Shopping Cart
Menu Close


Stay Active at Home: Quick Workout Routines for Work and Study Breaks


Working or studying from home can be both a blessing and a curse. You don’t have to commute in order to get your work done; on the other hand, it can be difficult to stay motivated when you’re not surrounded by colleagues or classmates. What’s more, if you’re stuck inside all day, there’s a good chance your physical health will suffer as well. But the truth is that you don’t have to let your physical health take a backseat just because you’re staying home. In this article, we explore some quick workout routines that can help keep you fit even while working or studying at home.

Workout #1: The Desk Jockey

500 - Fit Kilter

If you work at a desk or study at home, you can still find time for a quick workout! Here is a great workout to do right at your desk:

  1. Start by doing some desk push-ups. Place your hands on the edge of your desk and do a push-up. If you can’t do a full push-up, try doing them from your knees. Do 10-15 repetitions.
  2. Next, do some tricep dips off of your chair. Place your hands on the seat of the chair and dip your body down, keeping your back straight. Do 10-15 repetitions.
  3. For a core exercise, try doing some seated Russian twists. Sit up tall in your chair and twist your torso side to side, reaching with your opposite hand each time. Do 10-15 repetitions on each side.
  4. Finally, finish up with some leg raises. Sit up tall in your chair and raise one leg straight out in front of you, keeping the other leg bent with the foot flat on the floor. Repeat with the other leg. Do 10-15 repetitions on each side

Workout #2: The Office Warrior

636389048421507748 Fitness Free Workouts NYL2 - Fit Kilter

Assuming you have a desk or some other type of sturdy surface to prop yourself up on, this workout is perfect for getting your blood flowing and your body moving, even when you’re stuck at home.

  1. Start by sitting up tall in your chair, with your feet flat on the ground and your shoulders relaxed.
  2. Take a deep breath in, then exhale as you reach your arms overhead, stretching as high as you can.
  3. Inhale again as you lower your arms back down to your sides.
  4. Exhale and twist to the right, reaching your right hand toward the back of the chair while keeping your left hand on your left thigh. Hold for a few breaths, then inhale as you release the twist and return to the center. Repeat on the other side.
  5. Next, place your hands on either side of your chair seat and inhale as you press down, lifting your butt off the chair an inch or two (or as much as you can). Exhale as you release back down into the chair. Do 10-15 reps.
  6. To finish, take a deep breath in and exhale as you reach forward, placing your hands on the ground (or whatever surface is in front of you). Inhale through your nose as you lengthen your spine and lift your chest up; exhale completely as you curl back down into a hunch (still reaching forward with your hands). Do

Workout #3: The Lunchtime Express

womaninsportsw 738577 - Fit Kilter

If you’re short on time but still want to get in a good workout, try this lunchtime express routine. It only takes about 20 minutes, but it’s sure to get your heart pumping and leave you feeling energized for the rest of the afternoon.

After a brief warm-up, start with a minute of jumping jacks or jogging in place. Then, do 1 minute of each of the following exercises:

  • push-ups
  • sit-ups
  • squats
  • lunges
  • jumping jacks or jogging in place

After you’ve completed all 5 exercises, take a 1-minute break, then repeat the circuit 2 more times for a total of 3 circuits. Finish up with a cool-down and stretch.

Workout #4: The Afternoon Energy Booster

GRT woman office work laptop coffee tea 1296x728 header 1296x728 1 - Fit Kilter

Whether you’ve been working all morning or studying for hours, it’s easy to feel a lull in energy in the afternoon. If you’re looking for a quick pick-me-up, try this workout!

Just set a timer for four minutes and see how many reps of each exercise you can do:

– Jumping jacks

– Push-ups

– Squats

– Sit-ups

No rest in between exercises – just keep going until the timer beeps! This is a great way to get your heart rate up and boost your energy for the rest of the day.

Workout #5: The Evening Unwind

Bedtime Workout Routines - Fit Kilter

After a long day of work or studying, it can be tough to find the motivation to work out. However, there are some quick and easy exercises that you can do in the evening to unwind and get your body moving.

One great way to get started is by taking a short walk around your neighborhood. This can help clear your head and give you some much-needed fresh air. If you’re looking for something a little more challenging, try doing some bodyweight exercises like push-ups, sit-ups, or squats.

Another great way to unwind is by stretching. Stretching not only feels great, but it can also help improve your flexibility and range of motion. Try doing some basic stretches like reaching for the sky or touching your toes.

Finally, if you really want to relax, try doing some yoga or deep breathing exercises. These activities can help calm your mind and body after a long day.


Working or studying from home can be challenging, but incorporating quick workouts into your day can make a big difference. Just 10 minutes of exercise at regular intervals is enough to help you stay focused and energized throughout the day. With these simple yet effective exercises, you will soon find yourself feeling great and achieving more in less time. So why not get started today?

Explore More Articles

More Articles

Scroll to Top