As if your Apple Watch hasn't reminded you enough, meeting your daily step count can be tough when you work from home [1].
Ideally, the average person should be aiming for about 7,000 to 10,000 steps a day, which can equal around three to five miles depending on stride length, Omari Bernard, an NSCA- and NASM-certified personal trainer, explained.
Since frequent trips from the living room to the kitchen don't always cut it, we decided to ask Bernard for some exercises [2] that'll get us moving.
In addition to other activities like standing at your desk, pacing during your work breaks, or climbing the stairs, incorporating these moves into your routine as needed will get your heart rate [3] up and help you meet your step goals.
High-Knee March in Place
- Start standing with both feet underneath your hips and hands on your waist.
- Raise your left knee into your chest then return it down to the ground.
- Immediately raise your right knee into your chest to perform the same action.
- Repeat, alternating until you've completed 20 reps (10 per leg).
Standing to Plank
- Start standing with both feet underneath your hips and hands by your sides.
- Bend forward at the waist and knees until your hands touch the ground between your legs.
- Step or jump your feet back into a plank position.
- Step or jump your feet forward outside of your hands.
- Stand up.
- Repeat until you've completed 20 reps.
Jumping Jacks
- Start standing with both feet underneath your hips and hands to your sides.
- Simultaneously jump your feet out to shoulder-width distance while raising your hands out to your side and over your head. Finish with a clap.
- Immediately jump your feet back to your starting position, while simultaneously bringing your hands back down to your sides.
- Repeat until you've completed 20 reps.
Standing Side Bends
- Start standing with both feet underneath your hips and hands behind your head.
- Simultaneously bend at your waist to your right side while raising your right knee to meet the elbow.
- Place your right foot down to the ground and repeat the action on your left side.
- Keep alternating sides until you've completed 20 reps (10 per leg).
High-Knee Run in Place
- Start standing with both feet underneath your hips and your arms out in front of you parallel to the ground; your palms should be facing down.
- Raise your right knee to meet your right palm, then bring your right leg back down to the ground.
- As your right knee starts to descend to touch the ground, quickly raise your left knee by performing a jumping action so that the knee can meet your left palm.
- Continue these alternating jump steps until you've reached 20 reps (10 per leg).