SITTING CARDIO WORKOUT | CHAIR EXERCISES TO LOSE WEIGHT
Seated arm circles: Make small circles with your arms overhead, then gradually increase the size of the circles.
Seated leg kicks: Kick your legs out in front of you, one at a time.
Seated bicycle crunches: Bring one knee up to your chest and twist your upper body so that the opposite elbow touches your knee. Repeat on the other side.
Seated sit-ups: Sit up straight in your chair and lean back slightly. Then, slowly sit up all the way, keeping your core engaged.
Seated push-ups: Place your hands on the armrests of your chair and lean forward until your body forms a straight line from your head to your heels. Do a push-up by lowering your body until your chest touches the armrests, then pushing back up to the starting position.
You can do these exercises individually or combine them into a circuit workout. To create a circuit workout, choose 3-5 exercises and do each one for 30-60 seconds. Take a short break between exercises, then repeat the circuit 2-3 times.
Here is a sample sitting cardio circuit workout:
Seated marching: 30 seconds
Seated arm circles: 30 seconds
Seated leg kicks: 30 seconds
Seated bicycle crunches: 30 seconds
Seated sit-ups: 30 seconds
Seated push-ups: 30 seconds
Repeat the circuit 2-3 times, taking a short break between exercises.
You can modify the exercises in this circuit to make them easier or harder depending on your fitness level. For example, if seated push-ups are too difficult, you can try doing them with your knees on the floor. Or, if seated marching is too easy, you can try adding a resistance band around your ankles.
Sitting cardio workouts are a great way to get your heart rate up and burn calories, even if you have limited mobility or are short on time. With a little creativity, you can create a sitting cardio workout that is both challenging and effective.