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
Finisher: 30 Foot Raise Hold on each side.