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Quiet and Quick, Seated Cardio Workout

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For the warm up, do 30 secs of arm circles, 10 secs of arm crossers (2 times each), 30 secs of high knees and 10 secs of leg crossers (2 times each). For the main workout: Do frog reaches, punches, toy soldiers, side kick and jack-knifes; exercise for 30 secs with 10 secs of rest in between. Repeat the circuit 3 times. Finish with a 30 Foot Raise Hold on each side.

I have thoroughly enjoyed the challenge of coming up with low impact workouts this month, especially this one, since I have been wanting to make a sitting cardio workout forever! Obviously, I hope this workout has a wider audience, but I’ll be honest with you: I made this workout for my mom. She has been dealing with a terrible bout of Sciatica recently and just hasn’t been as mobile as she would like to be the last few months.

I don’t know if you’ve ever had an injury or setback, but I will tell you this: it is bad. When you’re used to being active and you suddenly have to reduce your daily movement, it is tough both mentally and physically.

Benefits Of Seated Cardio Workout

So, here’s a workout that you barely even need to be mobile for – a seated cardio HIIT (High-Intensity Interval). Not only is there no jumping, there’s no standing either! This is high heart-rate work which can be done from the comfort of your chair. It’s perfect for older people or somebody who is injured – and especially YOU if you are just beginning to work out. It’s a nice short workout – under 20 minutes, including both a warm up and cool down – with no impact, no twisting and no getting up or down. There’s a whole lot of core strength development as well as a nice benefit for your heart and lungs. It’s simple, but it moves quickly which makes it pretty fun too. I hope you love it!

Here’s the breakdown and you can also follow along in real time:

Quiet And Quick Seated Cardio H.I.I.T.

  • Set your timer for intervals of 30 seconds of work and 10 seconds of rest.
  • Warm Up: 30 seconds of Arm Circles, 10 seconds of Arm Crossers, 2 times each + 30 seconds of High Knees, 10 seconds of Leg Crossers, 2 times each.
  • Main Workout, do each exercise for 30 seconds with 10 seconds of rest between. Repeat the circuit 3 times:
  • Frog Reaches
  • Punch and Reach
  • Toy Soldiers
  • Side Reach with Side Kick
  • Jackknifes

Finisher: 30 Foot Raise Hold on each side.

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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