Things have changed drastically since the forced lockdowns of 2020. A ton of people work remotely these days. There are stay at home parents. Permanently disabled folks. Seniors. All kinds of people might spend most of their time at home these days. But, with many of us not needing to actually get ready for the day and go anywhere, we increase our risk of being sedentary. Sitting around all day has risks: achy backs, poor posture, and unwanted weight are all included. Toss in all the second and third order effects and it gets worse.

Whether you don’t have a gym membership, or just can’t leave your home for one reason or another, consider improving your health while at home. A killer home workout routine with no equipment is your stealth weapon against the idle lifestyle trap.

Don’t think for a second that you need a lineup of expensive equipment to get in shape so you shouldn’t even try. You can easily embrace the grind from your living room, bedroom, or whatever space you’re in.

Fight back against back problems and weight gain. Let’s get to work, because at the end of the day, nobody is going to do it for you. This is your journey. Own it. Shape it. Excel in it. Let’s dive in. Here are five tips to get you up and keep you moving.

1. Make Sure You’re Standing and Moving Every Hour

Let’s cut to the chase. Your chair is not your friend. I know you’re buried in work and commitments, but sitting all day? That’s a terrible idea. Sitting all day raises your risk of all sorts of issues, such as heart disease, diabetes, and obesity.

Why break the sit? Because your body isn’t built to be parked in a seat all day. It craves movement. Standing and moving every hour wakes up your muscles, straightens that posture, and keeps your blood doing its lively dance through your veins. Think of it as oiling the gears. You wouldn’t let a machine rust. Why do that to your body?

Here’s your game plan:

1. Set Reminders: Use what you’ve got—phone, watch, computer. Make them buzz, ring, or sing. Just ensure they’re nagging you every hour to stand up and strut. No fancy gadgets needed, just a desire to be healthy through movement.
2. Stretch and Stroll: Use this break to stretch towards the sky and then do a bit of movement. Bathroom break, walk down the road, 100 burpees. Whatever it takes to move.
3. Desk Shifts: If you can, switch between sitting and standing desks. No standing desk? Stack some books and elevate your workspace. Adapt and overcome.

Remember, this is about increasing your overall movement and weaving activity into the fabric of your daily life. Nobody’s going to hold your hand through this. You want change? It’s on you to make it happen.

Stand up, move, repeat. Take 10 minutes every hour to put in some steps or work to elevate your heart rate.

2. Keep Weights and Bands Near Your Desk

You don’t need an entire gym to stay on top of your game. You can do a LOT of things with bodyweight exercises, but they don’t always compare to weighted exercises. Adding just a couple of weights or resistance bands can change your trajectory without breaking the budget.

Minimal Gear, Maximum Gains: Keep it simple. A pair of weights or a resistance band near your desk is a secret weapon. A $40 set of resistance bands from Amazon or a pair of dumbbells can open up all sorts of new movements, from pull-a-parts to lateral raises, really helping you to develop those muscles.

Sneak in That Fitness: During those five-10 minutes when you’re waiting for a reply, or the 10 minutes each hour you are up and moving, grab those weights. Do some arm curls, shoulder shrugs, or stretch it out with your band. Make a small circuit course.

Weights and bands, at your desk, with a bit of focus, and a hint of that growth mindset can be all you need in a pinch.

3. Get a Treadmill or Standing Desk

Let’s get one thing straight: if you’re serious about infusing movement while at home, sometimes you need to put in some work. When kids are small or while working from home you might not be able to go on long walks or otherwise get out of the house. Consider a treadmill desk or standing desk. They can be incredibly helpful for adding in movement or keeping you upright when you can’t actually leave the house.

Why bother moving while working? Movement boosts brain power, keeps you alert, and slashes those pesky health risks tied to sitting all day.

Treadmill vs. Standing Desk – What’s the Deal?

• Treadmill Desks: Basically, you just walk at your desk. They are usually pretty non-intrusive and can fit under your desk but keep in mind, treadmills make noise. They hum, buzz, and can be something you might not want heard during a conference call.
• Standing Desks: Standing desks on the other hand are dynamic. They do exactly what they sound like: elevate your workspace so you can stand up. You can move, stretch, and stand without creating a ruckus.

Choosing between a treadmill and standing desk isn’t just about preference. It’s a strategic decision that impacts how you live, work, and thrive.

Your workspace should be set up in way that showcases your work and health habits, but always aim for what drives you toward peak performance.

4. Embrace Your Stairway

You don’t need a fancy stair machine when you’ve got actual stairs. And, why not? They are already built in if you have a two+ story home, a basement, or live in an apartment so the cost is already taken care of.

The Staircase: Your Secret Weapon: Here’s the truth—stairs are not just for getting from one floor to another. They’re a gold mine for building strength and endurance. Scaling them daily is a surefire way to condition your body.

Benefits That Rival a Mountain Climb: You want benefits? How about stronger legs, a powerful core, and a heart that won’t quit? Stairs challenge your body in a way flat surfaces dream of.

Turn Up the Heat: Want to crank up workout intensity? Introduce intervals on your staircase. Sprint up, walk down just like in high school gym class on the bleachers. Keep repeating. It’s not complicated—it’s back to basics.

Integrating Stairs Into Your Daily Grind:

• Walk Up, Charge Down: Start simple. Walk up the stairs, then control your descent. It’s cardio and leg day rolled into one.
• Double Step Power: Think one step at a time is the only way? Skip a step every time. Feel the stretch; feel the power of those quads and hamstrings firing up.
• Sideways Hustle: Rotate your hips and climb sideways. It’s not just a fresh take. It’s a core challenge, a balance test, and a way to sidestep boredom.

Your staircase is not a decoration. It’s an opportunity. Seize it. Integrate the stairs into your home workout routine.

5. Nutrition

Let’s make one thing absolutely clear. No matter how much you exercise, how active you are, and how much effort you are putting in, it won’t amount to anything if your eating habits are trash. There are plenty of distractions at home that can wreck your progress. Chips, candy, deserts, plus the ability to make anything you want at any time (provided the ingredients are in the house) make staying on track nutritionally incredibly hard.

You Are What You Eat: Great nutrition is more than half the battle. Building muscle or shedding weight, your kitchen’s your second gym. Ignore it, and you’re sabotaging your own efforts. Feeding your muscles properly pushes you closer to excellence with every rep.

Eat Smart, Not Just Less or More: Think building muscle means scarfing down everything? Or that weight loss is about eating like a bird? Wrong. It’s about the right balance of proteins, carbs, and fats. Prioritize lean protein and complex carbs with a focus on veggies, fruits, lean proteins, and whole grains. Keep it balanced.

Timing is Key: What you eat is crucial, but so is when you eat it. Pre-workout, fuel up with something light but energizing—a banana or a small yogurt. Post-workout, give your body what it needs to recover and grow. Protein is a must, along with some carbs to replenish your energy stores. Prioritize protein throughout the day, and stick to a total calorie intake based on your goals.

Quick Meal Tips:

• Pre-Workout: A piece of whole grain toast with peanut butter and half a banana.
• Post-Workout: Grilled chicken and brown rice or a protein shake.
• Breakfast: A Greek yogurt, 2 eggs, and some oatmeal
• Lunch: Large salad, topped with chicken breast.
• Dinner: A 6oz sirloin, baked potato, and steamed vegetables

Bottom line: Without proper nutrition, you’re cutting corners on your health journey. I couldn’t help you build a home workout routine that needs little to no equipment if I didn’t tell you that nutrition is 80% of the fight, could I?

Staying Fit at Home Doesn’t Have to be Hard

Here’s the deal: nobody’s coming to save you. I can give you all sorts of tips, you can read everything on the internet, and the most amazing plan could be laid in your hands, but if you don’t put in the work it won’t happen. Your fitness is on you. But here’s the kicker—staying fit at home isn’t some Herculean task designed for the elite few. It’s about making the most of what you’ve got, where you are, with the time you have.

Think about the kind of life you want to lead. More energy, sharper focus, better health. How can you get there with what you have available? You don’t need a gym full of equipment or to spend thousands on different tools to get where you want to be. You can have a home workout routine with little to no equipment.

We’ve broken it down: use your bodyweight for resistance. Turn your home into an interval training arena. Stairs aren’t just for avoiding the elevator; they’re your new best friend for cardio and strength. And don’t forget—feeding your body right isn’t just about fuel; it’s about fortification.

You want motivation? Look in the mirror. That’s your competition. That’s who you’re proving wrong every single day. Staying fit at home is not just possible; it’s your path to excelling in everything you do. Because excellence isn’t just for the gym, the office, or the competition—it’s for life.

So, what are you waiting for? Embrace the challenge. Embrace the opportunity. And most importantly, start embracing the version of you that refuses to accept excuses. Your journey, your health, your excellence—it starts now.

Brandon's Approach to Training

I'm not just any fitness coach. I'm the engine behind CONDITIONerd. My history is packed with sports from my school days, nearly a decade serving as a Marine, and over 17 years tackling every challenge the fitness world could throw at me.
I'm certified in everything that counts—personal training, sports nutrition, bodybuilding, and even corrective exercises to keep you injury-free. At CONDITIONerd, I'm all about setting down the challenge for you to break your limits. No taking the easy way out.

This is your adventure, but remember, I've got your back every step of the way. Are you ready to boost your game? Let’s do this, and let’s do it right

If you want to learn more about me, click:

Read More about Me