Sit and Get Fit With Full-Body Chair Workout Videos

Chair workouts are a great low-impact way to add more movement to your week. Anyone can enjoy them, but according to WebMD, workouts done while seated are an option for those who may avoid physical activity due to concerns about falling, or the desire to safely improve balance, endurance, strength or flexibility.

Just because you’re working out in a chair doesn’t mean you don’t burn calories. Registered dietician Shirley Matenda says people can burn 120 to 250 calories in a 32-minute session. Adding weights or resistance bands can burn even more.

We’ve rounded up free online routines that are super fun while offering the right amount of challenge for exercisers of different fitness levels. Most movements are done from a seated position (using a chair without arms allows for a freer range of motion). Others are performed standing, while holding the chair for balance and support. Remember to check with your physician before beginning any exercise program.

Twist on Yoga

Name: Intermediate Chair Yoga

Run time: 20:20

Presenter: Erica Rascon

Level of difficulty: Intermediate

Shot in an airy plant- and candle-filled setting, this video’s serene vibe gives viewers the feel of a boutique yoga studio. Besides a chair, it’s helpful to have a mat, a yoga belt and a foam block to fully benefit from the poses. In addition to flexibility and balance activities, Rascon demonstrates some leg- and butt-strengthening squats.

Dance Party Vibes

Name: Fuzion Fitness with Alexis #31

Run time: 26:22

Presenter: Alexis Perkins

Level of difficulty: Easy to moderate

With fun choreography and upbeat energy from everyone on the set, this routine felt more like a dance party. But don’t be fooled, it’s a complete workout. There’s also a nice mix of R&B and reggae music to keep you in your zone.

10 Minute Fat Torch

Name: 10 Minute Chair Workout for Weight Loss

Run time: 12:58

Presenter: Donovan Green

Level of difficulty: Intermediate to mildly difficult

Green demos a spirited workout in a simple no-nonsense setting. His instruction is clear, concise and informative. He’s also inspirational and upbeat during what is a surprisingly tough, but low impact, workout. Who knew you could do jumping jacks while seated?

Lower Body Boogie

Name: Chair One Fitness - Boogie Wonderland