Three-Minute Workouts
for Remote Workers

The Facts:

Exercise is good for your productivity.
Exercise helps reduce stress.
Sitting at a desk all day is very bad for your body.

The Situation:

You’re a remote worker, and your flexible lifestyle means that you can work from wherever you like.

Your unusual schedule means that you don’t hit the gym as often as you’d like.

On top of that, being hunched over a computer has got you feeling a little bit like a zombie.

The Good News:

You can fix that in 3 minutes, no weight room required
Here is the ultimate guide to three-minute workouts as a remote worker.

Cardio

1
minute
Jumping jacks at a leisurely pace.
1
minute
High knees at a quick pace.
1
minute
Burpees at an intense pace.

Core

30
seconds
Flutter kicks. Keep those legs high!
30
seconds
Russian twists at an intense pace.
1
minute
Bicycle kicks. No actual bicycle required.
1
minute
Planks. Sometimes called bridges.

Strength

30
seconds
Push-ups. Go all the way down!
30
seconds
Mountain climbers at a quick pace.
1
minute
Squats. Knees at a 90° angle.
30
seconds
Right-side plank.
30
seconds
Left-side plank.
It’s that simple. When you work long hours remotely, you need to exercise every hour.
These exercises will help you increase productivity, get rid of stress, and stay happy, three minutes at a time.

Interested In Working Remotely?

Toptal is an elite global network of top developers and designers from around the world, and we're always looking for more amazing people who love working remotely.
See below to check out some of the skills we look for.