wider range of muscles in your shoulders and arms.


Repeat the sequence – small circles forward, small circles backward, increasing to larger circles – for 1-2 minutes.


You can perform arm circles several times throughout the day, especially when you feel stiffness setting in from prolonged periods of typing or sitting.


Arm circles are a convenient work from home exercise that can be done almost anywhere, requiring no equipment. They are especially beneficial for those spending long hours at a desk, helping to maintain mobility and reduce the risk of tension and soreness in the upper body.



Yoga Poses as Work From Home Exercises


Incorporating simple yoga poses into your workday can significantly enhance flexibility and provide stress relief, making them perfect as work from home exercises. Here are a few yoga poses that are easy to integrate into your routine, even in a limited space:

Chair Cat-Cow Stretch: 

Sit at the edge of your chair with feet flat on the floor. Place your hands on your knees. For the ‘Cow’ pose, inhale as you arch your back, tilting your pelvis back and looking up. For the ‘Cat’ pose, exhale, round your spine, tuck your pelvis under, and let your head drop forward. Alternate between these two poses a few times.

Seated Forward Bend: 

While seated, extend your legs forward, keeping your feet flexed. Inhale and lengthen your spine, then exhale as you gently fold forward from the hips, reaching towards your toes. This pose stretches the back and hamstrings.

Mountain Pose with Overhead Stretch: 

Stand up beside your desk. Inhale as you reach your arms overhead, bringing your palms together. Stretch upwards, feeling your spine elongate. Hold for a few breaths, then release.

Standing Forward Bend: 

Stand with feet hip-width apart. Exhale as you hinge at the hips and fold forward, reaching towards the floor. Keep your knees slightly bent. This pose helps relieve tension in your back and neck.

Desk Downward Dog: 

Place your hands on the edge of your sturdy desk. Step back until your torso is parallel to the floor, forming an L shape with your body. Press your hands into the desk as you lengthen your spine and lift your hips. This pose stretches the shoulders and back.


These yoga poses are not only beneficial for physical well-being but also for mental relaxation, making them ideal for brief breaks during a busy work from home day. Regular practice can help reduce stress, improve posture, and increase overall energy levels.



Resistance Band Exercises as Work From Home Exercises

resistance band for work from home exercises

Resistance bands are a versatile and effective tool for strength training, and they are particularly well-suited for a work from home environment. Here are some resistance band exercises that can be easily performed in your home office:

Bicep Curls: 

Stand on the middle of the band with feet shoulder-width apart. Hold the ends of the band with your arms at your sides. Curl your hands up toward your shoulders, then slowly lower them back down.

Tricep Extensions: 

Hold one end of the band overhead and drop the other end down your back. Using the hand overhead, stretch the band by extending your arm. Return to the starting position and repeat.

Squats with Band: 

Place the band under your feet and hold it with both hands at shoulder height. Perform a squat while keeping the tension in the band. Stand back up to the starting position.

Lateral Leg Lifts: 

Tie the band around your ankles. Stand with your feet shoulder-width apart, then lift one leg out to the side. Keep the movement controlled, focusing on using your outer thigh muscles.

Chest Press: 

Anchor the band behind you at chest level (you can close it in a door). Hold the ends of the band, and press your arms straight out in front of you, then return to the starting position.

Seated Rows: 

Sit on the floor with your legs extended, and loop the band around the soles of your feet. Hold the ends of the band and row your arms back, squeezing your shoulder blades together.


Incorporating these resistance band exercises into your daily routine of work from home exercises is an excellent way to build strength and improve muscle tone. Resistance bands are not only affordable and easy to store, but they also provide a full-body workout that can be adjusted to any fitness level.



Cardio Intervals as Work From Home Exercises


Cardio intervals are a great way to break up the sedentary nature of working from home, get your heart rate up, and inject some energy into your day. These quick, high-intensity exercises can be done in short bursts and are perfect for a home setting. Here are some cardio activities you can easily incorporate:

Jumping Jacks: 

A classic cardio exercise, jumping jacks are perfect for a quick energy boost. Do a set of 20-30 jumping jacks to get your blood pumping and your muscles moving.

High Knees: 

Stand in place and run with high knees, trying to get your knees up as high as possible. Do this for 30 seconds to one minute for a quick, heart-pumping exercise.

Butt Kicks: 

While standing, kick your heels up towards your buttocks, alternating legs quickly. Like high knees, perform this for 30 seconds to one minute.

Mountain Climbers: 

Get into a plank position and run your knees into your chest one at a time. This not only raises your heart rate but also strengthens your core.

Skater Jumps: 

Mimic a speed skater by jumping from side to side. This exercise improves your cardiovascular health and also works on your lateral movements.


For a full-body workout, incorporate burpees. Start in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank position, then return to the squat and jump up.


Performing these cardio intervals as part of your work from home exercises routine can significantly improve your cardiovascular health, increase your stamina, and provide a welcome mental break from work. Just a few minutes of these activities can have a positive impact on your overall well-being.



Cool Down and Stretching as Work From Home Exercises

neck stretches

A proper cool-down and stretching session is crucial to any exercise routine, especially to ease the transition from a high-energy workout back to work mode. Cool-down exercises help in reducing heart rate gradually and stretching helps in preventing muscle stiffness. Here are a few stretching exercises ideal for concluding your work from home workout session:

Deep Breathing: 

Start your cool-down with deep breathing exercises. Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. This helps in calming the heart rate and relaxing your body.

Neck Stretch: 

Gently tilt your head toward one shoulder and hold for 15-30 seconds. Repeat on the other side. This stretch is great for relieving tension in the neck muscles.

Shoulder Stretch: 

Bring one arm across your body and use the other arm to press it closer to your chest. Hold for 15-30 seconds and switch arms. This helps in stretching the shoulder muscles.

Hamstring Stretch: 

Sit on the floor with one leg extended and the other bent with the foot resting against the opposite inner thigh. Reach towards the toes of your extended leg. Hold for 15-30 seconds and switch sides.

Quad Stretch: 

While standing, bend one leg back, holding your ankle, and gently pull towards your buttocks. Hold for 15-30 seconds and switch legs. This stretches the front of your thigh.

Spinal Twist:

Sit on the floor with legs extended. Bend one knee over the other leg and twist your torso towards the bent knee. Hold for 15-30 seconds and switch sides.

Child’s Pose: 

Kneel on the floor, sit back on your heels, and then lean forward, extending your arms in front of you on the floor. Hold this pose for 30 seconds to a minute to relax your back, shoulders, and arms.


Incorporating these cool-down and stretching exercises into your work from home exercise routine can help in muscle recovery, reduce the risk of injury, and increase flexibility. It also offers a moment of relaxation and mental clarity before transitioning back to work tasks.




Integrating a variety of exercises into your work-from-home routine is more than just a step towards physical wellness; it’s a holistic approach to maintaining your overall health and well-being. The array of exercises we’ve explored, from simple desk stretches to invigorating cardio intervals, are designed not only for physical betterment but also to enhance mental clarity and emotional balance.


Incorporating these exercises regularly can lead to numerous benefits, including increased strength, improved flexibility, and a significant reduction in the stress and fatigue often associated with sedentary work lifestyles. Furthermore, these activities contribute to sharpening focus and elevating mood, crucial elements in today’s remote working scenarios.


While establishing and maintaining a home exercise routine can be challenging, having access to the right resources can make a world of difference. In this regard, tools like Woliba offer invaluable support. Providing a range of wellness resources, including easily accessible fitness videos that can be performed at home, Woliba helps in seamlessly integrating these exercises into your daily routine. This support is vital in ensuring that your journey towards a healthier, more balanced work-from-home life is not just a goal but a sustainable reality.


So, as you embrace these exercises for improved physical and mental well-being, remember that consistent effort, coupled with the right support, like that offered by Woliba, can transform your work-from-home experience into one that is both productive and health-focused. Contact us today!

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