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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

  • 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
  • Wow, This was my first time trying a seated exercise program, by the end of the eleven minutes I'm out of breath sweaty and feeling the burn in my thighs, this is great - 9/25/2014 1:48:42 PM
  • great! Who knew you could your heart rate up seated! - 9/24/2014 4:21:08 PM
  • Now I see why you should use an armless and wheelless chair! Will try it again with the proper chair! - 9/24/2014 1:35:00 PM