Chair workouts for beginners

A chair workout still counts. If your knees or back complain, if getting down on the floor is a whole project, or if you're starting from zero, a sturdy chair is a good place to begin. These are four of the free seated routines in FitStreak, written out so you can do them right now, with or without the app.

Use a solid chair without wheels, sit toward the front of the seat with your feet flat, and move slowly. Stop if something hurts, and check with your doctor first if you have a condition that affects exercise.

1. Chair Warm-Up (5 minutes)

Wakes up every joint. Rest about 15 seconds between moves.

• Seated shoulder rolls, 30 seconds. Sit tall and roll both shoulders slowly backward, then forward.
• Seated neck turns, 30 seconds. Turn your head slowly to one side, pause, then turn to the other.
• Seated march, 45 seconds. Sit tall and lift one knee at a time, like marching in your chair.
• Seated ankle circles, 30 seconds. Lift one foot slightly and draw slow circles with your toes, then switch.
• Seated torso twist, 40 seconds. Hands on your chest, rotate your upper body side to side.

2. Seated Strength (5 minutes)

Arms, legs and posture without leaving the chair.

• Seated punches, 40 seconds. Punch forward one arm at a time at a steady pace.
• Seated overhead reach, 12 times. Reach both arms overhead, then lower them slowly to your sides.
• Seated knee extensions, 12 times. Straighten one leg out in front of you, hold briefly, then lower it.
• Seated heel raises, 15 times. Keep your toes down and lift both heels, then lower them slowly.
• Seated leg lifts, 10 times. Lift one knee toward your chest, lower it, then switch legs.

3. Chair Cardio (5 minutes)

Gets your heart rate up, sitting down.

• Seated march, 45 seconds.
• Seated punches, 45 seconds.
• Seated toe taps, 40 seconds. Tap your toes on the floor in front of you, alternating feet at a brisk pace.
• Seated leg lifts, 12 times.
• Seated side bend, 40 seconds. Reach one arm overhead and lean gently to the opposite side.

4. Chair Wind-Down (5 minutes)

A slow stretch to close the day.

• Seated neck turns, 8 times. Turn slowly to one side, pause, and return through the middle.
• Seated shoulder rolls, 10 times. Up, back and down in a slow circle.
• Seated cat-cow, 8 times. Round your upper back, then open your chest. Hips stay on the seat.
• Seated chest opener, 40 seconds. Clasp your hands behind you and draw your shoulder blades together.
• Seated hamstring stretch, 40 seconds. Straighten one leg with the heel on the floor and hinge forward gently.

How often?

Pick one routine and do it on the days you said you would. Doing five minutes most days beats doing thirty minutes once and never again. When the seated routines feel easy, try moves that use the chair for balance instead, like standing up from the chair without your hands.

Do them with a companion

In FitStreak each of these routines is illustrated move by move, and finishing one keeps your streak going and grows your companion. There are 10 low-impact routines in total, 6 of them free.

Try the chair routines in FitStreak