The Chair Workout Challenge: Exercises, Frequency, and Tips for Success

Getting started may seem like the hardest part of starting a workout routine, particularly if you’ve never exercised before. Fitness challenges are so handy for this particular purpose.

Think about it, the rules are already set for you, and there’s no need to worry about coming up with a workout plan or figuring out what exercises to do. All you need to do is follow the instructions and challenge yourself every day.

The chair workout challenge is perfect for beginners or anyone who is looking for a low-impact yet effective way to exercise.

Here’s what you need to know about the chair workout challenge:

What Is a Chair Workout Challenge?

The chair workout challenge is a set of chair-aided exercises that are performed for a specific period, usually 30 days (you can spend more or less time on it). Rather than a strict workout plan, think of this as a stepping stone towards a more active lifestyle.

The exercises are designed to be simple, easy to follow, and require minimal equipment – just a chair! You can do them anywhere, anytime – at home, in the office, or even while traveling.

Most challenges have a specific number of reps or sets for each exercise, but feel free to adjust them according to your fitness level.

The chair acts as a support or prop for various movements, which makes it easier to perform the exercises without putting too much strain on your joints. It also makes the workout accessible for people with limited mobility or injuries.

The chair workout challenge can be tailored for various fitness goals such as:

• Building consistent exercise habits
• Improving cardiovascular health
• Increasing strength and muscle definition
• Improving flexibility and range of motion

We’ll share exactly how to meet whatever goal you have in the next sections. But first, let’s talk about which exercises you can expect to find in a chair workout challenge.

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What Is the Ultimate Chair Workout Challenge Plan?

The ultimate chair workout challenge plan is one that works for you.

An individualized plan that considers your current fitness level, goals, and schedule. It’s important to set realistic expectations for yourself and not to compare your progress with others.

With that being said, here are some popular exercises you can expect to find in a chair workout challenge:

1. Seated Row

The seated row primarily engages the back muscles (latissimus dorsi), along with the biceps and shoulders.

Steps: 

1. Sit on the edge of the chair with your feet flat on the floor and your knees slightly bent.
2. Take a resistance band and secure it around the base of your feet, a sturdy support beam or pole, or in a secured door, ensuring it’s tightly positioned to avoid slipping.
3. Grasp the ends of the band with both hands, keeping your palms facing each other.
4. With a straight back and core engaged, pull the band towards your torso, focusing on squeezing your shoulder blades together as you draw your elbows back.
5. Hold the position for a moment, then slowly return to the starting position, maintaining control of the band.
6. Perform 10-15 reps, rest for 30 seconds, and complete 2-3 sets.

Progression 

To increase the challenge, you can add resistance bands for additional tension or perform the exercise in a standing position.

HIIT Modification 

For an HIIT approach, perform the seated row rapidly for 30 seconds, followed by a 15-second rest.

2. Elevated Chair Plank

The elevated chair plank effectively targets the core muscles, particularly the rectus abdominis and obliques, while also engaging the shoulders.

Steps: 

1. Start by placing your hands on the chair’s edge with your wrists under your shoulders, forming a straight line from head to heels.
2. Engage your core, keeping your body straight without sagging hips or raised buttocks.
3. Hold the position for the required time, focusing on your breathing and alignment.
4. Keep your hips level during the hold to maintain proper form.
5. Breathe steadily, inhaling through your nose and exhaling through your mouth.
6. Lower your knees to the ground and rest for 30 seconds.
7. Aim for 2-3 holds, gradually increasing duration as you gain strength and endurance.

Progression 

To progress, try holding the plank longer or adding shoulder taps.

HIIT Modification 

In an HIIT format, hold the plank for 20-30 seconds, followed by 10 seconds of rest.

Read more: Can Chair Yoga Build Muscle? The Truth According to Experts

3. Chair Plank Jacks

Plank jacks primarily target the core and the shoulders, while also engaging the legs.

Steps: 

1. Secure the chair against a wall or stable surface to prevent movement.
2. Get into a plank position with your hands on the chair, keeping your body in a straight line and engaging your core.
3. Jump your feet out wide like a jumping jack, then quickly bring them back together, landing softly.
4. Keep your core tight and hips steady to avoid lower back strain.
5. Perform the jumping motion for the designated time, focusing on control over speed.
6. Rest for 30 seconds after completing the jumping jacks, using the time to breathe deeply.
7. Aim for 2-3 sets of plank jacks, taking adequate rest between sets.
8. Focus on precision and body alignment to prevent injuries and improve your workout.

Progression 

Increase the intensity by performing the jacks faster or extending the duration.

HIIT Modification 

In an HIIT setup, do plank jacks for 20 seconds, followed by a 10-second rest.

4. Chair Burpees

Chair burpees engage the entire body, particularly the legs, core, and shoulders.

Steps: 

1. Stand in front of the chair with your feet shoulder-width apart to ensure stability.
2. Gently bend your knees and place both hands firmly on the chair, keeping your back straight and core engaged.
3. Jump your feet back, landing in a plank position, ensuring your body forms a straight line from head to heels.
4. Quickly bring your feet back toward the chair, landing softly to minimize impact.
5. Explosively jump upward, reaching your arms overhead while keeping your core tight for balance.
6. Land softly back in the starting position, bending your knees slightly to absorb the impact and protect your joints.
7. Repeat this sequence for 10-12 reps, focusing on maintaining good form throughout the exercise.

Progression 

Progress by performing the burpee without the chair as you gain strength.

HIIT Modification 

For an HIIT variant, perform burpees for 30 seconds, followed by a 15-second rest.

5. Seated Calf Raises

Seated calf raises primarily target the gastrocnemius and soleus muscles in the calves. 

Steps: 

1. Sit up straight in the chair, ensuring your back is supported and your feet are flat on the floor, shoulder-width apart.
2. Gradually raise your heels off the ground while keeping your toes firmly planted, feeling the engagement in your calf muscles.
3. Pause at the top of the movement for a moment, taking a deep breath, and then slowly lower your heels back to the floor.
4. Perform 12-15 repetitions of this exercise, then rest for 30 seconds. Aim for 2-3 sets in total to effectively strengthen your calves.

Progression 

To increase the difficulty, consider using a weight or resistance band across your thighs. You can also add progression by standing next to the chair and using your body weight.

HIIT Modification 

Incorporate an HIIT style by performing the raises for 30 seconds, then resting for 15 seconds. 

6. Single-Leg Glute Bridges

Single-leg glute bridges focus on the gluteal muscles and hamstrings while also engaging the core for balance. 

Steps: 

1. Sit at the front edge of a sturdy chair, gripping the sides for balance. Lean back a little to find a comfortable position.
2. Extend your right leg straight out in front of you, keeping your foot flexed, while pressing your left foot firmly against the floor for stability.
3. Engage your core and lift your hips toward the ceiling, squeezing your glutes tightly at the highest point. Hold for a moment to maximize the contraction.
4. Gradually lower your hips back down to the starting position, maintaining control throughout the movement.
5. Perform 10-12 repetitions with your right leg, then switch to your left leg and repeat. After completing each leg, rest for 30 seconds and do 2-3 sets total.

Progression 

You can elevate your feet onto another chair or surface for added challenge. 

HIIT Modification 

For an HIIT format, perform the bridges on one leg for 20 seconds, followed by a 10-second rest, then switch legs. 

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How Often Should You Do Chair Exercises?

The Centers for Disease Control and Prevention (CDC) recommends adults engage in at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous activity. In addition, the CDC suggests performing strength-training exercises at least two days a week (1).

Chair exercises can be a great option to meet these recommended guidelines, as they offer both cardiovascular and strength training benefits.  

Aim to incorporate chair exercises into your weekly workout routine at least 2-3 days a week. As you become more comfortable and stronger, you can gradually increase the frequency or duration of your chair workouts.

However, the frequency and duration should be tailored to your individual abilities and fitness level. Don’t forget to consult a healthcare professional if you have any concerns or pre-existing conditions.

What Is the Trick to the Chair Workout Challenge?

The trick to any workout challenge is consistency and progression. The chair workout challenge is no different. By committing to regularly performing the exercises and gradually increasing intensity or difficulty, you will see improvements in strength and fitness over time.

Here are some important tips to remember:

Have Your Goal in Mind

Earlier, we mentioned that the purpose of a workout challenge is to work toward a specific goal. This could be anything from improving overall fitness to targeting a specific muscle group. As you go through the challenge, keep this goal in mind and focus on making progress toward it.

Chair workouts can help you meet whatever goal you choose. For example:

• To build consistency, set aside time to incorporate chair exercises into your weekly routine.
• To improve overall strength, gradually increase the resistance or intensity of the exercises.
• To target specific muscle groups, research and incorporate variations or additional movements that engage those muscles.
• To build flexibility, add stretching or yoga poses to your chair workout routine.

Start Slowly and Progress Gradually

It’s essential to start slowly when you start any new workout challenge. This allows your body time to adapt and reduces the risk of injury. As you become more comfortable with each exercise, gradually increase the number of reps, sets, or resistance.

For example, if you start with 10 reps in your first week, aim for 12 reps in week two, and so on. 

Pay Attention to Proper Form

Proper form is crucial when performing any exercise, as it prevents injury and helps target the intended muscles effectively (2). Take time to learn the correct form for each chair exercise and pay attention to your body’s alignment while performing them.

Don’t Be Afraid to Modify

Everyone’s body is different and it’s essential to listen to yours during any workout challenge. If an exercise feels too difficult or causes discomfort, don’t be afraid to modify it or take a break. You can always work up to the full version of an exercise over time.

On the other hand, if an exercise feels too easy, you could consider adding weight or resistance, increasing reps and sets, or trying a more advanced variation. The key is to find what works for you and continue challenging yourself as you progress through the challenge.

Stay Consistent and Motivated

As with any workout routine, consistency is essential for seeing results. It’s important to stay motivated, even when it gets tough. Don’t be discouraged by setbacks. Instead, use them as motivation to keep pushing forward.

Here are some ways to stay consistent and motivated during the chair workout challenge:

• Find an accountability partner or join a virtual workout group to stay committed.
• Set achievable short-term and long-term goals to work toward.
• Reward yourself for reaching milestones or completing the challenge.

Monitor Your Progress

Keeping track of your progress can help motivate you and give you a sense of accomplishment as you work through the challenge. Consider tracking things such as:

• The number of reps and sets you do for each exercise.
• How often you incorporate chair exercises into your weekly routine.
• Any changes in strength or muscle definition over time.

You can use a journal, fitness app, or take photos to document your progress.

Try this 28-day chair yoga challenge for seniors for a low-impact beginner-friendly workout that can be done anywhere.

Are Chair Workouts Legit?

Yes, chair workouts are a legitimate form of exercise that can be beneficial for individuals with limited mobility, injury, or who live a sedentary lifestyle. They provide an accessible and low-impact way to improve strength, balance, and coordination while also preventing muscle imbalances.

Read more: Can You Lose Weight Doing Chair Yoga? The Effects Of This Gentle Exercise On Weight

Does the 7-Minute Sit Workout Work?

The 7-minute sit workout can be effective, but its success is largely dependent on your fitness level and how intensely you perform the exercises. It’s a time-efficient workout that can increase heart rate and improve VO₂ max, which are indicators of cardiovascular fitness (3).

However, for maximum benefits, it’s often recommended to repeat the circuit multiple times. It’s particularly beneficial for beginners or those with limited time and it offers a non-intimidating way to incorporate exercise into a busy schedule.

This 30-day calisthenics challenge is exactly what you need to get started on the amazing benefits of bodyweight training. 

Frequently Asked Questions

• Can you lose belly fat with chair yoga?

Chair yoga can help create a calorie deficit and help burn fat, including belly fat. You’ll expend energy by doing gentle movements and holding positions.

Its mental health benefits, including reducing stress and promoting relaxation (4), can also indirectly contribute to weight loss by preventing overeating or emotional eating.

However, losing weight primarily in one specific area of the body is not possible through targeted exercises alone. To effectively reduce belly fat, you must maintain a calorie deficit through a combination of proper nutrition and regular physical activity.

• Can you get in shape with chair exercises?

Chair exercises help you get in shape by increasing strength, building muscle mass, and improving cardiovascular health.

As you hold and switch between different poses, your muscles work harder to maintain balance and stability, which leads to improved muscle endurance and strength.

Chair exercises can also be adapted for high-intensity interval training (HIIT). This type of workout has been proven to effectively improve fitness levels and promote weight loss.

We discussed beginner-friendly exercises in our Workout Challenges At Home article.

• How can you sit to avoid belly fat?

There’s no specific way to sit that will prevent belly fat. To reduce or prevent excess belly fat, you must create a calorie deficit through a combination of healthy eating and regular physical activity (5).

Sitting on a chair while performing exercises that target your abdominal muscles can help strengthen these muscles. Spot reduction or targeted fat loss is not possible. A well-rounded fitness routine and maintaining a balanced diet are most beneficial for preventing belly fat accumulation. 

• How can I burn belly fat while sitting?

As with any other type of exercise, chair workouts can help increase caloric expenditure, which may help with fat loss. Remember that you can’t spot-reduce fat. In other words, you can’t specifically target the excess adipose tissue in an area of your body by performing certain exercises or movements that engage the muscles that lie beneath it. Fat reduction occurs when an individual consistently achieves a caloric deficit (expending more calories than are consumed). Body fat percentage will decrease in a relatively even distribution throughout your body, although the exact distribution of fat loss is dependent on variables such as your body type and genetics. 

Incorporating chair exercises into your routine can be a great way to increase calorie burn while seated, but it shouldn’t be the only form of physical activity in your daily routine.

Instead, you should aim for a well-rounded fitness plan that includes both cardiovascular and strength training exercises for optimal results. Prioritize proper nutrition to support your fat loss goals.

• How should I sleep to lose belly fat?

Quality sleep is essential for effective weight management. 

Studies have shown that inadequate sleep can disrupt the hormones that regulate appetite, which can lead to increased cravings and a higher likelihood of overeating (6). Aim for 7-9 hours of sleep per night, ensuring you find a comfortable position that allows for deep rest.

Creating a relaxing bedtime routine can help improve sleep quality. Consider limiting screen time before bed, establishing a consistent sleep schedule, and creating a sleep-friendly environment that’s dark, quiet, and cool.

Good sleep helps manage weight and enhances overall health, mood, and cognitive function. Prioritizing quality sleep can be one of the most impactful lifestyle changes for achieving and maintaining a healthy weight.

• What should I drink to lose belly fat?

There’s no particular drink that will single-handedly burn belly fat. Losing belly fat requires a combination of healthy eating, regular physical activity, and maintaining a calorie deficit.

That being said, swapping sugary beverages for low-calorie alternatives can significantly reduce calorie intake and support fat loss efforts.

Water should be the primary beverage choice as it helps keep you hydrated, aids with digestion, and reduces cravings for high-calorie drinks (7).

Certain drinks will complement your efforts and contribute to a healthy weight. Herbal teas such as green tea or ginger tea have been proven to boost metabolism and help with weight loss when combined with an overall healthy lifestyle (8).

The best approach is to drink plenty of water, choose healthier options over sugar-filled drinks, and be mindful of overall calorie consumption.

The Bottom Line

Embarking on the chair workout challenge can be a transformative journey toward better health and fitness. By implementing the exercises, adhering to recommended frequencies, and following the provided tips, you’ll set yourself up for success.

Remember, the key to any fitness regimen is to remain patient and persistent while listening to your body’s needs. Celebrate every small victory along the way and let this challenge act as a stepping stone toward a more active lifestyle. 

With dedication and the right mindset, you can achieve your fitness goals and enjoy the numerous benefits regular movement brings to your life.