Chair Cardio is a vital part of any workout session. Whether you want to build muscles, shed kilos, or just get fit, you cannot miss this workout component.
As the name suggests, you work on your heart and circulatory system while performing cardio. It raises your heart rate and makes your cardiovascular system work harder than usual. There are several types of cardio exercises that you can include in your workout routine like biking, swimming, jogging, running, stair climbing, and circuit training.
Do you have any idea that you can perform a great weight-burning cardio workout while sitting on a chair? Well, it’s true! Chair Cardio routines are the latest craze, and you can burn calories by performing these lovely low-impact exercises and get benefitted!
Read to learn how to perform these easy, yet effective chair cardio exercises and the precautions to take while doing them.
Try these exercises to burn maximum fat.
1. Chair squats to forward lunges
Step 1: Start by sitting on the chair with your feet resting flat on the ground. Your hands should be folded from the elbow and clasped together near your chest. This is your starting position.
Step 2: Stand up and take a step forward with your left leg. Shift your weight forward and lower your body until your left thigh and right shin are parallel to the floor.
Step 3: Pause for 5 seconds and then press your left heel to stand up.
Step 4: Sit down on the chair behind you to complete one repetition. Repeat it with the other leg.
2. Lateral low & high sidekicks
Step 1: Stand 2 feet away from the chair. Your right side of the body should be facing the front of the chair. Your elbows must be folded and your hands should be close to the body.
Step 2: Lift your right leg and side-kick first at the base of the chair and then above the seat of the chair.
Step 3: Again bring the leg to the bottom and repeat the same activity. Complete 3 sets and then do the same with the other leg to achieve the weight loss goal.
3. Triceps dips & kicks
Step 1: Stand straight with your back facing the front of the chair. Place your hands shoulder-wide on the edge of the seat of the chair. Your shoulders should be vertical to your wrist.
Step 2: Your knees should be folded and your thighs must be parallel to the floor.
Step 3: Jump gently to stretch your left leg in the front leg. Your right leg should be in the same position.
Step 4: Pause for 3 seconds then change your leg to complete one repetition.
4. Raised plank knee tucks
Step 1: Stand 2 feet away from the chair, facing the front of the chair.
Step 2: Lean down to put your palms on the edge of the seat of the chair. Your hands must be shoulder-width apart.
Step 3: Lift your left leg, slightly bend your knees and then bring it towards the right hand. Turn your torso a bit with it.
Step 4: Bring your leg back to the starting position and repeat the same with the other leg.
5. Bulgarian split squat to high knees
Step 1: Stand straight on the ground facing differently from a chair (1 foot away).
Step 2: Relax your left foot on the seat of the chair behind you.
Step 3: Engage your core, bend your right knees so that your left knees and ankle bend naturally behind your back as you squat down.
Step 4: Stay in this position for 3 seconds and then stand up and take your left knee up to your hip level in front of you. Then take it back to the chair and squat down.
Step 5: Do 2 repetitions of this and then repeat it with the other leg.
6. Plank jacks and jumps
Step 1: Stand 2 feet away from the chair, fronting the chair.
Step 2: Lean down to put your palm on the edge of the seat of the chair. Your hands must be shoulder-width apart and make sure your legs are completely stretched. It is your starting point.
Step 3: Jump slightly and spread both legs (1 foot away from each other).
Step 4: Now hop again and bring both the legs in front (next to the leg of the chair).
Step 5: Hop back to the starting position to complete 1 repetition.
7. Side plank twists
Step 1: Begin with the side plank position. Your legs under the chair tucked one above the other and balance the body on your left hand. Your hand must be completely stretched.
Step 2: Now, slowly place your right leg on the seat of the chair. It is your starting position.
Step 3: Stretch your right hands above in such a way that the tips are pointing to the ceiling.
Step 4: Now bring your right hand down and take it under your body. At the exact time twist your torso.
Step 5: Again take your hand up and repeat it. Change the side after 4 repetitions.
Now, let’s check out some precautions you should take to do these exercises safely.
Precautions To Take
- Always choose a well-built chair that does not shake or fall over easily.
- Don’t push too hard during your workout. Aim for working on moderately intense exercises that leave you feeling a little out of breath and possibly a little warmer than normal.
- Avoid holding your breath while working out.
The Bottom Line
These exercises are good for your health and help burn calories. While cardio is often associated with vigorous workouts or intense outdoor activities, that isn’t always the case. Chair cardio exercises are simple to do in the comfort of your home. All you need is a handy, well-built chair, and you’re ready to go! You can turn those tedious working hours into fulfilling exercise time to get fitter than the rest of the crowd and excel in looks. However, it is highly advisable that you do the exercise correctly, as an incorrect form can lead to injuries or muscle pains. If in case you face a problem in doing any of the above-stated chair cardio exercises, it would be really good that you consult a doctor regarding the same as these are very easy and effective exercises to go for. And it will definitely boost your stamina and help cut body fat and aid in losing weight.