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Get Sweaty With This High Intensity Seated Cardio Workout [Video]

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I know how frustrating it can be to deal with foot, ankle or knee injuries. You want to exercise and get your heart rate up, but you can’t jump or run or (possibly) even walk without risking further injury!

Not to worry. This workout can be done entirely from your favorite chair and I promise, you will get sweaty. This isn’t your grandmother’s chair workout, even though it’s beginner-friendly!

We’re going high intensity, bodyweight-only, with short intervals stacked together to raise your heart rate and tone up your arms, shoulders, chest and upper back. Plus there’s a little core work thrown in there, too, because why not?

(Quick side note: if this workout is a little too much for you, I have one other Seated Cardio Home Workout1 that is a little less intense and shorter in duration.)

Follow along with the video below in real time, or set this up easily on your own in your living room.

High Intensity Seated Cardio + Bodyweight Upper Body Strength Workout

Level: BEGINNER

Equipment: CHAIR

Warm Up and Cool Down: Both included

Exercise Time: approximately 24 minutes

Warm Up (untimed)

  • Arm Circles
  • Arm Crossers
  • High Knees
  • Side Reaches

Main Workout

(timer is set for 20 second intervals; complete all exercises in the triplet before resting and complete each triplet 3x before moving on to the next)

  • Double Knees + X Marks the Spot + Double Knees
  • Toy Soldiers + Peek a Boos (Shoulder Fly) + Toy Soldiers
  • Alley Oops + I, Y, W + Alley Oops
  • Goofy Jacks + Oblique Crunches + Goofy Jacks

Finisher

(complete all exercises for one interval without resting)

  • Seated Running
  • Chair Hold
  • Seated Running
  • Chair Hold
  • Seated Running
  • Cool Down Stretching:
  • Arm Circles
  • Hamstring Stretches
  • Chest Stretch
  • Upper Back Stretch

My goal here at Pahla B Fitness is to give you workouts that you love and can use. Please feel free to leave a comment here or on YouTube about the types of workouts you’d like to see more of!

To your good health.

References   [ + ]

1.Quick Seated Cardio Home Workout, Pahla B Fitness
Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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