A Seated Cardio Workout for Every Body

By incorporating cardio into your daily routine, you can improve your stamina, boost your metabolism, and reduce your stress levels and risk of chronic health conditions. According to the Mayo Clinic, cardiovascular exercise is essential for maintaining overall health and well-being.

Ready to get started? Perform each exercise for 50 seconds, resting for 10 seconds in between. Repeat the sequence twice for a quick and effective 10-minute workout. It’s perfect for anyone looking for a quick pick-me-up!

1. Seated March

1. Start by sitting toward the edge of your chair with your feet flat on the floor. Keep your shoulders back and your torso tall.
2. Lift one foot off of the floor, then set it back down.
3. Lift your other foot off the floor, then set it back down.
4. Slightly lift your elbows and pump your arms as you alternate your marches.
5. Continue marching for 50 seconds.

2. Seated Jumping Jack

1. Start by sitting toward the edge of your chair with your feet flat on the floor. Keep your shoulders back and your torso tall.
2. Let both arms hang down at your sides.
3. Swing your arms up and lift them overhead.
4. At the same time you reach your arms overhead, hop both feet out to the side.
5. As you return your arms back to the starting position, hop your feet back in.
6. Continue doing seated jumping jacks for 50 seconds.

3. Alternating Elbow-to-Knee Rotation

1. Start by sitting toward the edge of your chair with your feet flat on the floor. Keep your shoulders back and your torso tall.
2. Place your hands behind your head with your elbows flared out to the sides.
3. Lift your right leg off the floor.
4. At the same time, rotate your torso to the right so you connect your left elbow to your right knee.
5. Return to the starting position and repeat on the other side.
6. Continue alternating knee-to-elbow rotations for 50 seconds.

4. Cross-Body Punch

1. Start by sitting toward the edge of your chair with your feet flat on the floor. Keep your shoulders back and your torso tall.
2. Make two fists with your hands and bring both arms up in front of your face.
3. Rotate your torso to the right and extend your left arm out, punching toward a slight angle to the right as you twist.
4. Pull your left arm back and return to the starting position.
5. Repeat on the other side. That’s one rep.
6. Continue alternating cross-body punches for 50 seconds.

5. Alternating Side Reach

1. Start by sitting toward the edge of your chair with your feet flat on the floor. Keep your shoulders back and your torso tall.
2. Shift your weight to you left glute and lean slightly in that direction.
3. Keeping your chest open, reach your right arm overhead to the left.
4. At the same time kick your right leg out to the side.
5. Return to the starting position and repeat on the other side.
6. Continue alternating side reaches for 50 seconds.