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Healthy Living

3 Workouts for Busy People Working from Home

October 14, 2020

It’s definitely a weird time — we’re all stuck at home, spending more time in isolation than ever. We’re with our kids, the tv, radio, books, and games. But even though we’re surrounded by our own creature comforts (and it feels like we have a lot of time to kill), people are actually busier than ever. 

According to the New York Times, “Some individuals have had a harder time than others working from home, but many companies say productivity has remained at pre-pandemic levels or even gone up. Without long commutes, small talk with colleagues and leisurely coffees in the break room, many workers — especially those who don’t have to worry about child care — are getting more done.”

And while that feeling of being productive is great, it can also lead to burnout and loneliness — fast. Nevermind normal behaviors that were once regular pre-pandemic — like exercise. We’re experiencing a break in the norm, and we want to try and get some of that norm back. And that’s exactly the thing we want to discuss. 

You’re busier than ever, but exercise is still so beneficial — for your mood, for your heart, for your sleep cycles, for your mind. So let’s talk about workouts you can do at home when you just need a quick five-minute break in your day. 

1. High knees

This is a great low-impact, high cardio exercise that you can do at your own pace. Plus, it’s great for those suffering from joint pain.

It’s also really easy, great for small spaces, and requires no equipment. Here’s how you do it. Stand up, back straight, looking straight ahead, and jog in place. As you do this, lift your knees as high as you can. If you want a good reference point, use your hands, with your arms to your side, elbows bent at 90 degrees to measure where your knees should be hitting. Try and do this at 60-second intervals. 

2. Bulgarian Split Squats

Again, this one is equipment-free — it’s really all about using your own weight against you. 

It’s like squats, except there’s an added element where you have one foot resting behind you on a chair or low table. Note — your foot is not straight back behind you either, it’s dipped at the knee, with the top of your foot resting on the low table. 

Make sure your back stays straight, with your weight slightly over your front leg. From this position, looking straight ahead, you’ll use your front leg to dip down until your front knee is at a 90-degree angle. Then bring your front leg back to a standing position.

Try doing this 10 times on both sides.

3. Bicycles

Now let’s work out that core. Lay down on your back, and bring your hands behind your head. Then, lift your feet up, keeping your knees bent. 

Then, you’ll start moving your legs as if you’re on a bicycle. Do this at 60-second intervals. 

Working from home is a wonderful thing, but it can also be isolating and lonely. For parents, it’s like having two full-time jobs overlapping one another. 

But even though you’re busier than ever, try not to forget about taking care of you. Your mental wellbeing and physical wellness matter — now more than ever. 

Looking for your next workout inspo? Give our friend, @shawnaneel (pictured above!) a follow. Based out of Nashville, TN, Shawna is a Master Instructor and Trainer at Full Ride Cycling, a coach at Boothcamp Gym, and as of recently, a co-host for our August giveaway. We put together this giveaway in an effort to support all the amazing and talented healthcare workers doing so much good in such a hard season.

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