You don’t need a gym, expensive gear, or even a lot of room to work out. You can work out your muscles, speed up your heart rate, and burn a lot of fat without leaving your house. All you need is a strong chair. You wouldn’t believe how well these chair workouts work, but they do build strength, improve balance, and speed up your metabolism without putting too much stress on your joints.
These moves are great for anyone, whether you’re just starting to get fit again, have limited movement, or just want a quick and effective practice. On purpose and consistently is the key. Do not let the word “chair” fool you; this workout will test your whole body. Move slowly and carefully, and pay attention to your form.
The six workouts in this practice are all easy on the joints but very effective. Your heart rate will stay high while you work out your core, legs, hips, and upper body. Get a stable chair without wheels, and make sure there is some space around you. Do each move for 45 seconds and then rest for 15 seconds. Do the circle twice or three times, based on how fast you can do it and how fit you are.
1. Sit-to-Stand Press
The sit-to-stand press is similar to the basic squat but adds a task for the upper body. When done right, it makes your core stronger, your legs and hips stronger, and your heart rate go up. For extra shoulder and arm burn, do the press at the top. This is one of the best chair-based exercises for burning fat.
How to do it:
Sit up straight on the edge of the chair with your feet flat on the floor and hip-width apart. You can hold your arms at shoulder height with or without light dumbbells. To stand up, push through your heels and squeeze your hips as you do so. When you reach the top of the move, lift your arms above your head. Then, lower them back down and sit back down.
2. Seated Bicycle Twists
When you do seated bicycle twists, your whole core gets stronger, especially your obliques, and you stay stable and supported. Your abs get stronger and your heart rate goes up when you twist from side to side while pretending to pedal a bike. It’s great for burning fat and making your balance and movement better at the same time.
How to do it:
To do it, lean back in your chair and put your hands behind your head. Lift your feet off the ground. Stretch out one leg and twist your body to the other side at the same time. Keep going back and forth between the sides in a slow, steady way. During the whole movement, keep your chest up and your core muscles tight.
3. Chair Step-Ups
This one is great for burning calories and making your legs stronger. Your hips, quads, and legs are all used at the same time when you step up onto a chair. For a clean move that builds strength and gets your heart rate up quickly, try chair step-ups. Just make sure the chair is strong and the surface doesn’t slip.
How to do it:
Stand with your feet hip-width apart and face the chair. Place your right foot on the seat and push through your heel to stand up. On the seat, bring your left foot up to meet your right foot. Then, take one step back down. For proper muscle activation, switch which leg is in front of you for each rep.
4. Elevated Push-Up
The raised push-up makes your core, chest, shoulders, and arms stronger. Using a chair to raise yourself lowers the weight, which makes it easier to do while still being very effective. This change also helps you get stronger for when you want to do full push-ups. It’s easy, but if you do it right, it works wonders.
How to do it:
To do it, put your hands on the edge of the chair, about shoulder-width apart. Stand up straight by stepping your feet back. This will make your body look like a straight line. Keep your arms at a 45-degree angle as you slowly lower your chest toward the chair. Holding your core tight the whole time, push back up to the starting position.
5. Seated Leg Extensions with Pulse
When you’re sitting down, do some leg raises. These work your core and quads while making your lower body stronger. Your muscles work even harder when you add a small pulse at the beginning of the move. This is a great way to work out your legs without hurting your joints.
How to do it:
To do it, sit up straight in the chair with your feet flat on the floor and your knees bent. Stretch out one leg straight in front of you. For about three seconds, move your leg up and down by just an inch or two at the top of the bend. Bring the leg back down and do it again on the other side.
6. Chair Mountain Climbers
With the chair mountain stepper, you can burn fat at the end of your workout. You can keep your spine raised and lessen stress on your wrists by keeping your hands on the chair. Your heart rate will go up, and your abs will work hard with quick knee drives. This is the best way to end the tour.
How to do it:
Get into a plank pose by putting your hands on the chair seat and taking a step back. Bring your right knee up to your chest and quickly switch to your left knee. Keep switching knees at a steady, controlled pace. During the whole movement, keep your shoulders over your arms and your hips level.