You Don’t Have to Stand Up to Get Sweaty | Seated Cardio HIIT Workout

I get a lot of requests for different types and styles of workouts on my YouTube channel, which I love.  Nothing makes me happier than knowing that I’ve given you a sweaty workout that you really NEED.

Especially this one.

I know how frustrating it can be to deal with foot, ankle or knee injuries.  You want to exercise and get your heart rate up, but you can’t jump or run or (possibly) even walk without risking further injury!

Not to worry.  This workout can be done entirely from your favorite chair and I promise, you will get sweaty.  This isn’t your grandmother’s chair workout, even though it’s beginner-friendly!  We’re going high intensity, bodyweight-only, with short intervals stacked together to raise your heart rate and tone up your arms, shoulders, chest and upper back.  Plus there’s a little core work thrown in there, too, because why not?  🙂


High Intensity Seated Cardio and Strength Home Workout with a Chair from Pahla B Fitness

Follow along with the video below in real time, or set this up easily on your own in your living room.

High Intensity SEATED CARDIO + Bodyweight STRENGTH | 25 Minute Full Length HIIT Home Workout


Equipment:  CHAIR

Warm Up and Cool Down:  Both included

Exercise Time:  25 minutes

Warm Up (untimed):

  • Arm Circles
  • Arm Crossers
  • High Knees
  • Side Reaches

Main Workout (timer is set for 20 second intervals; complete all exercises in the triplet before resting and complete each triplet 3x before moving on to the next):

  • Double Knees + X Marks the Spot + Double Knees
  • Toy Soldiers + Peek a Boos (Shoulder Fly) + Toy Soldiers
  • Alley Oops + I, Y, W + Alley Oops
  • Goofy Jacks + Oblique Crunches + Goofy Jacks

Finisher (complete all exercises for one interval without resting):

  • Seated Running
  • Chair Hold
  • Seated Running
  • Chair Hold
  • Seated Running

Cool Down Stretching:

  • Arm Circles
  • Hamstring Stretches
  • Chest Stretch
  • Upper Back Stretch

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

My goal here at Pahla B Fitness is to give you workouts that you love and can use.  Please feel free to leave a comment here or on YouTube about the types of workouts you’d like to see more of!

To your good health,

Love Pahla

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