Work From Home? Try These Midday Energy Boosting Moves

GYMSPORTZ PTE LTD | 2 June 2025

Working from home has become the norm for many in Singapore, offering the convenience of skipping the commute and embracing a more flexible schedule. However, sitting at your desk for hours can lead to sluggishness, stiff muscles, and that dreaded afternoon slump. The good news? You don’t need a full gym or hours of free time to recharge your body and mind. A few quick, effective movements sprinkled throughout your day can help beat fatigue and bring focus back to your workday.

Here are some easy-to-do midday energy boosters that fit perfectly into your WFH routine.

Stretch out with basic mobility moves

Start by gently waking up your joints and muscles. It’s easy to get stiff from long hours at the laptop, especially if your desk set-up isn’t the most ergonomic. Simple stretches like shoulder rolls, neck tilts, and torso twists help release tension and improve posture.

Add in dynamic movements like cat-cow stretches or alternating side lunges to get the blood flowing. These mobility exercises don’t just energise your body—they also help prevent those nagging aches and pains that creep in after hours of sitting.

Try desk-friendly bodyweight exercises

You don’t even need to leave your study or living room for this one. Quick bodyweight exercises like squats, calf raises, wall sits, and push-ups are perfect for a midday reset. Aim for 2 to 3 sets of each move, depending on your time and fitness level.

For example, stand up and do 20 bodyweight squats, followed by a 30-second wall sit. Then go for 15 push-ups and finish with 20 calf raises. It’ll take less than 10 minutes and will immediately leave you feeling more awake and focused.

Walk it out with a compact treadmill

Sometimes, all you need is a brisk walk to shake off the post-lunch grogginess. If heading outside isn’t ideal due to weather or timing, consider investing in a compact treadmill. These space-saving machines are ideal for HDB flats and home offices, making them a perfect choice for your first home gym setup, letting you get your steps in without leaving your home.

Hop on for a 10-minute walk while watching a video or listening to a podcast, and you’ll be surprised how refreshed you feel afterwards. Some even use the treadmill while reading reports or attending casual virtual meetings.

Flow through a pilates-inspired routine

Pilates is known for improving core strength, posture, and flexibility—making it perfect for breaking up sedentary hours. You don’t need fancy equipment to start, but if you’re serious about building this into your daily routine, a pilates reformer can offer a low-impact yet deeply effective workout.

Try a short sequence of mat pilates movements such as leg circles, pelvic curls, and spine stretches. These exercises help realign the body, wake up the deep muscles, and encourage mindful breathing. You’ll walk back to your desk feeling taller, lighter, and more alert.

Use resistance bands to activate your muscles

Resistance bands are affordable, versatile, and easy to store—perfect for the WFH crowd. They’re also great for quick sessions that don’t require setting up bulky gear.

Try a simple upper-body circuit: resistance band rows for your back, shoulder presses, bicep curls, and tricep extensions. For your lower body, go for lateral band walks and glute bridges. These exercises build strength, boost circulation, and improve muscle tone—all within 10 to 15 minutes.

Get your heart rate up with interval training

If you’ve got a bit more time and space, high-intensity interval training (HIIT) is one of the most effective ways to fire up your energy. A quick HIIT session can be done in just 15 to 20 minutes and burns more calories than steady-state cardio in the same amount of time.

Try this simple set: 30 seconds of jumping jacks, 30 seconds of rest, 30 seconds of high knees, and 30 seconds of rest. Repeat with mountain climbers and burpees. Do 3 to 4 rounds for an energy spike that will carry you through the rest of your workday.

Cool down with breathwork and light stretching

Once you’re done with your movement session, spend a couple of minutes cooling down. Gentle stretching combined with breathwork can bring your nervous system back to balance. Focus on deep belly breaths as you stretch your hamstrings, hips, and shoulders.

This not only helps with muscle recovery but also creates a calm, clear mental state to help you transition smoothly back into work mode without the mid-afternoon fog.

Midday movement, maximum results

Whether you have five minutes or twenty, moving your body in the middle of your work-from-home day can make a world of difference to your energy, mood, and productivity. At Gymsportz, we know that fitness needs to be both practical and enjoyable, especially when you're balancing it with a busy home routine.

Explore our range of compact home equipment to create a wellness space that works for you—whether that means a compact treadmill tucked under your desk or a pilates reformer to strengthen your core between meetings. Small changes can go a long way in building a healthier work-from-home lifestyle.

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