Fast Exercises With Simple Equipment For Remote Workers

Quick Cardio Workout Ideas

Getting your heart rate up helps you stay energized and focused throughout the day.


Here are some quick cardio exercises to help you do just that:

  • If you have a flight of stairs, you can do stair sprints or walk/run up and down the stairs for a quick cardio workout.
  • If you have a jump rope, you can do quick intervals of jumping for a killer cardio boost.
  • Take a break every hour to do one minute of jumping jacks.



You can also do quick sprints in any open space you have available.

All you need is a timer set it for 30 seconds to one-minute intervals.

Start with a warm-up by jogging in place or jumping jacks to get your heart rate up. Then, start your interval timer and go as fast as possible for the allotted time. Rest for the remainder of the minute, and repeat the cycle until your timer goes off.

Cool down with some light stretching or walking around to lower your heart rate gradually.



    Try a Tabata

    Another quick and easy cardio workout you can do utilizes the Tabata method.

    It consists of 20 seconds of all-out effort, followed by ten seconds of rest, repeated eight times—this equals four minutes total.

    You can do this with cardio exercises, such as jumping jacks, running in place, butt kicks, or high knees.


    Start with a two-minute warm-up to get your heart rate up gradually. Then, do your 20 seconds of work at full intensity, followed by ten seconds of rest. Repeat this cycle eight times for a total of four minutes. Finish with a two-minute cool-down consisting of light walking or stretching.


    Doing quick cardio workouts like this several times throughout the day can gain significant results. (Here are some other 30-minute workout ideas to help you reach your fitness goals, even on busy days)

    So get out there and get your heart pumping!



    Quick Exercises for Your Core

    If you're looking for a quick way to work your core, you can do plenty of exercises with little to no equipment. Crunches, sit-ups, and planks are all great options. If you have a stability ball, you can also use that for some additional core work.


    Several yoga poses can help to strengthen your core. Try some basic poses like downward-facing dog or child's pose. Try something like a crow pose or handstand if you're feeling more adventurous. (Don't miss these three Isometric Training Exercises to Include in Your Workout next!)



    Quick Exercises for Your Legs and Glutes

    It's no surprise that one of our favourite quick exercises for your legs and glutes involves using a squat rack for performing squats! 


    We make our squat racks from the best equipment and in a high-tech facility. We also have over a decade of experience in design and manufacturing, so you can be sure you're getting the equipment you can trust. (Browse our selection of squat racks, rigs, and stands here)


    Another quick and easy leg exercise is the lunge. You can add weight to this exercise by holding dumbbells in each hand or keep it simple by just using your body weight.




    Other Ways to Use a Squat Rack

    Choosing versatile equipment is essential if you're short on time and space for workouts and workout equipment. And a squat rack is precisely that.


    Along with squats, here are some other quick exercises you can use your squat rack for:

    • You can use a squat rack for overhead presses
    • Use it to do pull-ups or chin-ups
    • You can even use it to do dips
    • You can use the squat rack for barbell curls, triceps extensions, and more if you have a barbell.


    (Read about the differences between squat stands vs. squat racks vs. power racks next)




      Try These Quick Exercises Today

      If you're looking for quick exercises, you can do them with little to no equipment. You now know there are plenty of options available to you. Whether you're working out at home or in another remote location, these exercises can help you get a great workout without investing in expensive equipment.


      So if you're short on time or equipment, don't let it discourage you—there are still plenty of options available to you.


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