16 sports exercises at home and in the office 😅

While you were locked up because of the confinement, even if you knew it was for your own good or for those you love, it could make you a little crazy. No ? Especially if your favorite pain relievers (yoga class, running club, weight room, tennis or soccer fields, etc) were inaccessible.

However, it is possible to stay active, even when you are at home or telecommuting. In fact, I'm issuing a new challenge to you: exercise at home for 5 minutes every hour. At the end of the day, you will have done the equivalent of 40 minutes of fitness. Yes!

Of course, the idea is not to break power records, but to work in the form of HIIT. This is a high intensity workout with the goal of making you more toned and helping you lose weight or stay lean.

In order to put this program in place, you'll need an app that will tell you when to stop and do your 5 minutes of exercise next to your desk. For example, you can download for free Promodoro Smart Timer on your mobile or tablet.

SmartWorkout Elite

What exercises to do in confinement

Here's the list of 16 exercises you'll do during your telecommuting breaks:

1st hour: Pectorals and triceps

Warm-up: 60 seconds ofArm swings

Push-ups in its different variants, including one-handed if you are good. In any case, choose the type of pump that is within your reach.

Dips on a chair. This is a good exercise for the triceps, easy to do with your office chair or a table. The pictures below show you how to do it:

2nd hour : Back muscles

Warm-up: 60 seconds of Arm swings

Rowing: The name of this movement comes from rowing, more precisely from rowing. It is a pulling exercise to build back muscles that is terribly effective. You can do the rowing with dumbbellsYou can use a towel or a rope attached to a pole or handle. You can even go under a table to lift yourself up with the strength of your back.

Bird: You won't fly away, but the movement makes it look like you're trying. Water bottles are all you need for this exercise, which doesn't require much effort. This video shows how to do it:

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Adjustable dumbbells 40kg

3rd hour: Biceps

Warm-up: 60 seconds of curls with little or no resistance. Basically you just contract your biceps as if you were lifting something. If you don't want to do it empty, hold a water bottle in each hand. If you are equipped, use a elastic band for bodybuilding weak or a barbell with no weight.

If you have no equipment, try filling bags with books or other heavy objects. For these home bicep exercises, you'll need to get creative.

bicep curls avec elastic bands ou haltères. Si vous n’en avez pas, glissez sous une table ou sous le bureau comme dans this video.

Hammer grip curls Curls: These are still curls, but in a neutral grip. You can do them with dumbbells or with elastic bands like in this video :

4th hour: Shoulders

Warm-up: 60 seconds of Arm swings

Élateral shoulder lesions. While standing, lean your torso forward slightly and raise your arms to shoulder height on each side, as if you were trying to fly. A relatively light weight such as water bottles is sufficient for the shoulders. Unless you are a experienced bodybuilder.

In this case, you'll need bungee cords to do this safely at home.

Éfrontal lesions. Contrary to the previous one, you raise your arms in front of you, always without exceeding the height of the shoulders.

Here is an example of the last 2 exercises with the elastic bands:

Remember that shoulder training should be done gently so as not to injure this fragile joint.

5th hour: Quadriceps and Hamstrings

Warm-up: 60 seconds of Jumping-Jack

Air Squats: It is simply squatting in the body weight. A session without this movement is inconceivable in a gym. But it's the same for a session at home.

Walked slots: You will love this exercise, I hope. It is easy to do and very effective for the legs. You will find a complete article with a video on the subject by clicking here.

6th hour: Quadriceps, calves and adductors

Warm-up: 60 seconds of Jumping Jack

Jumping Squats: As the name implies, you need to get into a squat position and jump as high as possible while falling back to the starting position. Follow this video. La seule contrainte avec ces exercices de sport à la maison, c’est qu’il faut penser aux voisins. Il vous faudra peut-être un bon ground sheet pour atténuer le bruit.

Side slits: This move will make your crotch ache a bit the first few days, but it's great for your thighs, the buttocks and adductors. This video will guide you:


7th hour: Calves and deep abs

Warm-up: 60 seconds of Jumping-Jack

Calf extensions: Nothing too difficult with this one. The calves are very strong muscles that can withstand long sets. As you can see in this videoIt is best to be able to stand on a ledge or step to stretch the calf on the way down or to lean forward. It is possible to work each leg separately to increase the difficulty, but it is not essential.

Boards (all variants): The most effective one is called the RKC plank, but no matter which one you choose, it's the best bodyweight exercise.

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8th hour: Abdominals and obliques

Warm-up: 60 seconds of Steam engine

Mountain climbers: I love this exercise without equipment because it combines intense cardio with leg work and crunches. You will find a complete description by reading this article to learn how to make mountain climbers.

Side boards : To work the muscles located on either side of the abs, the obliques. This is one of the variations of the planks mentioned in the article referred to in the previous section. You can see how to do it here.

How to meet the challenge of sport and containment

After 55 minutes of telecommuting (or chair), do the home gym exercises described above in the order listed for 5 minutes. Each time, start with a 1 minute warm-up. Then, alternate the 2 associated exercises for a maximum of 60 seconds without resting if you are able to do so.

If this is too difficult for you, do 30-45 seconds of movement and keep 15-30 seconds of rest. The important thing is that you will have done 2 sets of each before resuming work.

Most importantly, remember to set your pomodoro app or phone alarm to ring at the end of each 55-minute block. And off you go!

Why stick to these home workouts

Maybe with all you have to do, a home workout seems like the last thing on your mind. But the benefits of this habit will help convince you to give up the excuses.

Here are some of the benefits of alternating office work and fitness:

1. Greater efficiency by combining telework and sport

What you will notice right away is that you will quickly gain in efficiency during your work time. Indeed, the acceleration of your heart rate will oxygenate your brain which needs it after an hour at the office.

Be aware that sitting concentrates 50% of blood in the buttocks. Not the best place to improve your brain's efficiency, if you know what I mean 😉

2. Physical activity boosts your immune system

It has been shown that consistent training improves our immune defenses. For example, this is according to a May 2019 article in the Journal of Sport and Health Science. In addition, more active individuals report fewer sick days (article Figaro Madame).

3. Exercise reduces anxiety and stress

Stress and anxiety are often high in people who do office work. There are many stressors during work hours and few ways to release it. The good news is that exercise can both alleviate these symptoms for a few hours and reduce your stress over the long term, according to Anxiety and Depression Association of America (in English).

Of course, sports can't make everything better, but it does help you be better equipped to handle the challenges life throws at you.

4. Mini home workouts help you keep your gains

I'm not talking about financial gains here, but about the muscle volume with your hard-earned bodybuilding program.

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If you train regularly and then stop for an extended period of time, you will lose much of the progress you made. The speed and endurance of a long-distance runner will drop, the strength and muscle mass of a gym member will decrease, and the pounds you lost may come back.

You can maintain much of your earnings by staying active. This is especially important during this period of confinement because of Covid 19.

How to take advantage of this program

Here are a few simple tips that can help you stay motivated and committed to the challenge of getting more exercise at home during work hours.

Use your imagination

If your favorite movement isn't on my list, you can always incorporate it into your daily routine! This list is just a starting point to ensure that you are doing work every muscle group major.

Set goals for yourself

Yes, track your progress. These exercises will allow your body to move, your muscles to contract and your heart rate to increase. This is especially important during this period of confinement.

But don't stop there by setting goals for yourself. For example, if you start doing knee push-ups or incline push-ups, add reps until you are able to do classic push-ups. Then pursue the goal of doing decline push-ups, like these photos:

In short, progress at your own pace, but progress. Each additional physical activity and effort adds up to a healthier you.

Add weights or improvise

Some of these movements can be made more difficult by adding dumbbells, a kettlebell or resistance bands if you have any at home. If you don't have any equipment, you can use your body weight, book bags, water bottles or any other heavy object. You can even ask your spouse or children to climb on your back...


Conclusion on home exercise

You may be surprised at how much exercise you can get during work hours with just a few breaks. At the end of the day, you will have really tired your muscles and burned a lot of calories (free calculator).

I must warn you, however, that this type of training can have one major drawback... the smell 😉

Well, in winter, it's okay. But when it's warmer, you'll be sweating quite a bit. So unless you plan on taking several showers during the day, you might smell like a fennec by the end of the day 😉

If you are alone, you can get over it by taking a shower before lunch for example. If all your family is with you, as during this period related to the coronavirus, it may create some tensions. But all this is not my responsibility anymore...

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