It’s actually very simple, so I’m not going to waste your time with a big chunk of intro text.

If you’re working from home, you’re probably working on a computer. If you’re working on your computer, you’re probably feeling fat and tired and increasingly oily from all the stationary time spent on your rump. That’s why you’re sniffing around the ‘net looking for answers.

Am I right? Of course I am.

Well, check this out–all you need to do is borrow the style of fitness used by football great and MMA phenom (in terms of the advanced age at which he competed and won) Herschel Walker. Doing this won’t make you Herschel Walker, of course, but it will get you in shape.

It worked for me.

I’m not just blowing smoke up your keester. I started doing this about midway through the pandemic and got myself back into respectable shape after I’d gotten quite pathetic physically.

The story has it that Herschel Walker stayed fit by doing bodyweight exercises when commercials came on between television shows every night. This wasn’t just some side work that he did. He credited this style of fitness with his world-class level athleticism.

My system, and the one I'm suggesting for you, is simply modifying Walker's routine so that you exercise for 5 minutes every 20 to 30 minutes, rather than during commercial breaks. You should never do so at high intensity, but rather very moderately or even low intensity. 

I know this flies in the face of most of what you see touted by fitness gurus out there. I really have no science to refute them. I just have my experience, the experience of Herschel Walker, and the experience of some other people who have gotten in great shape this way.

This worked for me. Big time.

So, it works like this:

Set a daily number of reps for each exercise you want to do. I do push ups, squats, lunges, flutter kicks, jumping jacks, snatches, curls, and pull ups every day.

(I won’t list my daily count here because no one will believe me. I spent a few years in the Second Ranger Battalion and conditioned my body to some outrageous numbers of bodyweight reps. It doesn’t really matter, anyway. Just set the number that works for you.)

While setting your own numbers, though, remember the simple rule that you should never feel exhausted or burned out. You shouldn’t feel even close to those things. You’re goal is to do this every single day, not to be sore and beaten up from each session.

Decide upon a schedule to do your reps. I do mine for 5 minutes every 20 to 30 minutes (depending on the day’s work demands). I set a timer, get up, and work out for 5 minutes, going mostly through bodyweight exercises but also through some curls with a dumbbell and snatches with a kettle bell.

There is Another Benefit to this System

The second benefit may be even better than the fitness itself.

By working out consistently at a moderate pace all day, I significantly increase my work productivity.

Consistently getting up and getting the blood flowing a bit makes my mind work better and keeps my attention engaged on my work. My productivity significantly improves.

Since adopting this system eight months ago (approximately), I’ve missed only a few days. At the end of those missed days, I invariably (literally every time) felt sluggish and depressed, and I realized that I’d gotten very little work done.

If you adopt this way of working, I’m confident you’ll feel your overall effectiveness increase.

Try it For Just One Day

I’m confident that if you try this system for just one day, you’ll be hooked.

It keeps your mood up and increases output. It also gets you back to feeling alive again.

And, finally, it gets you back in shape. Pretty good deal for something that costs nothing.