Working Out When You Work At Home

January 31, 2017

More and more people today work from home.

Freelancers, business owners and remote workers will all appreciate the benefits of working from home.

Managing time, though, can be tough.

We will take a quick look today at using a version of the Pomodoro Technique for work and working out.


Whether you’re a young business owner or a senior looking to stay in shape, there’s no excuse to say you haven’t got time to exercise.

You can create the time.


The Pomodoro Technique

During the late 80s, Francesco Cirillo developed a time management method. With this approach, work is divided into timed segments of 25 minutes followed by 5 minute breaks.

Work is highly focused during these periods with distractions simply written down and dealt with once the timer goes off.

When rigorously applied, the planning and recording stages of this technique are highly valuable but not everyone wants the restriction of working in a rigid way like this with a stopwatch and a notepad.

How about adopting the basic idea of the Pomodoro technique first for work then for working out?


Pomodoro For Work

Only you know how you work best but short periods of intense work followed by brief breaks can often help to increase productivity.

You might find that you work better for 20 minutes or 45 minutes but if you make a habit of taking a short break away from your work on a regular basis, you’ll be likely to achieve more while feeling more rested into the bargain.

Rather than feeling like this is an inflexible one-size-fits-all, why not experiment and find what pattern of work and rest suits your personal requirements?


Pomodoro For Working Out

You can then adapt the idea of the Pomodoro Technique by allocating a certain 25-minute time slot for exercise.

This fitness slot is divided into 5 periods of 5 minutes. Each period has you working out for 4 minutes then resting for 1 minute. 5 powerful mini-workouts in less than half an hour.

Go for a Pomodoro within a Pomodoro!


Period 1: Stretching

Simple stretching is a great way to ease nicely into your workout.

Warming up is critical and too many people jump straight in thinking it will save time.

Don’t make that mistake. Take this chance to stretch in as many different ways as you can to get ready for some more intense exercise.


Period 2: Rowing Machine

Rowing machines are great if you want a quick burst of cardio and you have one of these handy pieces of kit at home.

There’s no need to slog away for 60 minutes to strengthen your muscles and burn a few calories.

You can pace yourself according your fitness level and really hit the machine hard for 4 minutes knowing you have a break to follow.


Period 3: Push-Ups

Split up into sets, you can get through a good number of push-ups in 4 minutes.

Depending on how strong you are, using variations like diamond or T-pushups or raising your feet can increase the intensity.

Tail off your push-ups by holding a plank position for as long as you can manage.


Period 4: Free Weights or Weight Machine

Depending on what sort of equipment you have at home, try for as many variations as you can with your dumbbells, barbell or weight machine.

Aim for 5-15 reps and work it hard.

You can incorporate breaks of a few seconds between sets.

Using some weights is a great way to get a full body workout or to concentrate solely on specific muscles. Do whatever fits best with your training program.

Go hard knowing that you have just sixty seconds rest before your final 4 minute session…


Period 5: Circuit Training

A burst of circuit training is a nice way to finish off your Pomodoro workout.

It’s the perfect way to work on your strength, stability and mobility in one final 4-minute session.

Imagination is your only limitation with circuits. Here are some ideas…


  • Core: Crunches, sit-ups, chest raises
  • Upper Body: Dips, push-ups, pull-ups, inclined press-ups
  • Lower Body: Squats, compass jumps
  • All Body: Burpees, squat thrusts, skipping


The bonus for you, as you edge towards warming down, is that you can do these in bursts of 30 seconds with a 30 second break.

And you’re done!

The above are just some ideas for ways in which to fill 5 mini-workouts.

Be flexible. Mix and match and don’t be concerned if you can’t last the full 25 minutes.


Once you’ve finished exercising, it’s essential to stretch and slowly warm down. Don’t just stop cold.

A few minutes spent here means less chance of picking up and injury in the long run.

We hope you’ve found this idea of breaking up your workout useful and, if you work from home, you can always make the time during any given day to ensure you stay in tip-top shape.

You owe it to yourself.

Author: My name is Harry Wilson. I’m the author of Whether it’s workout routines, diet ideas or a guide to the equipment you need, we’ll help you get in the best shape possible. Follow my twitter: @ghealthplanning

Leave a Reply

Your email address will not be published. Required fields are marked *