The 7 Minute Chair Workout: Pros, Cons, and How to Make The Most of It 

Is your busy schedule keeping you from engaging in regular exercise? Are you stuck at a desk all day, unable to hit the gym after work? Do not despair, because the 7-minute chair workout might just be the perfect solution for you.

The 7-minute chair workout is a convenient and efficient way to incorporate exercise into your daily routine. With just a simple chair, you can target various muscle groups and get a full-body workout in just 7 minutes.

Sounds too good to be true right? We’ll walk you through the pros and cons of this workout, and go over how you can make the most out of it.

What Is the 7 Minute Sit Exercise Program?

The 7-minute chair workout, also known as the 7-minute sit exercise program, is a series of seven exercises that can be completed in just 7 minutes. The workout was designed by Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Florida (1).

The exercises include:

• Chair jumping jacks 
• Wall sits 
• Seated push-ups 
• Seated abdominal crunches 
• Step-ups onto a chair 
• Chair squats 
• Chair triceps dips

Each exercise should be performed for 30 seconds with a 10-second break in between. This creates a high-intensity interval training (HIIT) style workout that targets different muscle groups, while also providing cardiovascular benefits.

Does the 7 Minute Chair Workout Work?

The 7-minute chair workout is designed for those with hectic schedules. This quick routine allows you to fit in meaningful exercise without a significant time commitment.

The 7-minute chair workout is supported by scientific research and has been proven to be effective in enhancing overall fitness levels. This quick and efficient routine is especially beneficial for those with limited time or mobility.

A comprehensive study published in the American College of Sports Medicine’s Health & Fitness Journal found that this workout can deliver health benefits comparable to those gained from a longer, more traditional exercise regimen (2).

Participants in the study experienced improvements in strength, flexibility, and cardiovascular health, demonstrating that even short bursts of exercise can significantly impact physical well-being (2).

With just seven minutes, you can engage multiple muscle groups and elevate your heart rate, making it a practical solution for busy individuals. The beauty of this workout lies in its simplicity—no need for formal gym settings or extensive preparation.

This can be done virtually anywhere, whether at home, in the office, or even while travelling, ensuring that you can stay active, despite a packed agenda. Embracing such an accessible workout can lead to sustainable fitness habits, helping you make the most of even the briefest windows of time.

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Here’s a sample workout plan that incorporates the 7-minute chair workout into a daily routine:

Weekly Workout Routine Incorporating the 7-Minute Chair Workout

Here’s a structured 7-day workout plan that incorporates the 7-minute chair workout, alongside other exercises to enhance your fitness routine. Remember to stay hydrated and listen to your body throughout the week!

Day 1: Full Body Chair Workout

• Warm-Up: 5 minutes of light dynamic stretching
• 7-Minute Chair Workout (Perform each exercise for 30 seconds, followed by a 10-second rest)
• Chair jumping jacks
• Chair wall sits
• Chair push-ups
• Chair abdominal crunches
• Chair step-ups
• Chair squats
• Chair tricep dips

Day 2: Lower Body Focus

• Warm-Up: 5 minutes of dynamic leg stretches
• Exercises:
• Chair squats: 3 sets of 12 reps
• Chair lunges: 3 sets of 10 reps per leg
• Chair step-ups: 3 sets of 10 reps per leg
• Chair calf raises: 3 sets of 15 reps

Day 3: Active Recovery

• Light Activity: 20-30 minutes of walking or gentle yoga to promote recovery.

Day 4: Upper Body and Core

• Warm-Up: 5 minutes of arm circles and torso twists
• Exercises:
• Chair push-ups: 3 sets of 8-10 reps
• Chair tricep dips: 3 sets of 10-12 reps
• Chair plank: 3 sets of 20-30 seconds
• Chair abdominal crunches: 3 sets of 15 reps

Day 5: Full Body Chair Workout

• Warm-Up: 5 minutes of light dynamic stretching
• 7-Minute Chair Workout (Perform each exercise for 30 seconds with a 10-second rest)
• Chair jumping jacks
• Chair wall sits
• Chair push-ups
• Chair abdominal crunches
• Chair step-ups
• Chair squats
• Chair tricep dips

Day 6: Cardio and Core

• Warm-Up: 5 minutes of brisk walking or jogging in place
• Exercises:
• Chair high knees: 3 sets of 30 seconds
• Chair mountain climbers: 3 sets of 30 seconds
• Chair bicycle crunches: 3 sets of 15 reps per side
• Chair side planks: 2 sets of 20-30 seconds per side

Day 7: Rest Day

• Activity: Focus on relaxation, stretching, or activities you enjoy without intense physical exertion.

By following this routine, you’ll effectively incorporate the 7-minute chair workout while also targeting strength, endurance, and flexibility throughout the week. Adapt the number of sets and reps to fit your current fitness level and goals.

Read more: 9 Examples of Chair Yoga Poses You Can Slot Into Your Workout Routine

How to Make the Most of 7 Minute Workouts

Making the most of the 7-minute chair workout involves a combination of consistency, proper form, and gradual progression. This quick yet effective routine is designed to enhance strength and flexibility, making it accessible for individuals of all fitness levels. To achieve optimal results, you should:

1. Use a Study Chair: When doing the 7-minute chair workout, choosing the right chair is crucial for safety and efficiency. A sturdy, stationary chair provides stability, permitting you to focus on your movements without the risk of slipping or tipping. Make sure the chair height allows your feet to rest flat on the ground for proper posture during exercises. A chair with armrests can also provide extra support for upper body movements, enhancing comfort and effectiveness. Select a secure chair to improve your workout experience and optimize results.
2. Focus on Proper Form: Pay attention to your posture and alignment during each movement. This not only maximizes the effectiveness of the workout but also minimizes the risk of injury (3).
3. Gradually Increase Intensity: Start with modified versions of the exercises if needed, and as you gain strength and confidence, increase the difficulty by adding more repetitions or trying advanced variations (4).
4. Stay Consistent: Aim to perform the workout at least three to four times a week to build stamina and make sure that your body becomes accustomed to the exercises.
5. Have Rest Days: Alternating between days of high-intensity workouts and active recovery is essential for muscle growth, preventing injuries, and promoting overall health (5).
6. Vary Your Workouts: To keep your workouts engaging and avoid boredom, incorporate different exercises or variations into your routine. Changing your workouts challenges various muscle groups and keeps you motivated. Alternate between chair workouts and other forms of exercise, like resistance bands, light weights, or mobility exercises. This variety helps maintain your interest in staying active.
7. Track Your Progress: Keeping a record of your workouts can be an excellent motivator. Note the number of repetitions, sets, and/or time spent on each exercise. Over time, this will help you see your improvements and encourage you to push yourself further.
8. Pair with a Healthy Diet: Remember that exercise goes hand in hand with nutrition. Pair your 7-minute chair workout with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support your fitness goals while promoting overall well-being (6).

By following these principles, you can enhance your overall fitness and make the most of this efficient workout routine.

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Does The Chair Workout Really Work?

A chair workout is a convenient and efficient way to incorporate physical activity into your daily routine (7). So yes, it does work! However, like any exercise routine, the results will vary depending on your consistency and effort. A chair workout is a great way to improve muscle strength, endurance, and flexibility. It can also help with weight loss and overall physical fitness.

Additionally, a chair workout is accessible for individuals of various fitness levels and can be modified to fit specific needs or limitations. Whether you’re a beginner, looking to start an exercise routine or an experienced athlete looking for a quick full-body workout, the chair workout can provide significant benefits.

By adding this workout into your daily routine, you can effectively boost your fitness without the need for lengthy sessions at the gym.

Here are the benefits you can expect from the 7-minute chair workout when done consistently:

Increased Muscular Strength and Endurance

One of the main advantages of the 7-minute chair workout is the boost in muscular strength and stamina. By engaging various muscle groups within a short timeframe, this routine trains your body to effectively produce force, leading to improved performance in daily tasks and other physical activities (7).

Greater Flexibility

The range of motion involved in exercises such as squats and tricep dips enhances flexibility. Regular practice of these movements can help prevent injuries and improve overall mobility, making everyday tasks easier to accomplish (7).

Improved Heart Health

The high-intensity aspect of the workout raises your heart rate, supporting cardiovascular health. This is especially beneficial for those aiming to enhance heart fitness, without spending extensive time on traditional cardio. Research indicates that short bursts of activity can be equally effective (7).

Read more: Upper Body Chair Exercises for Seniors

Convenient and Time-Saving

One of the key advantages of the 7-minute chair workout is its convenience. The ability to perform these exercises in various settings, whether at home or during work breaks, makes it a perfect choice for those with busy lifestyles.

Enhanced Mental Health

Regular physical activity is associated with better mental well-being. The 7-minute chair workout can help alleviate stress, anxiety, and depressive symptoms by releasing endorphins, which are known as “feel-good” hormones that boost mood and overall happiness (7).

Inclusive and Accessible

This workout is designed to cater to individuals of all fitness levels, including those with mobility challenges. Utilizing a chair provides support for beginners, allowing them to gradually ease into a fitness routine while reaping the benefits of exercise.

Budget-Friendly Fitness

The 7-minute chair workout requires no specialized equipment or gym memberships, making it a cost-effective choice for anyone seeking to maintain fitness. All you need is a sturdy chair, making exercise accessible to everyone, regardless of budget.

Find beginner friendly yoga poses in our Easy Chair Yoga Poses blog.

What Are the Disadvantages of the 7 Minute Chair Workout?

Nothing is perfect, and this workout isn’t an exception. While it comes with several benefits, there are also some disadvantages to consider before incorporating the 7-minute chair workout into your routine:

Limited Resistance

The 7-minute chair workout mainly utilizes body weight for resistance, making it challenging to increase the intensity over time. This will be a disadvantage for those looking to build significant muscle mass or continuously challenge themselves.

Potential for Overuse Injury

As with any exercise routine, it’s crucial to listen to your body and avoid overdoing it. Performing the same movements every day without rest may lead to overuse injuries, such as strains or sprains. Be sure that you incorporate rest days into your weekly routine and vary your workouts to prevent strain on specific muscles.

May Not Be Suitable for Advanced Athletes

While this workout is designed for individuals of all fitness levels, advanced athletes may find it too easy, as it primarily targets beginners or those with limited mobility. Additionally, the high intensity, low duration nature of each workout limits the total training volume significantly, compared to what is needed for hypertrophy and performance benefits of advanced trainees. For these reasons, experienced athletes may not see significant results from incorporating the 7-minute chair workout into their routine.

We’ve discussed a comprehensive chair workout plan for seniors in our Chair Exercises for Seniors article.

FAQs

• What Happens If You Do a 7-Minute Workout Every Day?

Adding the 7-minute workout into your daily routine can significantly improve your overall fitness level, enhance your stamina, and boost your mood. These quick sessions are designed to elevate your heart rate and engage various muscle groups, making them a convenient option for busy lifestyles (2).

However, repeating the same workout each day may lead to overuse injuries, such as strains or sprains, or simply cause boredom with your fitness routine. To keep your workouts both effective and enjoyable, it’s crucial to diversify your exercises.

• Can You Lose Weight Doing Chair Exercises?

You can lose weight by incorporating chair exercises into your routine, especially when they are combined with a balanced diet and an overall active lifestyle.

Chair workouts are designed to be gentle on the joints while still effective in burning calories. These exercises can be particularly beneficial for individuals who may have mobility issues or are just starting their fitness journey.

While chair exercises may not burn as many calories as other high-intensity workouts, their accessibility makes them a great option for many, especially seniors and those recovering from injuries. They can be easily integrated into daily activities or done in front of the TV, providing a convenient way to stay active.

Find out whether or not chair yoga is for you in the, Is Chair Yoga Good for Seniors? article

• How Many Calories Does the 7-Minute Workout Burn?

The number of calories burned during a 7-minute workout can vary significantly, based on several factors such as an individual’s height and weight, the intensity of the exercise, and their overall fitness level.

On average, participants can expect to burn approximately 50 to 70 calories in just one session of this quick workout. Although it may seem like a brief burst of activity, when combined with other forms of exercise throughout the day, it can play an important role in enhancing your overall calorie expenditure.

Additionally, the high-intensity nature of these workouts can elevate your heart rate, leading to an after burn effect where your body continues to burn calories even after the session has ended. This makes the 7-minute workout a valuable tool for anyone looking to maximize their fitness results in a time-efficient manner.

• What Exercise Burns the Most Belly Fat?

While no single exercise can target belly fat specifically, a well-rounded approach that combines cardio and strength training can be highly effective. Engaging in training structures like high-intensity interval training (HIIT), which alternates short bursts of intense activity with rest periods, can boost your metabolism and promote fat loss.

Core-strengthening exercises like planks—holding a push-up position to engage your abs—and traditional crunches can enhance your midsection strength. Pair these exercises with a healthy diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats to maximize fat loss and reach your fitness goals. Consistency is key, so find a routine you enjoy to stay committed long-term.

• Does the 7-Minute Workout Really Work?

The 7-minute workout can be effective, especially for beginners and those pressed for time. It focuses on bodyweight exercises that enhance strength, endurance, and flexibility. While it may not replace a longer, more intense workout, it can certainly kickstart your fitness journey or serve as a convenient option for keeping active.

The Bottom Line

The 7-minute chair workout is a valuable and adaptable exercise routine, especially for beginners and those with mobility limitations. Its convenience makes it an excellent choice for fitting regular physical activity into a busy schedule. While it may not challenge advanced athletes, its benefits—imaproved strength, flexibility, and overall wellness—are significant.

By focusing on consistency, proper form, and gradually increasing intensity, individuals can maximize their results and effectively incorporate this workout into their fitness routine. Whether you’re starting your health journey or maintaining an active lifestyle, the 7-minute chair workout is a practical and effective option worth considering.