SEATED Sweatfest | 35 Minute Cardio, Strength + Abs HIIT Workout in a CHAIR

If there’s a type of workout that I get the most requests for, it’s this one.  Seated workouts that you can do from a chair or the couch are apparently hard to find and much appreciated (that last part doesn’t surprise me at all – when I was out of commission a few years ago with a stress fracture in my tibia, I would have given my left thumb to get a good sweat.  Too bad I didn’t know about chair workouts back then!)

And if you’ve been around these parts for more than a few minutes, you know that I lo-o-o-ove the challenge of creating fun and unusual workouts within a specific limitation.  Low Impact workouts, standing only workouts, floor only workouts, no equipment…  throw me your workout “problems” and I’ll come up with some kind of workaround so we can get moving and get fit.

This particular workout is great for you if you’re tired of chair workouts being too easy, too short or too beginner for you – it’s a sweaty one that clocks in at 35 minutes!  I even debated rating it BEGINNER+ because the exercises are a little more intense and the duration is a little longer than my other seated workouts.

See for yourself with the video below, or check out the breakdown to do this workout on your own.

SEATED Sweatfest Cardio Strength and Abs HIIT Workout - Exercise Breakdown from Pahla B Fitness

SEATED Sweatfest | 35 Minute Cardio, Strength + Abs HIIT Workout in a CHAIR


Equipment: a sturdy CHAIR to sit on

Warm Up and Cool Down: Both are INCLUDED

Exercise Time: 35 minutes

PURPOSE of the Workout: Full body conditioning, including high heart rate cardio exercises (which boost your metabolism, burn calories and fat, and build your cardiovascular health and endurance), bodyweight strength work (which increases lean muscle tone, strengthens bones and shapes your body), and abdominal exercises (which are excellent for building core strength and promoting good posture)

This WORKOUT is Good For: Beginners, exercisers with lower body injuries, exercisers with significant weight to lose, anybody with weight loss, fat loss or other health and fitness goals

WARM UP (timer is set for intervals of 30 seconds and 10 seconds – there is no rest period during the warm up; repeat each pair twice):

  • Arm Circles + Arm Crossers
  • High Knees + Low Reaches
  • Leg Openers + Booty Kickers

MAIN WORKOUT (timer is set for 30 seconds of work and 10 seconds of rest; repeat each exercise for 4 work intervals; yes, these are all SEATED exercises, I promise!):

  • Walking
  • Frog Reaches
  • Side Plank Leg Raises (2x each side)
  • Push Ups
  • Half Boat Russian Twists
  • Side Reaches
  • V Sit Obliques
  • Windmills
  • Double Knees
  • Knee Press – Knee Openers
  • Bicycles

FINISHER (timer is set for 30 seconds and 10 seconds, there is no rest; repeat 2x):

  • Half Burpees + Half Burpee Hold

Can’t see the video below?  Click here to watch it on YouTube:

I’d love to hear more from you about the workouts you want to see on the Pahla B Fitness channel!  What’s your favorite??


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