According to the Mayo Clinic, cardiovascular exercise improves stamina and energy levels, boosts metabolism, and reduces stress levels, blood pressure, and the likelihood of heart disease, stroke, and other chronic health conditions.
What if I sat down and told you that you could have it all?
This seated cardio workout is high intensity and will keep your heart rate high, make you sweat, and leave you feeling strong. Additionally, it's a great choice if you're new to strength training (or returning to it after a long break), rehabilitating an injury, or have limited mobility.
Ready to get started? Perform each exercise below for 50 seconds, rest 10 seconds and then move on to the next exercise. Do each exercise in order, then repeat this sequence one more time. The entire workout takes about 10 minutes to complete and is perfect for anyone who wants to wake up quickly.
1. Seated March
- Start by sitting toward the edge of a chair with your feet flat on the floor. Keep your shoulders back and your torso high.
- Lift one foot off the floor and then put it back down.
- Lift your other foot off the floor and put it back down.
- Alternate marching with slightly raised elbows and pumping arms.
- Continue marching for 50 seconds.
2. Seated jumping jacks
- Start by sitting toward the edge of a chair with your feet flat on the floor. Keep your shoulders back and your torso high.
- Let your arms hang down at your sides.
- Swing your arms upward and lift them above your head.
- At the same time, extend your arms overhead and extend both feet to the side.
- Lift your feet again while returning your arms back to the starting position.
- Continue seated jumping jacks for 50 seconds.
3. Alternate rotations from elbows to knees
- Start by sitting toward the edge of a chair with your feet flat on the floor. Keep your shoulders back and your torso high.
- Place your hands behind your head with your elbows out to the sides.
- Lift your right leg off the floor.
- At the same time, rotate your torso to the right and connect your left elbow to your right knee.
- Return to starting position and repeat on the other side.
- Continue alternating from knees to elbows for 50 seconds.
4. Cross body punch
- Start by sitting toward the edge of a chair with your feet flat on the floor. Keep your shoulders back and your torso high.
- Make fists with both hands and bring your arms in front of your face.
- Rotate your torso to the right and straighten and twist your left arm while punching at a slight angle to the right.
- Pull your left arm back and return to the starting position.
- Repeat on the other side. That's one rep.
- Continue alternating between cross body punches for 50 seconds.
5. Alternately reaching the sides
- Start by sitting toward the edge of a chair with your feet flat on the floor. Keep your shoulders back and your torso high.
- Shift your weight to your left glute and lean slightly in that direction.
- Keeping your chest open, extend your right arm over your head to the left.
- At the same time, kick your right leg out to the side.
- Return to starting position and repeat on the other side.
- Continue alternating arms to your sides for 50 seconds.