10 Full Body Exercises You Can Do with Just a Chair

Finding time for a workout can be challenging, especially for busy professionals. Gym intimidation, crowded spaces, and the struggle to fit in lengthy sessions can make maintaining fitness feel overwhelming. Luckily, you can achieve a full-body workout right from your home with just a simple chair. This routine is designed to fit into your busy schedule, requiring minimal space and no additional equipment.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: One sturdy chair
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

---

Warm-Up (5 minutes)

Before diving into the workout, it’s important to warm up to prevent injuries. Follow these dynamic movements:

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. Leg Swings - 30 seconds per leg
3. Torso Twists - 1 minute
4. Chair Knee Hugs - 1 minute (alternate hugging each knee towards your chest)
5. March in Place - 2 minutes

---

Full Body Chair Workout

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |---------------------------------|---------------|---------|---------------|------------------|-------------------------------------------|----------------------------------| | 1. Chair Squats | 12 reps | 3 sets | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your chest up and back straight. | Sit down completely, then stand. | | 2. Incline Push-Ups | 10 reps | 3 sets | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your body in a straight line. | Do on knees instead of feet. | | 3. Seated Leg Lifts | 15 reps | 3 sets | 45 seconds | 2 seconds up, 1 second hold, 2 seconds down | Keep your back pressed against the chair. | Bend knees for an easier version.| | 4. Chair Dips | 10 reps | 3 sets | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Elbows should point straight back. | Keep feet on the floor for support. | | 5. Seated Torso Twists | 12 reps/side | 3 sets | 45 seconds | 1 second twist | Rotate from the waist, not just the shoulders. | Keep feet on the ground. | | 6. Step-Ups | 10 reps/leg | 3 sets | 45 seconds | 2 seconds up, 2 seconds down | Step firmly onto the chair, keep knee aligned with toes. | Use a lower step if needed. | | 7. Chair Plank | 30 seconds | 3 sets | 45 seconds | Hold | Keep your body straight from head to heels. | Do on knees or against a wall. | | 8. Seated Calf Raises | 15 reps | 3 sets | 45 seconds | 2 seconds up, 1 second hold, 2 seconds down | Lift through the balls of your feet. | Do with toes on the floor. |

Complete in: 25-30 minutes

---

Cool-Down (3-5 minutes)

Finish your workout with these stretches to help your muscles recover:

1. Seated Forward Bend - 1 minute
2. Seated Side Stretch - 30 seconds each side
3. Shoulder Stretch - 30 seconds each arm
4. Neck Stretch - 30 seconds each side

---

Conclusion and Next Steps

This chair workout is a great way to fit in a full-body routine without needing a gym or much time. Aim to complete this workout 3 times a week, with rest days in between to allow your muscles to recover. As you build strength, consider increasing your reps or sets, or incorporating more challenging variations of these exercises.

For personalized coaching with real-time feedback, consider signing up for live sessions with certified trainers. Not only will you receive tailored guidance, but you can also save with HSA/FSA benefits.