Get shredded while working from home
You don’t need a fully equiped home gym or 90-minute workout sessions.
If you’re at a desk all day, you can make NEAT (non-exercise activity), short strength sessions, and simple food routines do most of the work.
The plan (simple works)
Move while you work: light walking or pedalling during calls and emails.
Micro-sessions: 10–20 min strength breaks.
Food: high protein, same 3–5 meals on repeat, liquids in check.
Simple, useful rules of thumb
Progress, not punishment: add one improvement per week (e.g., extra steps, extra reps, an extra micro-session).
Anchor habits: tie movement to existing cues—every meeting end → 2–3 minutes of squats/rows; coffee break → 15-min walk.
Environment > motivation: keep bands/dumbbell visible; water bottle at arm’s reach.
Weighted vest (optional): start at 5–10% bodyweight, walk easy; expect ~10–12% more kcal at the same pace. Increase load/time slowly.
Strength “snacks” (Micro-sessions): push/pull/legs/core in 10–20 min blocks. Stop 1–2 reps shy of failure; add reps before load.
Steps cap & floor: set a floor you’ll hit on tough days and a ceiling to avoid chasing fatigue.
Protein anchor: 30–50 g per meal; keep 3–5 repeatable meals you can prep fast.
Liquids: caffeine in the morning; taper late liquids to protect sleep.
Weekend plan: same breakfast/lunch as weekdays; pre-log one flexible meal so weekends don’t erase weekdays.
Track the right stuff: weekly photos + waist + 7-day weight average. Scale ≠ the whole story.
Pain ≠ plan: new joint/nagging pain → reduce volume/impact, swap movements, and progress back gradually.
What You Need
Under-desk treadmill
Effortless steps during low-brainpower tasks; walk at a pace of 3-5 km/h (I found 4 to be perfect!)
Under-desk bike
Alternative to a treadmill
Less noise
Usually a higher price point
In case you already have a treadmill at home:
There are desk platforms you can attach to the handlebars of the treadmill.
Standing desk
Switch between sitting and standing
You can use it with the under-desk treadmill or bike
Prices on this range from about €100 to €800, for what appears to be the exact same product, so don't waste too much money.
Adjustable dumbbells
Allows for a quick workout
Dumbbells can be used to train the entire body
Doesn't take up much space
The weights change simply by turning
Tends to be quite expensive
Resistance bands
Allows for a quick workout
Can be used to to train the entire body
Doesn't take up much space
Different bands have different loads
Cheap
Not as effective as the dumbbells
Optional
Add a weighted vest.
Studies suggest that walking with a vest can raise energy cost by roughly ~12% at the same pace. That’s not huge per session, but it compounds over weeks.
If you’ll wear it often, go for a low-profile, form-fitting vest (even plate distribution, snug fit, breathable fabric). These move with your torso better than bulky boxy models, so they bounce less and won’t restrict your arm swing. Start light (≈5–10% of body weight) and build up gradually.
