Keep your body moving on the hour whilst working at home
Practical ways to move each hour:
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Stand and stretch for 1–2 minutes.
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Do 10 squats, push-ups, or jumping jacks.
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Walk to get water or make tea.
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Use a standing desk for part of the hour.
Bodyweight Exercises (no equipment needed)
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Strength
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Push-ups (regular, incline, decline, diamond, etc.)
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Squats and lunges
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Planks and side planks
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Glute bridges
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Dips using a chair or sofa
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Cardio
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Jumping jacks
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High knees
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Burpees
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Mountain climbers
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Shadow boxing
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Flexibility & Mobility
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Stretching routines after workouts
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Yoga or Pilates (many free YouTube classes available)
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Foam rolling (or use a rolled-up towel if no foam roller)
Training Styles to Try
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HIIT (High-Intensity Interval Training): short bursts of intense exercise followed by rest, great for burning fat.
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Circuit Training: rotate through different bodyweight moves with little rest.
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Progressive Overload: increase reps, sets, or time under tension each week to keep improving.
Household “Equipment”
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Water bottles or backpacks filled with books as dumbbells
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Towels for sliding core exercises
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Chairs for step-ups or tricep dips
🔑 Habits That Matter
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Be consistent: aim for 3–5 sessions per week.
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Mix cardio, strength, and flexibility.
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Track progress (reps, times, or how long you hold planks).
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Support it with good nutrition, sleep, and hydration.
