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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

  • 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
  • I just love Nichole. Her exercises are great and you really get a workout. - 9/24/2014 1:23:22 PM
  • Lots of fun! - 9/22/2014 7:39:06 AM
  • Too much movement. Painful in the left leg. Could do upper or lower but not both. So I just rotated between them. Short of breath right away. - 9/19/2014 11:43:52 PM
  • I feel like there was a lot of flailing involved. But it got my heartrate up nonetheless! Flailing totally workds! - 9/16/2014 3:55:55 PM
  • I have a spinal injury and I have just completed the 11 and 12 minute workout and I feel so energised and feeling muscles that I thought I can rebuild on...Big Thumbs Up!! - 9/15/2014 9:56:46 AM
  • I have fibromyalgia and this made sense for me. I am definitely going to continue this one. - 9/12/2014 10:37:57 PM
  • This was great for me as I have knee pain and can not do other cardio jumpy videos. Since it was my 1st time I stayed at low intensity, but plan to work up as I get better. It got my heart rate up enough to break a sweat. Thanks Nicole. - 9/8/2014 12:08:28 PM
  • It takes some coordination that I apparently do not possess to do some of those moves but if I stayed at the lowest intensity I could make it through the entire thing. I know that one day my leg muscles will be strong enough to do those kicks, that day is just not today. I'm going to keep at it. - 9/4/2014 11:58:49 AM
  • Loved this! I felt that I was actually getting some exercise even in sitting. - 8/29/2014 9:00:46 AM
  • good workout for me since I have arthritis in my knee, and still suffering the effects of a broken ankle. I do it in the library at school inbetween classes. I don't get too many crazy looks LOL - 8/27/2014 12:55:54 PM