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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

  • l know I have arthritis, but didn't know how bad it could hurt trying to do these chair sitting exercises. Also, need to lose 85 or more pounds. That extra weight isn't helping at all. I'm either going to have to find something else, or keep going with this one until I get it done to my satisfaction. - 12/15/2014 4:29:08 PM
  • This is a great seated set .. and can help to strengthen muscles that are used very little while at a desk style job or if you are unable to get out often. - 12/2/2014 10:50:23 AM
  • This is great,I love it I will do this every day awesome,thank you Nicole. - 11/23/2014 2:06:26 PM
  • Love this!! Really feel as if I worked out. Sweating and all.
    - 11/19/2014 1:57:23 PM
  • Through trail and error I have found that at 56 I am incredibly out of shape and have knee and one hip issues. Everything I've tried for exercise I've either fumble through, because I can't walk and chew gum at the same time or it's hurt parts of my body. It has been very discouraging and has set me back quit a bit. I just found and accomplished the 11 minute seated cardio and have had to really accept my limitations, scale it back and be satisfied with what I CAN do. I've done a full circle here. I'm back to 10 minutes on my treadmill to warm up for stretching and one sitting cardio video a day and will move slowly up from there. It's a start. - 11/15/2014 6:25:57 AM
  • This was a good workout couldn't do exactly what it called for because of my hip, but really work out good.. Thank you :)) - 11/9/2014 10:26:31 AM
  • this is what I was looking for need the
    chair work out.
    - 11/8/2014 9:29:05 AM
  • Looked at this again; trying to figure out how to modify this so that my ruined forefeet don't have to step down on the floor--I may try a thickly folded old blanket or doubled pillow. Wish me luck. - 11/4/2014 11:59:58 AM
  • I love it, just completed it, so awesome, I actually sweated thanks - 10/30/2014 3:17:44 PM
  • I've been doing this video every other day for over a month, i cheated a lot (so out of shape), I made it all the way through the last two times I did it(without cheating), so today, I DID IT TWICE, cheated a little on the second round....but i feel great! Think i may do it at least once on the days i do my strength exercises and twice on the other days! Thanks Nicole!

    - 10/23/2014 10:36:39 AM
  • I'm out of breath!!!
    - 10/20/2014 11:12:02 AM
  • Wow. I can get my heart rate up doing seated exercises! Facing knee replacement this is great for me. I've been told I cannot do jumping jacks, lunges, running or even fast walking. If I do, the knee replacement will come sooner than later. I tried this video thinking, "I'll try it, but I doubt it can really work." I am proud to say I was wrong. I'm excited to try the other seated workouts to see how far I can go and what I can accomplish. - 10/5/2014 8:47:48 AM
  • This is the first time I've ever done cardio and I am probably ready for a nap!! I don't exercise or at least haven't because I have 2 blown out knees that will be getting replaced once I drop all this weight!! I miss riding a bike and walking!! - 10/3/2014 1:34:37 PM
  • Since I am busy when I get home I am going to be doing this at work during my lunch. - 9/29/2014 1:10:19 PM
  • This is really great! I am 55 and have advanced degenerative arthritis (bone on bone) in both knees. I feel like I don't have much upper body strength and I know I need more stamina. This didn't hurt my knees! But it got my heart rate up (I am sweaty) and I feel great for having done the whole 11 minutes, with little modifications that I will work on eliminating. Thanks Spark People, and Nicole and my sister, Gennifer, for telling me about it!
    - 9/28/2014 11:37:05 AM