Running your business from home is a great way to save on expenses when you’re starting out. You avoid paying for office rent, eating out at lunch and money spent commuting. But, one area where you could end up paying is your health. If your home-office routine means you walk no more than a few meters from your bed to your desk each day, and then sit in front of a computer for 8 (or more) hours, you could be doing real damage to your health.
Fortunately, research suggests that you can get a lot of health benefits from doing as little as 15 minutes of exercise per day. So, let’s look at 5 simple exercises you can do in your own home which will get your heart racing, without interrupting the flow of your work too much.
Here are 5 simple exercises for home-based freelancers and entrepreneurs:
Burpees offer a full-body workout which will burn calories fast and get you sweating. Aim for three sets of 10 burpees, with a 30 second break between each set.
- Begin stood up straight before crouching down and placing your hands on the floor in front of your
- ‘Hop’ your feet backwards so you’re in plank position
- Then, jump your feet forward to crouch position again, before leaping into the air with arms extended
- When you land, move immediately back to crouch and repeat
2. Mountain climber
Another high-intensity quick home workout, mountain climbers are a powerful exercise for getting almost every muscle in your body firing.
- Once again, begin in plank position
- Next, rapidly bring one knee up to your chest before returning it to plank before switching to the other leg. Do this as fast as possible
- Do three sets of mountain climbers lasting 45 seconds each, with a 30 second break between each set
Squats are a powerful exercise for your leg muscles. After a few rounds, you’ll really start to feel the burn.
- Stand with your feet in line with your shoulders and your arms in front of you
• Gradually bend your knees while keeping your torso straight until it almost feels like you’re in sitting position
• Then, drive up through your legs so you’re standing up straight
• Do 3 sets of 10 squats with a 15 second break between sets
4. Raised push-ups
By placing your feet at shoulder height – on your couch or a coffee table, for instance, you increase the benefits of standard push-ups.
- Get into plank position, before placing your feet on a stable surface which is parallel in height to your shoulders
- Then, with your hands placed in line with your shoulders, bend your elbows so your chin is almost touching the ground before pushing back up
- Do 3 sets of 10 push-ups with a 30 second break between sets
5. Jumping jacks
A great way to get your heart rate up, jumping jacks also help tone your legs and arms in this quick home workout.
- Stand up straight with your arms by your side
- Next, jump up, and simultaneously swing your arms up into the air (watch out for lights!) and your legs out to the side into a star shape
- When you land, return your arms to your sides before repeating in quick succession
- Do three 30 second sets of jumping jacks with 15 second breaks