Quiet + Quick SEATED CARDIO HIIT | 15 Minute High Intensity Workout with a CHAIR

Back in my former life as a preschool teacher, creating monthly or weekly themes and finding games and craft projects for the children to fit those themes was a big part of my job.  An enjoyable part of my job, actually.  I crave order (the current state of my kitchen notwithstanding) and categorization.  So it comes as no surprise that having the theme No Jumping January for my YouTube channel has made me all kinds of happy.

Side note:  Yes, I have a theme planned out for every month this year.  I had been wanting to do something like that for a long time, but just hadn’t sat down and noodled it all out.  Well, now it’s been noodled.  I’ll fill you in on February’s fun theme later this week, since it is apparently already the end of January.  How did that happen, exactly?

You don't need to stand up to get your heart rate soaring - Quiet and Quick Seated Cardio HIIT Workout from Pahla B Fitness

Anyway.  January.  No jumping.

I have thoroughly enjoyed the challenge of coming up with all low impact workouts this month, especially this one, since I have been wanting to make a sitting cardio workout forever!

Obviously, I hope this workout has a wider audience, but I’ll be honest with you:  I made this workout for my mom.  She has been dealing with a terrible bout of sciatica recently and just hasn’t been as mobile as she would like to be the last few months.

I don’t know if you’ve ever had an injury or setback, but I will tell you this:  it sucks.  When you’re used to being active and you suddenly have to reduce your daily movement, it is tough both mentally and physically.

So, here’s a workout that you barely even need to be mobile for – a seated cardio HIIT.  Not only is there no jumping, there’s no standing!  This is high heart rate work, done from the comfort of your chair.  It’s perfect for older people, or somebody who is injured, and especially YOU if you are just beginning to work out.  It’s a nice short workout – under 20 minutes, including both a warm up and cool down – with no impact, no twisting, and no getting up and down.  There’s a whole lot of core strength development, as well as a nice benefit for your heart and lungs.  It’s simple, but it moves quickly, which makes it pretty fun, too.  I hope you love it!  🙂

Here’s the breakdown, and you can also follow along in real time with the full-length video below:


Quiet + Quick SEATED CARDIO HIIT | 15 Minute High Intensity Workout with a CHAIR

Set your timer for intervals of 30 seconds of work and 10 seconds of rest.

Warm Up:  30 seconds of Arm Circles, 10 seconds of Arm Crossers, 2x each + 30 seconds of High Knees, 10 seconds of Leg Crossers, 2x each

Main Workout, do each exercise for 30 seconds with 10 seconds of rest between.  Repeat the circuit 3x:

  • Frog Reaches
  • Punch and Reach
  • Toy Soldiers
  • Side Reach with Side Kick
  • Jackknifes

Finisher:  30 Foot Raise Hold on each side

If you can’t see the video here in the post, watch it on YouTube:  https://youtu.be/zoZOpORbZUQ

Love Pahla



P.S.  Please do me a favor:  if this workout is too easy for you (and I know it is for lots of you), pass it along to somebody you know who could use the help getting starting on their fitness journey.  Your mom, your grandma, your aunt, your cousin or your co-worker.  I think there are a LOT of women in the world who are afraid to get started because so many “beginner” workouts are just too much, and this one will give them the hope they need to get started.  Thanks!

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