11-Minute Chair Cardio Workout

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About this Workout
Do you sit at a desk all day? Are you confined to a chair? Do you struggle with mobility issues? Then this workout is for you! This short and simple cardio workout will elevate your heart rate to burn calories and fat in just minutes!
  • Length: 11 minutes
  • Equipment: None
  • Type of Workout: Cardio (aerobic) & flexibility
  • Fitness Level: Beginner to Intermediate
  • Impact: Zero-impact
  • Safety Precautions: Complete all exercises to the best of your ability level, changing the speed, range of motion or movement to reflect what you can do.

Member Comments

  • If you can't get the video to open, click on the HD and choose 720 or one that will allow it to open. - 3/25/2015 10:24:56 PM
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    venting-acl-injuries - 3/21/2015 10:01:09 PM
  • I couldn't get it to open.... Gale Dossett - 3/20/2015 9:07:01 AM
  • I wish I'd use such workouts while incapacitated after my injury. Great workout. - 3/17/2015 5:15:10 PM
  • I just tried this and did like it. Right now I work two jobs and don't have the time at night to get to the Y. This is a workout i can fill into my day even if i have to do it at work. I was on a wheelie chair so some things were a little more difficult but it worked out. I will have to check the other 10 minute workouts. - 3/17/2015 10:00:59 AM
  • Just did this because I was falling asleep at my work computer This woke me right up and now I am able to focus again. Thanks Spark People! - 3/12/2015 3:05:50 PM
  • I just did this during the late night news. I think my chair's too high or my legs to too short btu I did raise my heart rate. Will do this again. - 3/10/2015 12:21:11 AM
  • I have a ball that I use for a desk chair (wouldn't have worked for this workout) and I ended up in a slightly too low upholstered chair, so keep that in mind while I review.

    I've been exercising a lot and wanted to give my shins and legs overall a break (they were ok during the workout). However, most of this workout for me was a back of the thigh workout out, as I flailed with my typical lack of grace through the movies. I would be interested to try it on a better chair, but other than its length, it can be quite intense on the back of the legs. Given that I don't have lower back or butt issues, I would have been happier and worked out more muscles doing a normal standing cardio, but I'm healthy and exercise a lot. - 3/9/2015 9:37:18 PM
  • LOL...NOW I remember how uncoordinated I was in those grade school "PE" classes!! Its going to take some time to do this one "gracefully"!! But, as she said, move in any manner that works for you...GREAT workout! Thanks Spark! - 3/5/2015 3:05:15 PM
  • Awsome if your trying to start some where at some point.. - 2/22/2015 6:21:11 PM
  • thank you for this awesome chair excersize idea ... perfect get up and go for me anytime of day ... I ofter have energy burnout due to Fibromyalgia ... tooo tired to go to gym ...this will help me ... no equiptment needed - 2/19/2015 8:34:26 AM
  • I really liked the video - 2/13/2015 7:04:08 PM
  • I did this after doing deep water aerobics this morning and found it a good mini work out. I wish I could favorite it for days when I'm feeling "lazy" I bet it would be a good motivating mini workout to kick the body into a better mood. Thanks again, Nicole. - 2/11/2015 6:10:12 PM
  • Wow I just did the 10 minute workout on the chair. I haven't worked out in two years. And I really want to start. Reading the 10 minutes workout really inspired me. I know I can fit 10 minutes a day. It's a start. I am really proud of myself. I am hoping the do the 30 day challenge. Now I need to focus on eating healthy. I know I can do it once I start. It's just the starting point that I need help with. thanks Sparkpeople for all you great advice and motivation. - 2/11/2015 7:52:16 AM
  • I have chronic lower back pain and this didn't strain my back at all. It was perfect. Except for the reaching exercise towards the end, but I'll just leave that one out next time. I'll definitely be doing this one until my back gets better. - 2/10/2015 2:29:59 PM