Chair fitness workout in 20 minutes

When you don’t have time to go to the gym every day to sweat. Your home is ALWAYS your gym. Our gym has only one equipment. The chair. So, it’s time for a chair fitness workout!

So, grab a chair and get ready for a full-body exciting and challenging chair fitness workout.  You can do it in your living room and why not take it outside to a park bench.

But before this workout try to follow some steps:
  • Provide a hair or bench or step or anything else similar in height and stability make sure you’re wearing the best top for this one.  You can wear your off-shoulder tops, bikini tops or your cute women tops.
  • If you are working with an injury or specific condition, first of all, get your doctor and/or physical therapists’ permission before trying this workout.
  • Always listen to your body during the workout and modify or skip any movements that don’t work for you.
First we can explain about this chair workout:
Who can benefit?

With this kind of chair workout any one can benefit, including:

So, people with diabetes, with physical disabilities, with injuries that prevent other types of exercise. Seniors, people with chronic cardiovascular disease and congestive heart failure.

Also, office workers who sit all day and need to move a bit.


This kind of exercise may be as simple as you thought, but did you know that it offers multiple benefits?

For better cardiovascular fitness and circulation and a better cognitive function, chair exercise is the solution! Chair workout can improve our strength and muscle core, also it can help to improve our range of motion. This exercise has the potential to reduce pain, better mood, better sleep and improve our bone density.

How is chair fitness workout routine?

First, we will try to maintain rhythmic and continuous motion in order to elevate our heart rate as we perform chair exercise. We can warm up by doing five minutes of low-intensity activity before entering our full chair fitness workout routine. 

Warning! Don’t forget to monitor our heart rate to make sure it doesn’t get too high.

Here are the 6 seated moves that work our whole body by Shape. We don’t have to give up on our workout. In fact, we don’t even have to leave our desk! These sneaky seated moves offer a total-body cardio and strength workout.

So, lets give it a try! Our burning muscles will be our proof.

Triceps Dips

Sit on a chair with our butt and hands on the edge of the seat and our fingertips facing the front of the chair. Extend our legs in front of and with our heels on the floor. Scoot our butt off the chair so we can almost touch our butt to our fingertips. The lower body so our butt almost touches the floor and our upper arms are parallel to the floor. Keep body tight as we push into the chair and press our body up to the starting position. Do three sets of 15 reps.

Seated Jacks

First of all, jumping jacks are great for cardio. But they can be tough to do in the middle of the workday or with a lower-body injury. This seated variation is enough to spike our heart rate and burn calories without leaving us drenched in sweat.

How to do it: Sit tall with knees bent and together, feet pointed with toes lightly touching the floor. Elbows bent and arms open to the sides with palms facing forward. Quickly open legs out to sides, flexing feet, landing on the heels, and extending arms overhead. Return to start. Do 30 quick reps in a row.

Leg Lift and Twist

How to do it: Sitting tall on the edge of the chair, extend the right leg out straight with a foot on the floor, arms crossed over the chest. Brace abs in tight and rotate torso to the right as the right leg lifts to left knee, squeezing knees together. Return to start. Focus on exhaling during the twist and lift, and inhale as we return to start. Do 20 reps, and then repeat on the opposite side.

Skater Switch

This low-impact version of a side skater blasts calories while engaging the core, inner thighs, arms, and shoulders.

How to do it: From the edge of our chair, bend right knee out to the side, extending the left leg out straight to the side, toes pointed. Extend arms straight and lean forward slightly, reaching the left arm to the inside of the right foot. So, raising right arm up behind body, twisting through the torso. Quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

Hinge and Cross

How to do it: Sit tall with knees bent and together (focus on squeezing inner thighs together for more muscular activation), toes pointed, hands behind head. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair. Bring body forward, crossing the right elbow to the outside of the left knee. Return to start. Repeat for 20 alternating reps.

Chair Running
Chair Running

How to do it: Sit with legs extended, toes pointed, arms bent by sides. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair, lifting legs low in front of you. Bend left knee into chest, turning right shoulder in towards the knee, pulling left elbow slightly back, then quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

Another useful full body chair workout is:

This it will be completed in 5 rounds of:

* 15 triceps dips. *20 steps ups. *15 push-ups. *20 spider climbers and *20 leg lifts.

In conclusion: better to complete each exercise for one minute. Do the circuit 1 time for a beginner.  2 times for intermediate and 3 times for advanced.

So, say goodbye to those excuses not to work out and get ready to sweat.

Happiness is an integral part of health, so why not to be happy and healthy at the same time!