• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Mile By Mile

Life is what happens when you're busy running marathons...

  • Home
    • Contact Page
    • Privacy Policy
  • Recent Posts
  • Run Coaching
    • Coaching Philosophy
    • Contact Page
  • Left Menu Extras

    • Bloglovin
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • Training Plans & Downloadable Resources
    • Store
    • Cart
    • Checkout
    • Virtual Race Resource Guide
  • Running
    • Running Posts
      • Runners’ Roundup
      • Fartlek Friday
    • Favorites
    • Races
    • Workouts
      • Running Workouts
      • Strength Training Workouts
  • Right Menu Extras

in Life, Runners' Roundup, Workouts · May 6, 2020

Tips for Getting In Your Workout While Working From Home

Now that many of us have been working from home, or simply staying at home, for over 6 weeks, it has sort of become our new normal. Honestly I think it is going to feel really weird to go out again and start doing things. In some ways, falling into this new routine is good if it means we are settling in and adjusting. For the first few weeks we didn’t necessarily know how long this would go on, so I think many people were not really thinking about creating sustainable routines. Now that we are further in, it’s become more important to create some good habits that will help us to stay mentally and physically healthy. That may include getting in your workout while working from home.

It's not always easy to get in a workout while working from home. Here are some tips to help you make that time and create a healthy fitness routine during this challenging time. #fitness #workout #fitnesstips

While everyone’s situation is different, I get the sense that many people will continue working from home even as stay at home orders are lifted. Especially if jobs can be done remotely. If you expect to continue working from home for a substantial period of time you may want to consider if and how you are getting your workouts in.

Challenges of Working Out While Working From Home

Working from home sounds nice until you think about all the logistics that are truly involved. Especially if you are adding kids and lack of childcare to the mix. It feels like everyone is a little extra stressed right now making communicating with coworkers virtually more challenging. Plus we are feeling trapped and uncertain. When I worked from home before COVID-19 it was a much different experience. It was only 1 day a week so I could plan out my weekly tasks so meetings could be done in person. Everyone was pretty much following a normal work schedule of 8:00-5:00 or so, other than the occasional late night E-mails. Now, we are all working from home and we are all working all hours of the day and night.

Other challenges may include not having access to a gym, no longer having a schedule or real routine, the walk to your “office” is likely just a few steps, and there may be a lack of motivation. It’s hard to care about fitness when you can (in some cases) wear your pajamas all day!

Ways to Get in a Workout While Working From Home

1. Create a schedule or routine

When working from home it’s easy to think “I’m home all day, I’ll find time to work out later”, but it likely won’t happen if you put it off. It can be very difficult to set boundaries while working from home so try to create a schedule or at least a routine. Try to go into the day with a clear plan of when you will start and stop working and when you will make time for your workout.

2. Get it done first thing in the morning

Ideally, try to get your workout done first thing in the morning. This should be easier to do without a commute to work. You will feel more energized and productive throughout the day, and you can check it off your “to-do” list before you even sit down to start working!

tempo run

3. Take small movement breaks throughout the day

Getting in your scheduled workout is great, but it’s even better to continue moving throughout the day. While working in an office you are probably walking around to go to meetings or to talk to coworkers. At home you can be more creative because no one can see you (unless you are on a video call!) so find ways to move throughout the day. I end up sitting on the floor to work quite a bit (due to watching/playing with a toddler at the same time). It’s a good way to change up my position rather than sitting in a chair all day, and encourages a little bit of stretching as well.

kneeling

4. Get out for a walk

If it was difficult to make time for a lunch break while at work, doing so at home is even harder. You are likely checking your E-mails or doing some sort of work while you are eating lunch, so try to take a few minutes at some point in the day to go outside for walk. You could even talk on the phone while you are walking, but better yet- try to put the electronics away for a few minutes and enjoy the fresh air.

walk

5. Add it to your calendar

Once you decide when and how you will work out, add it to your work calendar. There are ways to make appointments “private” so your coworkers can’t see it, or you can just label it as something like “personal appointment”. However, you might as well allow them to see that you are making time to work out. Maybe you will inspire someone else to do the same!

6. Create a fitness area where you work

I’m not suggesting you create a home gym in your office (or wherever you work) but can you add a few things that will allow you to do some exercises when you have a few minutes? For example, a foam roller, an exercise ball, or a resistance band. You can even sit on the ball while you work for a core workout!

banded side steps

However, if you are looking to set up a home gym here are some posts that may help you!

Home Gym Tour Plus Workouts You Can Do At Home
5 Things On My Home Gym Wish List
Top 5 Items For Your Home Gym

8. Try something different

Right now many workout apps are free, and many trainers are offering classes online. This is a great opportunity to try something that you have never done before. If you usually go to the gym and use the elliptical, this a great time to try a strength training class.

9. Find a way to hold yourself accountable

We don’t have races to train for, we’re not seeing anyone, and we don’t even need to wear real clothes most days. So it’s important to find ways to hold yourself accountable. This could be as simple as putting a check mark on your calendar each day that you work out. You could also decide to work towards another type of fitness goal.

10. Wear clothes you can exercise in

If you have the flexibility, you might as well wear comfortable clothes that are conducive to exercising in! This way whenever you have a chance you can get in your workout, or a least a few exercises. If you decide to work out first thing in the morning then get dressed in your workout clothes right when you wake up.

strength

11. Walk around barefoot

This one seems weird, right? Well, think about all the strength you will get in your feet if you spend more time barefoot! Personally I am loving less time in shoes. To give your feet a little extra love you can roll them on a tennis ball while you work.

12. Stretch or walk during calls

If you don’t need to have your camera turned on, try to move around while you are on calls. Maybe you still need to be at your computer, but you could do a few stretches here and there to wake up your body.

hip mobility

13. Make it fun

If you are struggling to get in workouts while working from home, think of it as “playtime” for adults! Or better yet, get your kids involved. Sometimes a shift in our mindset can make a huge difference. Think of it as something you get to do, not something you have to do.

I’m sure there are lots of other ideas for workouts to do while working from home. Hopefully this list will get you on the right track if this is something you are struggling with!

You may also like: 28 Things You Can Do When You Are Stuck Inside

If you are working from home now, are you having a harder time fitting in your workouts?
Any other tips you would add to this list?

You may also like:
How To Work From Home With a Young Toddler
Running For Stress Relief During Times of Uncertainty 
A Shift In My Running and Workout Focus

Coaching

Interested in learning more about the coaching services I offer? Learn more here!

Newsletter Sign up

Subscribe to the Mile by Mile Newsletter for Updates, Running Tips, and More!

* indicates required
Previous Post: « Can You Set a New PR in a Virtual Race?
Next Post: Desperate For Spring Running Weather »

Reader Interactions

Comments

  1. Catrina says

    May 6, 2020 at 3:32 am

    Once again, excellent tips!
    For me, a schedule and holding myself accountable are key.
    When I get up in the morning, I put on my running gear and I do my work-outs first thing (although not as early as you!)
    It feels so much better when the body has had its exercise!

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:52 pm

      Yes! Getting it done first thing really helps! For me its so hard to get it done when I put it off.

  2. Beckett @ Birchwood Pie says

    May 6, 2020 at 7:10 am

    For me the most important thing is working out in the morning before I start work – otherwise it is not going to get done. I’ve been taking “bodyweight” breaks throughout the day for things like pushups and that small stuff is really starting to pay off. I had gotten to the point at work where I didn’t have time to leave my desk at lunch but since we’ve been home I’ve always been able to find time to take the dog for a walk at lunch.

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:53 pm

      I also have found that i am more active throughout the day while working from home. Sometimes I am forced to be just because I have a toddler but I also will take a few minutes here and there to stretch or do a few core exercises.

  3. Wendy says

    May 6, 2020 at 7:28 am

    Working from home was an interesting challenge for me! I liked being able to work out, but I always felt guilty stepping away from my computer. It felt good to move and sweat, tho! I agree that getting dressed to work out is a good tactic.

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:54 pm

      It can get tough to manage the guilt. I usually end up reading E-mails on my phone even when I am away from my computer!

  4. Laura says

    May 6, 2020 at 7:51 am

    I work from home full-time normally. Walks are definitely a daily staple! I usually run early in the day also so I am in a better mindset to work.

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:55 pm

      Working out first thing is definitely ideal! I think it would be hard to stop in the middle of the day or to get it done after the work day is over.

  5. Judy @ Chocolaterunsjudy says

    May 6, 2020 at 7:56 am

    I think you’ve really covered this well! Lucky for me, I started working from home about 20 years ago.

    I think small bouts of movement throughout the day (they really add up) & doing it first thing in the morning — which is a do as I say, not as I do thing for me — are the most important tips!

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:56 pm

      I think if I always worked from home I would really need to make it a point to get in movement breaks throughout the day!

  6. Kimberly Hatting says

    May 6, 2020 at 8:10 am

    I’m such a morning person, so working-out first thing would be my go-to if I was working from home. That said, I have been working on-site through all of this so my routine has not really been affected. I think working from home would be tough for me in terms of staying focused on my job duties…I’d be tempted to do laundry or randomly dust the fire place mantle, etc. LOL

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:58 pm

      Haha! If I know I have things like that i want to get done I try to build it into my schedule as a specific break…otherwise I would get too distracted and just end up doing all sorts of chores!

  7. Darlene S Cardillo says

    May 6, 2020 at 8:15 am

    I am actually more active working form home than when I went to work.

    I dress in running clothes.

    I get out for a walk everyday at lunch.

    I walk or run right after work or before.

    I don’t waste time changing clothes.

    And I commit to it!!

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:59 pm

      That’s awesome! I might say I’ve been a little more active through all of this too. The biggest difference is not walking too and from my car or walking around my office to meet with coworkers.

  8. Deborah Brooks says

    May 6, 2020 at 8:39 am

    I do think all of this will change how people work and workout for a long time to come. I cannot imagine how much harder this all would have been for me if I had younger kids. It took a while to get into a schedule, but now I kind of like it and it works for me

    • Lisa @ Mile By Mile says

      May 6, 2020 at 7:59 pm

      I think that having a schedule (or at least a routine) is key!

  9. Laurie says

    May 6, 2020 at 11:16 am

    Great tips. since I am retired, I don’t have trouble finding the time to fit in my workouts. I just miss swimming and going to Body Pump classes at the gym. While I can’t swim., I think I could use some of my husband’s weights to work out. I just haven’t done it yet. I should. You’ve inspired me to give it a try!

    • Lisa @ Mile By Mile says

      May 6, 2020 at 8:00 pm

      I hope it works out for you!

  10. Debbie says

    May 6, 2020 at 12:53 pm

    Whether it’s running or strength training I need to do it first thing in the morning or it probably won’t get done. Great tips!

    • Lisa @ Mile By Mile says

      May 6, 2020 at 8:00 pm

      I hear ya! I find it so hard to get motivated to work out if I put it off.

  11. Montana @ Pretty Lil Mudder says

    May 6, 2020 at 2:19 pm

    I’m going to be the odd one out and say that I have thrived on NOT having a routine when it comes to fitness in the stay at home era. I kind of just work out when I want to! Yes once in a while that means I’ve skipped a day when I wasn’t feeling particularly motivated, but overall I’ve done much more strength training and yoga since being home all day. Getting back into an early morning routine will be tough for me.

    • Lisa @ Mile By Mile says

      May 6, 2020 at 8:02 pm

      That’s great that you’ve been able to keep up with your workouts that way! I do think its nice to be flexible. I just think for me, without the structure, nothing gets done!

  12. Sandra Laflamme says

    May 6, 2020 at 3:24 pm

    I am thankful that I am a stay at home mom so I don’t have to juggle work and a job but I do know that getting the workout done earlier in the day makes it easier otherwise I don’t always get it done.

    • Lisa @ Mile By Mile says

      May 6, 2020 at 8:04 pm

      Definitely! I find that when I put it off it gets much harder to set aside time for it.

  13. Kim G says

    May 6, 2020 at 7:22 pm

    After a few weeks of working from home, I finally zoned in on a routine that has been working for me over the past 3-4 weeks. I’ve noticed that the early morning workout is key. Sometimes I can squeeze in a workout during my lunch hour, but often times I get pulled into meetings so it’s best to just get it done after work. I also try to get in a 30-45 minute afternoon walk as well.

    I agree with you that it will absolutely feel weird going back “outside” after all of this!

    • Lisa @ Mile By Mile says

      May 6, 2020 at 8:06 pm

      Getting it done first thing is definitely ideal. The days just get too hectic once the work day gets started!

  14. Rachel says

    May 6, 2020 at 8:31 pm

    YES to getting it done early. I led a noon class today and it was a mess. Only three people showed up and they were all distracted by spouses and kids. I keep encouraging them to come to the earlier classes. Hopefully they do!

    • Lisa @ Mile By Mile says

      May 7, 2020 at 4:19 am

      Thats probably another issue of working out while working from home right now- distractions from everyone else who is home! At least in the morning that is less likely to be an issue.

  15. angela @ happy fit mama says

    May 6, 2020 at 8:31 pm

    I haven’t had any trouble getting my workouts in over the past 8 weeks. But then again, I’m not working from home except for freelance writing. My biggest problem is getting over that I don’t have to do my workout first thing in the morning. My schedule has changed so much, with some shifts starting at 5:30 a.m. that there’s no way I’m working out before that. So I’ve had to adjust my brain to allow afternoon workouts. Totally weird but I’m getting it done!

    • Lisa @ Mile By Mile says

      May 7, 2020 at 4:20 am

      Oh that must be hard since you are used to working out early! Glad you have managed to adjust your schedule!

  16. Jenn says

    May 6, 2020 at 9:35 pm

    Working from home can be challenging, for sure. I love the tip about walking barefoot. I love being barefoot. It’s tough with my foot not quite as strong as it used to be, but it will get better.

    • Lisa @ Mile By Mile says

      May 7, 2020 at 4:22 am

      As you get stronger I bet it will be good for you to spend some time barefoot! We have a lot of hardwood floors which isn’t the most comfortable for being completely barefoot, but even just wearing socks I feel like lets your foot move freely compared to being trapped in shoes.

  17. Coco says

    May 6, 2020 at 10:28 pm

    Great ideas. I’m still doing my workout first thing. I don’t want to lose that habit.

    • Lisa @ Mile By Mile says

      May 7, 2020 at 4:23 am

      Totally agree! That keeps it as a priority and its a good way to start out the day.

  18. Janelle @ Run With No Regrets says

    May 7, 2020 at 9:45 am

    Really great tips! I’ve started going for a walk during the day to keep active. My husband usually goes for a run first thing in the morning while I tend to run after work. I definitely need to keep some of my rollers up in my office and maybe hop back on my exercise ball! I also think it’s important to move around, go up and down the stairs. Thankfully I seem to get more steps now than I did in the office!

    • Lisa @ Mile By Mile says

      May 7, 2020 at 10:41 am

      Its great that you are able to stay so active while working from home! Walks during the day are great, especially with a little one!

  19. Marc Pelerin says

    May 8, 2020 at 1:31 pm

    So hard to believe it’s been 6+ weeks already. My biggest problem is not getting my run done first thing in the morning. Then it lingers all day. I need to do a better job of getting up just a tad bit earlier.

    • Lisa @ Mile By Mile says

      May 10, 2020 at 4:43 am

      I definitely find it harder to get in my workout if I don’t do it first thing in the morning.

Primary Sidebar

Welcome!

logo
Food Advertisements by

Training Plans and Running Guides

Training Plans
  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Past Posts

Categories

VDOT Certified Coach

VDOT Certified Coach

RRCA Certified Coach

RRCA Certified Coach
logo
Food Advertisements by
logo
Food Advertisements by

© 2025 Mile By Mile Blog All rights reserved

Footer

Mile By Mile Running

Life Is What Happens When You're Busy Running Marathons

Lets Run!
  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
Just over here taking a mid-run break to wring out Just over here taking a mid-run break to wring out my shirt and hair 🥵 Seriously the amount of sweat on this run was unbelievable thanks to a dew point of 75. Have I just blocked out summers like this or is this one worse than usual? Honestly though I’d still take this over the cold!

Are you over the heat yet this year? I think it’s the humidity that’s really getting to me!

#run #runner #runnersofinstagram #summmerrunning
Ignorance is bliss, sometimes. (Until you’re dyi Ignorance is bliss, sometimes. (Until you’re dying 5 minutes into your run wondering when it will finally cool off again). But really, this time of year I feel like there’s no point in checking the weather. It’s either hot or really hot. #summerrunning
Another cloudy day at the beach. At least it isn’t raining and windy today. I felt the 95% humidity on this fartlek run (maybe last night’s wine and bad sleep too) so it was a tough one. But workouts are for building fitness, not proving fitness, right?! How do you move on past a hard workout?

#run #runner #runnersofinstagram #runchat #vacation
Just a few random thoughts (and videos) from Satur Just a few random thoughts (and videos) from Saturday’s race…even though this wasn’t a goal race there are always lessons learned!

First off, my daughter woke up  around 1 am the night before the race. She almost always sleeps through the night now, but out of the 2 races I did this spring she woke up before both of them. It’s like she knows I am going to leave somehow. At least this time she went back to sleep pretty quickly and so did I!

Parking was easy, but it was a long walk to and from my car! (In past years I had parked closer but there was a ton of traffic coming and going)

The start line was so crowded that I couldn’t line up in the appropriate pace area. Many runners had the same challenge so the first few miles were chaotic with some people around me walking and others trying to run faster and weaving. I was just trying not to crash into anyone.

I didn’t bring my own water and wish I did! I needed it due to the weather and the water stops really slowed me down.

My watch never lined up with the mile markers. For some miles it was far ahead and others it was far behind. But overall my watch read 10.09 so it wasn’t too far off overall. 

Hard iced tea is a nice post race option. They also had hard lemonade and Heineken. (A few sips was good enough for me though)

Spring races < Fall races!

What’s the best post run beverage you’ve gotten after a race?

#run #runner #runchat #runbaltimore #baltimore10miler
Follow on Instagram

Some of the links on my site are affiliate links. This means that I may receive a small compensation for clicks and/or purchases, but this will not cost you anything. Your support is greatly appreciated!

 

© Mile By Mile Blog, 2025. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Mile by Mile Blog with appropriate and specific direction to the original content.

Mile by Mile Running · Copyright © 2025

Copyright © 2025 · Carpe Diem on Genesis Framework · WordPress · Log in