35 Minute SEATED Bodyweight Cardio + Strength Workout ? BURN 250 Calories in a CHAIR


Level ONE | NO load bearing, NO equipment | BURN 250 – 275 calories

Get a total body workout in a CHAIR! This seated cardio and strength workout needs no equipment to burn calories and shape your body in just over 30 minutes.

This is the perfect workout routine for you if:

You’re a BEGINNER – this video is moderate and uncomplicated, perfect for raising your confidence level while improving your fitness

You’re trying to LOSE WEIGHT – moderation and consistency are the real drivers of weight loss and this workout is gentle enough to do every single day. The approximate 250 calorie burn is perfect for steady and sustainable weight loss

You have an INJURY – there’s no standing, no jumping, no load bearing of any kind, but there’s still plenty of sweat to feel great about your effort while you heal

You’re an EXPERIENCED EXERCISER – wanna make this routine tougher? Add weights! Do some or all of it standing! Repeat it! There are plenty of options to add a little oomph if you want to

When you’re ready to sweat, have a seat and let’s GO!

Interval timer is set for 30 seconds of work and 15 seconds of rest

Arm Circles with High Knees
Arm Crossers with Knee Openers
Welcome to My Homes

CARDIO and UPPER BODY (repeat this circuit twice):
Jumping Jacks
Frog Reaches
Press Ups
Triceps Pull Downs
Peek a Boos

CARDIO and LOWER BODY (repeat this circuit twice):
Forward Hinge Arm Flappers
Reach Across
Rainbow Jacks
Good Mornings
Knee Straighteners
Ankle Crossers

CARDIO and ABS (repeat this circuit twice):
Toy Soldiers
Rope Climbers
Swinging Knees to Elbows
Side Bends
Oblique Crunches

FINISHER (one interval on each side):
Star Balance Hold


? EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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❤ Pahla B – your BEST fitness friend! ❤

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