I talk to many people who work from home. They all tell me the same thing. Their stomach has grown. Their old pants do not fit. They feel lazy the whole day. And they do not know what to do because going to the gym takes too much time and also they feel shy.
So I tell them one thing. You do not need a gym. You need a fat burning workout for remote employees that you can do inside your own room. In your shorts and old t shirt. Without anyone watching you.
Let me tell you how to do this. I will not give you twenty exercises because that is too many. I will give you six. And I will tell you exactly how to do them so you do not hurt yourself.
First Understand Why Your Body Is Storing Fat
When you go to an office, your body moves. You get up from your seat to talk to the person two desks away. You walk to the washroom that is far. You stand in the line for tea. You walk to the parking lot. All these small things add up to maybe one hour of walking every day.
But at home, everything is near. Your washroom is ten steps. Your kitchen is five steps. Your bed is three steps. So your body stops moving. And when your body does not move, it stores fat. Especially near your stomach and your hips.
Also at home you eat more. Not because you are hungry. Because you are bored. Because the biscuit packet is right there. Because you can eat while you are on a call and nobody can see you. This is the truth.
So a fat burning workout for remote employees is not about becoming a bodybuilder. It is about telling your body that it cannot just sit and store fat anymore.
Read Also: Strength Training For Women Over 50 Beginners
What time should you do this workout?
Morning is best but not early morning. I mean after you have had your tea and you have answered the first few emails. Around ten thirty or eleven. Your body has woken up by then. Your joints are not stiff.
If you cannot do morning then do it at four in the evening. That is the time when most remote employees feel very lazy. Their back hurts. Their eyes feel heavy. That is the perfect time to do this workout. It will wake you up better than a second cup of coffee.
Do not do it right after eating. Give at least one hour gap. If you do it on a full stomach you will feel like vomiting. I am telling you from experience.
What you need before starting?
Nothing. Really nothing. Just a small space near your chair. Enough to stretch your hands left and right. If you have a mat then good. If not then floor is fine. If you have knee pain then take an old bedsheet and fold it twice and put it under your knees.
Keep a water bottle near you. Not cold water. Normal room temperature water.
Wear loose clothes. Do not wear jeans. Many people try to workout in jeans and then they cannot move their legs properly. Home shorts or track pants are good.
The full plan step by step
You will do six exercises. Each exercise you do for forty seconds. Then you rest for twenty seconds. After finishing all six, you rest for one minute. Then you start again from the first exercise. You do this whole cycle three times.
If you cannot do three times in the first week, do two times. That is okay. Do not push so hard that you hate the workout and stop completely after three days.
First exercise is standing knee to chest
Stand straight. Keep your back straight. Do not bend forward. Now lift your right knee as high as it can go. Try to touch your chest with your knee. You will not actually touch because your stomach is in the way but try. Then bring it down. Lift your left knee. Keep doing this. Move fast.
After twenty seconds you will feel your breath getting heavy. That is good. That is your fat burning starting. Keep going for the full forty seconds. If you cannot lift your knee high, lift as high as you can. Do not feel bad.
Second exercise is chair squats
Take a chair and put it behind you. Any chair is fine. Even your office chair but lock the wheels so it does not roll. Stand straight with your feet a little apart. Now slowly sit down. When your hips just touch the chair, stand back up. Do not sit fully and relax. Just touch and come up.
This exercise works on your thighs and your hips. These are the places where remote employees gain the most fat because you are sitting the whole day. Do this for forty seconds. Your legs will start shaking a little. That is normal.
Some people do squats without a chair and they go too low and hurt their knees. So use the chair. There is no shame in using a chair.
Third exercise is standing twist
This one is for your stomach fat. Stand with your feet shoulder width apart. Keep your hands in front of your chest like you are holding a big ball. Now twist your body to the right side as much as you can. Your hips should not move. Only your upper body twists. Then twist to the left side. Keep twisting right and left fast.
This exercise burns the side fat. The fat that hangs over your belt when you sit. Do this for forty seconds. You will feel a stretch in your lower back. That is fine. If you feel pain then twist less.
Fourth exercise is wall push ups
Find a wall in your room. Stand facing the wall. Keep your hands on the wall at the same height as your shoulders. Your feet should be a little away from the wall. Now bend your arms and bring your face close to the wall. Then push back. This is a push up but on the wall.
This is good for people who cannot do normal push ups. It makes your arms and chest stronger. Do it as fast as you can for forty seconds. Do not lock your elbows when you push back. Keep them slightly bent.
Fifth exercise is lying leg raises
Lie down on the floor. If your floor is hard then use your bed but make sure it is firm. A very soft bed will not work. Keep your hands near your hips with your palms facing down. Now lift both your legs straight up without bending your knees. Lift until your legs are pointing to the ceiling. Then bring them down slowly but stop before your feet touch the floor. Then lift again.
This is very hard. Many people cannot do it for forty seconds in the beginning. So here is an easier way. Lift one leg at a time. Right leg up and down ten times, then left leg up and down ten times, and keep repeating. Slowly your stomach muscles will get stronger.
This exercise is for the lower stomach fat. That is the most stubborn fat for remote employees.
Sixth exercise is side lunges
Stand straight with your feet together. Take a big step to your right side. Now bend your right knee and sit into that side. Your left leg should stay straight. Then push off your right foot and come back to the middle. Now take a big step to your left side and bend your left knee. Keep doing this side to side.
This exercise opens your hips. When you sit for many hours, your hips become tight. Tight hips store more fat. This move also burns fat from your inner thighs. Do it for forty seconds. Go as fast as you can but keep your balance.
Rest and repeat
After the sixth exercise, you will feel tired. Walk slowly in your room. Drink some water. After one minute, start again from the first exercise. Do all six again. Then rest one minute. Then do the third round.
After finishing the third round, do not just fall on your bed. Walk for two minutes. Shake your hands and legs. Breathe normally. Then you are done.
You May Also Like: Murph Workout Explained: Steps, Benefits, and Tips
How many days per week?
Do not do this every day. Your muscles need rest to burn fat. Do it on Monday, Wednesday, and Friday. That is three days per week.
On Tuesday and Thursday, just walk inside your home for fifteen minutes. No need to walk fast. Normal walking. On Saturday do nothing or just stretch a little. Sunday is full rest.
This schedule works. I have seen it work for many people.
What to eat so this workout works better?
I am not a dietician. I will not give you a complicated plan. But I have seen what stops fat burning for remote employees.
- First thing in the morning, drink one glass of water. Not tea. Not juice. Just plain water. Your body is dry after sleeping. Water helps your fat burning start.
- Second, do not keep food on your work table. Keep your biscuits and chips in the kitchen. If you have to get up to eat, you will eat less. This small thing makes a big difference.
- Third, stop eating by seven thirty in the evening. If you eat late at night, your body stores that food as fat because you are not moving after dinner.
- Fourth, reduce sugar in your tea or coffee. If you take two spoons, take one. If you take one, take half. Sugar is the biggest reason remote employees gain fat.
Problems you will face and how to handle them
You will feel very tired after the first round. That is normal. Your body is not used to moving. Rest for two minutes instead of one minute. Do only two rounds for the first week. Then add the third round in week two.
Your knees might hurt. If your knees hurt, do not do the jumping movements. Do everything slowly. For the standing knee lift, lift your knee only halfway. For the side lunges, take a smaller step. Listen to your body.
You might forget to do the workout. This happens to everyone. Put a sticky note on your laptop screen. Write on it in big letters WORKOUT. Every time you look at the screen you will see it. Or set an alarm on your phone for the same time every day. Keep the alarm name as FAT BURNING.
You will not see changes in one week. Do not get sad. Your body took many months to gain that fat. It will take a few weeks to lose it. But after two weeks you will feel more energy. Your pants will feel a little loose. That is the real sign.
A sample day for a remote employee doing this workout
Wake up at eight. Drink water. Answer emails until nine thirty. Have tea and breakfast. Work until eleven. Then stand up from your chair. Move your chair to the side. Do the full three rounds. Takes around eighteen minutes. Then drink water. Wipe your face. Sit back down. Work until one. Have lunch. Work until four thirty. Then take a fifteen minute walk inside your home. Work until six. Stop. Eat dinner by seven fifteen. Sleep by ten thirty.
This is a normal day. Nothing special. No gym. No expensive food. Just small changes.
Why this specific workout works for remote employees?
Other workouts expect you to jump high or run fast or lift heavy things. You cannot do those things in a small room. Also you are tired from sitting and looking at a screen. Your back hurts. Your neck hurts. This fat burning workout for remote employees is made for your situation. It does not need space. It does not need equipment. It does not need you to change your clothes ten times. You can do it between two meetings. You can do it while your lunch is heating up.
The most important thing is starting. Do not wait for Monday. Do not wait for next month. Stand up right now and lift your knees twenty times. That is the beginning. After that, everything becomes easier. Save this page. Share it with your friend who also works from home. And do not worry about doing it perfectly. Just do it. That is enough.