Burn calories with these 5 amazing chair cardio workouts

By  ,  Onlymyhealth editorial team
Oct 26, 2017
Quick Bites

  • Adults should get 30 minutes of cardio exercise 5 times a week.
  • Cardio chair workouts help you raise your heart rate.
  • The best part is you don’t have to stand.

Did you know that you can perform a great weight burning cardio workout while sitting on a chair? Well, it’s true! Chair cardio routines are the latest fad, and you can burn calories by performing these great low-impact exercises and get the benefits!

Learn how to perform these simple, yet effective chair cardio exercises. All you need is a flat-backed sturdy chair (without wheels).

Seated Jacks

Usually, we begin most routines with a round of jumping jacks to warm up. What is more incredible is that you can also perform seated jacks, which help you burn a good amount of calories without getting drenched in sweat.


  • Sit straight with your knees together.
  • Join your knees and keep your toes pointed.
  • Your elbows should be bent with your arms open to the sides.
  • Your palms should face forward.
  • Take both legs out to the sides and flex your feet.
  • Let your legs land on the heel and bring your arms together above your head, just like in a normal jumping jack.
  • Now begin returning to the starting position.
  • Perform 25-30 reps in a row.

Skater switch

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


  • Move to the edge of your chair.
  • Bend your right knee out to the side and extend your left leg out to the other side.
  • Keep your toes pointed.
  • Begin extending your arms and lean forward.
  • Try and reach the inside of your right foot with your left arm.
  • Immediately, switch over and do the same with the right arm and the left foot.
  • Rest and repeat.
  • Perform 25-30 alternating reps.

Leg lift and twist

This routine is quite beneficial for your body. The leg-lift and twist tones your inner thighs, abs and quadriceps.


  • Sit on the edge of the chair.
  • Begin extending your right leg straight. Remember to keep your foot grounded throughout.
  • Cross your arms over your chest and brace your abs tight.
  • Rotate your torso to the right as you lift your right leg to the left knee.
  • Squeeze your knees together and begin returning to the starting position.
  • Switch sides and repeat.
  • Perform around 15-25 reps.

Hinge and cross

This routine is good for strengthening your abs and back muscles, while also working out your lower body.


  • Sit straight with your knees together.
  • Keep your toes pointed and lift your hands and bring them behind your head.
  • Bracing your abs, hinge back a bit so that your shoulder blades barely touch the chair’s back.
  • Cross your right elbow and your left knee.
  • Begin returning to the starting position.
  • Switch sides and repeat.
  • Perform 20 alternating reps.

Chair running

This is probably the funniest exercise on this list. Running from the comfort of your chair might sound ludicrous, but this routine has been proven to work your arms, abs and legs while providing you with an excellent cardio workout. Moreover, with this routine, you can run even when you wear heels.


  • Sit straight and extend your legs.
  • Keep your toes pointed and your arms bent at the sides.
  • Brace your abs tight and let your shoulder blades touch the back of the chair lightly.
  • Begin bending your right knee into your chest and turn your left shoulder towards your knee.
  • Pull your right elbow back and switch sides immediately.
  • Alternate and do 25-30 quick repetitions.

So, what are you waiting for? Turn those boring extra office hours into a serious workout that will help you keep in shape and stay healthy.

Image Source: Shutterstock

Is it Helpful Article?YES2678 Views 1 Comment
I have read the Privacy Policy and the Terms and Conditions. I provide my consent for my data to be processed for the purposes as described and receive communications for service related information.
This website uses cookie or similar technologies, to enhance your browsing experience and provide personalised recommendations. By continuing to use our website, you agree to our Privacy Policy and Cookie Policy. OK