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In a state of global uncertainty, many of us are having to work from home, and as a result, our fitness is taking a hit. However, this doesn’t have to be the case. Here at Trojan Fitness, we believe there are many ways of maintaining, or even gaining fitness, whilst staying within the comfort of your home. Just because the gym is shut, doesn’t mean you have to stop exercising. If anything, you’ll be more productive when working at home if you stay active. Both your physical and mental health will thank you.

Establish a fitness routine

When you no longer have the structure of going to the gym before work, it can become difficult to discipline yourself and ensure you do work out. There is something about exercising in your living room that doesn’t seem quite so enticing. This is why it is important to develop a fitness routine, so you stay in shape. If you want to do strength-based workouts on a Monday, but by Wednesday you are desperate to raise your heart rate with some cardio, plan your week. You can ask your personal trainer to help you do this.

Here are a few tips to help ensure you stick to a regular training routine:

  • Workout first thing in the morning. This gives you little time to consider not doing it
  • Put it in your diary. If it’s in your diary, it’s a plan, and you will feel guilty if you cross it out.
  • Videocall your personal trainer. If you find it more effective to train with your PT, schedule a virtual session with them on a regular basis.

Now you’ve got the motivation to work out, what can you do from home?

Body weight exercises

Body weight exercises are a brilliant way of improving both your strength and mobility. For more information on how to target specific areas, check out our guides on how to build your glutes and grow your chest. You don’t need heavy weights to get fitter, all you need is yourself. You can work every part of your body without needing extra equipment. Here are a few things you can do:


  • Lunges
  • Side lunges
  • Squats
  • Calf raises (use stairs – image below)
  • Hip raises/ glute bridges (single or double leg)
  • Wall sit
  • Step ups


  • Crunch variations
  • Ankle touch
  • Leg raise/lower
  • Plank
  • Side plank (both sides)


  • Press ups (Can be done on knees or feet)
  • Wall press ups
  • Plank press ups (works core too!)
  • Tricep dips (use a chair or sofa edge)
  • Bicep curls (with water bottles)
Calf Raises on Stairs 1
Calf Raises on Stairs 2
Calf Raises on Stairs 3

Be imaginative!

To make these exercises slightly harder without regular gym weights, there is no need to look further than your kitchen. Items such as water bottles, cartons of milk, or tins of beans can substitute weights. You can fill up water bottles of varying sizes for a heavier weight. Cushions can also be used for ankle stability exercises and chairs for hamstring raises, tricep dips or press ups. No gym, no excuse!

Raise your heart rate

If you are craving a bit of cardio and just want to get your heart rate up, being self-isolated is no reason not to do it.  There are plenty of exercises that will get your heart pumping and make you sweat, so you really do feel like you’ve had a full-body workout. Here are a few for you to try:

  • Jumping jacks
  • Burpees
  • Step ups (using the stairs)
  • Jog on the sport
  • Jumping squats/lunges
  • Boxing- ask someone you live with to hold pillows up for you to box

Refresh your mind with a walk

When work life has you stuck inside all day, nothing makes you feel better than some fresh air. It is a good idea to go outside for a brisk walk as it can give you an energy boost after a day in your home office. You could even schedule active meetings, so you can walk and talk.

There are so many things you can do to stay fit when working from home. So, remain active!

Hannah Irwin