Chair Cardio Part 2

August 4, 2017

Last year, I broke my foot and had to find creative ways to get my heart rate up without putting pressure on it. During that time, I created my most popular post, Cardio for Lower Body Injuries. Your requests have been heard, so here is another chair cardio routine.

Equipment needed:

  • Sturdy chair (no wheels)
  • Timer

Complete each move for 60 seconds and take a 10 second break in between

Punch series 2

To do this move: Hook punch with your right arm, then hook with your left. Uppercut punch with your right arm, then with your left. Repeat the entire series for 60 seconds.


To do this move: Sit on the edge of your chair with your left knee bent out to the side and your right leg straight, toes pointed. With your arms out at a “T” alternate bring your left arm to your right leg and your right arm behind your body. Quickly twist/switch sides. Alternate for 60 seconds.

In and out Xs

To do this move: Begin with arms and legs out in an X. Pull your arms and legs in to a tight ball, then push back out to your X. Continue repeating for 60 seconds.

Arm reaches

To do this move: Start with your arms out to the right and legs spread wider than hip distance. Bring your right arms to your left knee and crunch twice. Then repeat on opposite side. Continue alternating right and left for 60 seconds.

Double kicks

To do this move: Sit at the edge of your chair with both feet planted. Keep your hands on the sides of your chair to help stabilize your core.


Repeat entire series 2-3 times

*Disclaimer: Be sure to check with your doctor before beginning these or any other exercises. 

Check out my easy stretches, abs, arms and booty moves here.

Click here for 5 more chair cardio moves.

Let me know if you plan on trying this chair cardio workout.  Remember, you don’t have to be injured to complete this chair cardio series!   Leave a comment below!

  • Sheryl August 4, 2017 at 6:32 am

    This is a perfect reminder that we can get an exercise routine done regardless of limitations!! I’m saving this and just may use it someday at work!

    • Jessica August 12, 2017 at 9:35 pm

      Absolutely. I hope it works for you. 🙂

  • Camille August 4, 2017 at 6:35 am

    I love that you included gifs on how to do these moves! That’s so awesome you were able to create a workout routine while recovering!

    I hope your foot is feeling better xoxo

    • Jessica August 12, 2017 at 9:39 pm

      Thanks so much. It’s much better now. Thank you! 🙂

  • Karen L August 4, 2017 at 8:33 am

    Oooh, this is so useful!! My friend has an ankle injury, so I’ve gotta show him this! Also, your hair looks fabulous as usual!

    • Jessica August 12, 2017 at 9:40 pm

      Thank you, sweet friend!

  • Beth August 4, 2017 at 8:35 am

    Ok you had me at chair cardio. I feel like I could do some of these during the day at work! Thank you!

    • Jessica August 12, 2017 at 9:40 pm

      Thanks girl! I hope they work for you.

  • Penny Struebig August 4, 2017 at 11:35 am

    Ok — these exercises seem like ones I can actually do. Pinned it so I can visit later.

    • Jessica August 12, 2017 at 9:41 pm

      Thank you, Penny!

  • ShootingStarsMag August 4, 2017 at 2:36 pm

    Oh wow, I love this. I think I could actually do this too, which is a biggie. LOL


    • Jessica August 12, 2017 at 9:42 pm

      Yay! I hope it works for you.

  • Charlotte August 4, 2017 at 4:34 pm

    This is great!! Thanks so much for sharing; I sit longer periods of time than I’d like and could really benefit from these workouts 🙂

    Hope you have a great weekend!!

    • Jessica August 12, 2017 at 9:42 pm

      Yes! It’s perfect for that. 🙂

  • Melissa August 5, 2017 at 12:29 pm

    This would be a great pregnancy workout in addition to workout for someone with an injury! Thank you for sharing.

    • Jessica August 12, 2017 at 9:43 pm

      Of course. I hope you enjoy it!

  • dixya @food, pleasure, and health August 7, 2017 at 7:55 am

    those in and out workout looks fun. i cant move a whole lot today but maybe in 1-2 days i will have to give it a try.

    • Jessica August 12, 2017 at 9:44 pm

      I hope you try it and love it.

  • Leisa Burrell August 7, 2017 at 12:36 pm

    The ideal “No excuses” kind of workout!

    • Jessica August 12, 2017 at 9:44 pm

      My favorite kind!

  • Olivia Stacey August 7, 2017 at 3:35 pm

    I love trying new exercise routines. On days that I spend a lot of time on my computer, I’m going to try this workout when I can take a break at my desk. Thanks for sharing!

    • Jessica August 12, 2017 at 9:45 pm

      That’s exactly what it’s for. It would be great. 🙂

  • Eloise August 7, 2017 at 3:48 pm

    Oh my goodness! there must be something in the air because I broke my foot too (about a month ago!) I could have used this awesome exercise routine! thanks for the video direction, super easy to follow!)

    • Jessica August 12, 2017 at 9:45 pm

      I am so sorry. I hope your foot feels better now!

  • Akaleistar August 7, 2017 at 7:44 pm

    These chair exercises look awesome!

    • Jessica August 12, 2017 at 9:46 pm

      Thank you so much!

  • Cassie August 7, 2017 at 8:54 pm

    Awesome!! I love the thorough photos and gifs to show you how to do every move and this is so great for people who might not be able to be super mobile or also just to fit in a quick workout

    • Jessica August 12, 2017 at 9:59 pm

      Thanks so much!!

  • Lane & Holly @ With Two Spoons August 7, 2017 at 9:39 pm

    These exercises are great! Thanks for all of the ideas!

    • Jessica August 12, 2017 at 10:00 pm

      Of course! Hope you love them.

  • Lori | Choosing Wisdom August 7, 2017 at 10:20 pm

    These are awesome! I have plantar fasciitis and these will be a great way to get my heart rate up without a high impact on my feet! Great idea – thanks for sharing!

    • Jessica August 12, 2017 at 10:01 pm

      Yes absolutely! I hope you love them.

  • Adriana Lopez Martn August 8, 2017 at 12:53 am

    This is a routine for me. Totally achievable. I will start it tomorrow. You really does not need to pay a big fee on a gym when you can workout at home. Love this!

    • Jessica August 12, 2017 at 10:02 pm

      I agree. I like my class membership for the community, but I love working out in the AC too.

  • David Elliott August 8, 2017 at 8:43 am

    All these moves are so cool. And I would never have thought of doing all that on a chair. With the limited space I have in my house this does sound like an excellent idea.

    • Jessica August 12, 2017 at 10:05 pm

      Thank you David. I hope it works for you.

  • Elena August 8, 2017 at 11:56 am

    This is a great reminder that you can exercise at home too. I think that I am running out of excuses 🙂

    • Jessica August 12, 2017 at 10:05 pm

      haha. I know, right?

  • Jessica Wagner August 8, 2017 at 1:12 pm

    First off, I can’t stop staring at your hair!!! It’s gorgeous! Any hair secrets to share?! I broke my pinky toe back in Feb and I don’t think it healed correctly! Anyways, it hurts when I do certain moves/exercises so I found these super helpful! (And easy!) Which is right up my alley!! Great post!! XO

    • Jessica August 12, 2017 at 10:08 pm

      Oh my word, you are so sweet. Honestly, I wash it once a week, trim it every 4 months and try to limit heat on it as much as possible.

      I am glad this was helpful. It’s perfect for foot/leg injuries.

  • Rebecca Hicks August 8, 2017 at 7:18 pm

    Loved this workout! I seriously wish I had this a few years ago when I broke my foot- I never would have thought of these moves!

    • Jessica August 12, 2017 at 10:10 pm

      Aww, thanks so much friend. I am just getting used to the fact that I may have to deal with re-breaking every few years.

  • Krystal // The Krystal Diaries August 8, 2017 at 7:23 pm

    Oh I have to share this with a couple people I know who’ve broken their ankles and then never healed properly. Unfortunately, I know a couple people with ankle issues who struggle to workout now.

    • Jessica August 12, 2017 at 10:10 pm

      Yes. Ankle issues are no joke. Thank you for sharing.

  • jill conyers August 9, 2017 at 4:23 am

    Great option for a workout. Very creative way to get it done if mobility is an issue.

    • Jessica August 12, 2017 at 10:11 pm

      Thank you so much, Jill.

  • stacy August 16, 2017 at 8:58 am

    These ideas are so cute, they could be used in an office setting too!

    • Jessica August 19, 2017 at 5:01 pm

      Thanks so much. I agree completely. 🙂

  • shamira west August 16, 2017 at 7:14 pm

    I love these ideas!

    • Jessica August 19, 2017 at 5:01 pm

      Thank you, Shamira!