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

  • I started with this exercise when I first began Spark People. I love this as it's something that I can do. Also try the other seated exercises. The seated core one is also great. It's something that I can do. Thanks for this. Perhaps some time more of these can be created to avoid getting bored with the same ones over and over. Don't want to sound ungrateful, as I'm so glad that I can finally participate. Many thanks. - 8/31/2015 9:56:14 AM
  • Have a little Foot booboo and had to keep my exercies light on my feet- GREAT Fitness-yes, my heart rates up and I feel achievement for today despite my limitation. Thanks Spark for thinking of us ! - 8/26/2015 12:50:33 PM
  • Today was my "return to cardio" day but I hurt my foot and can't put any weight on it. Did this instead to just check of my box but I FEEL THIS! Great workout. I plan to do it twice more today for my goal of a minimum of 30 minutes of cardio. - 8/24/2015 1:43:50 PM
  • i like it u r sweet.
    - 8/23/2015 4:19:54 AM
  • My exercise options are extremely limited as I have no cartilage in either knee. I have to lose at least 80 lbs before I can have my knees replaced, and need to get in better shape. Aqua therapy has helped, but it takes a big chunk out of the day traveling to and from the gym, etc. Being able to just go sit in a chair for 11 minutes doing these exercises is super convenient and the exercises are completely doable with a few slight modifications. I can now see more of a light at the end of the tunnel and look forward to increasing my intensity levels as I get stronger. Thank you for this beam of hope! - 8/19/2015 1:52:21 PM
  • I see. There's a button just underneath the video that will automatically track it for you if you click it. Awesome. - 8/15/2015 2:10:49 PM
  • How do I determine the amount of calories burned during this workout? - 8/15/2015 2:06:19 PM
  • I just did this! Great workout for beginners, a little harder than it looks! - 8/13/2015 11:19:02 AM
  • I'm sidelined with a foot injury, so no running for me for at least a few more weeks. This chair cardio workout has been helpful while I try to keep up my fitness level. - 8/13/2015 12:05:57 AM
  • Wonderful for getting the heart rate going! I've been discouraged, suffering from osteoarthritis, and was told by Dr., quit doing all those lunges and squats, and bursting into bits of running on my walks. Thought I'd never be able to keep the weight down, but this has given me renewed hope. I worked the muscles (even the heart) without putting any pressure on those miserable knees and spine. THANK YOU, Nichole! - 8/11/2015 10:19:19 AM
  • I love this it works for me - 7/28/2015 8:52:22 PM
  • wow!!! love this . i love that you can modify away. we have no air conditioner and it is high 90s so this was perfect that i could slow it down. also i have a frozen shoulder and this was great to do the arm movements especially the swimming ones . Thank you coach Nicole !! Love that anyone can do them. Hugs - 7/28/2015 5:36:17 PM
  • This is a good workout. - 7/19/2015 8:07:03 PM
  • a good work out - 7/16/2015 3:28:05 PM
  • will this video help in losing weight? since its 11 minutes can you do it more than once a day? i am not familar with trying to get some chair exercises video together since i need to lose 100+ pounds but i am disabled and have to do them sitting down. any suggestions? - 7/15/2015 7:49:11 PM