Morning Chair Workout: 8 Exercises You Can Do With or Without Weights

Working out in the morning has its upsides.

Many of us feel more energized and motivated to start our day following a good workout. It can also set the tone for a healthy and productive day ahead.

Some research supports the idea that working out early in the day can improve your overall sleep quality and help regulate your body’s circadian rhythm (1). In addition, completing a morning workout frees up time later in the day for other activities or responsibilities.

But finding time to hit the gym or attend a fitness class before work may not always be possible. So why not bring the gym to your living room with this simple chair workout?

Whether you have access to weights or not, these exercises can be modified to fit any fitness level and be done in the comfort of your own home.

What Is the Best Time of Day to Work Out?

The best time of day to work out is whatever works for you and your schedule. While some people may feel more energized in the morning, others may prefer to exercise in the afternoon or evening.

If you’re someone who struggles with finding motivation to work out, starting your day with a quick chair workout can set a positive tone for the rest of your day. It can also help prevent any excuses or distractions from getting in the way later on.

However, if you find yourself sluggish and low on energy in the mornings, it may be best to save your workout for another time of day when you feel more refreshed.

You’ll want to avoid working out too close to bedtime, as the endorphins released during exercise can make it difficult to wind down for sleep.

Definitive research on the best time of day to work out is inconclusive, so it ultimately comes down to what works for you and your body.

What Is the Most Effective Workout for a Morning?

The most effective workout for a morning is one that you actually do consistently. Consistency is the key when it comes to getting results from your workouts.

Some good options for a morning workout include high-intensity interval training (HIIT) or strength training, both of which can be easily modified to incorporate a chair.

HIIT workouts involve short bursts of intense activity followed by periods of rest, which makes them a great choice for those short on time. Strength training is also important for building muscle and maintaining bone health, and can be done with or without weights using the chair as support. 

We discussed whether to eat before your workout in our previous blog, Should You Eat Before A Workout?

Do Chair Exercises Really Work?

Chair exercises can be quite effective, particularly for those who are looking to improve strength, flexibility, and balance without putting too much strain on their body. They’re particularly beneficial for:

• Low-Impact Workouts

Chair exercises are considered low-impact, which means they put less stress on the joints and are easier to modify for those with injuries or mobility issues (2). This makes them a great option for seniors or anyone who is recovering from an injury.

• Full-Body Workouts

Many chair exercises engage multiple muscle groups at once, providing a full-body workout in a short amount of time (3). In addition, incorporating weights or resistance bands can add an extra challenge and help build muscle mass.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

• Beginner-Friendly Workouts

Whether you’re just starting your fitness journey or looking for a way to ease back into exercise after a break, chair workouts can be easily modified to fit any fitness level. They also allow for gradual progression as strength and endurance improve.

• Convenience and Versatility

One of the biggest advantages of chair workouts is their convenience and versatility. You can do them at home, in the office, or even while traveling. Plus, with a little creativity and knowledge of different exercises, the possibilities are endless.

• Mental and Emotional Benefits

Exercise has been shown to release endorphins and improve mood, which makes it a great way to start your day on a positive note. Chair exercises also provide a sense of accomplishment and can boost self-esteem (3). A move that may have been challenging in the beginning may become easier over time, giving you a sense of progress and achievement.

Read more: Chair Yoga for Upper Back: 10 Exercises that Can Help Relieve Tension

What Is the Best Chair Exercise to Start With?

It’s best to start with compound chair exercises, for several reasons:

• Compound exercises work multiple muscle groups at once, which makes them more efficient for a quick workout.
• They can help improve overall strength and stability, which will benefit you in both daily activities and other forms of exercise.
• Starting with compound exercises allows you to focus on perfecting your technique before moving on to more isolated movements.
• Compound exercises are also great for increasing heart rate and getting a good cardiovascular workout.

Here are 8 chair exercises that target different muscle groups and can be done with or without weights. Remember to listen to your body, start slow, and gradually increase intensity as you become more comfortable with the movements.

1. Chair Squat

Engages: Quadriceps, hamstrings, glutes, and core muscles. 

Modification: Using a chair as a safety guide helps with balance and proper depth during the squat.

Steps to Perform:

1. Stand in front of the chair with your feet hip-width apart.
2. Engage your core and keep your chest lifted.
3. Push your hips back as if going to sit down.
4. Lower your body until your glutes touch the edge of the chair.
5. Pause briefly before standing back up.
6. Press through your heels as you rise, activating your glutes and hamstrings.
7. Repeat for the desired number of repetitions.
8. Optional: hold a weight at chest level or add dumbbells in each hand for increased resistance.

2. Seated Overhead Press

Engages: Shoulders, triceps, and core. 

Modification: Sitting in a chair provides back support, allowing for better focus on shoulder engagement.

Steps to Perform:

1. Sit up straight in the chair with your feet flat on the floor.
2. Hold a weight in each hand at shoulder height with your palms facing forward.
3. Engage your core and press the weights overhead until your arms are fully extended.
4. Control the weights as you lower them back to shoulder height.
5. Keep your elbows close to your body throughout the movement.
6. Repeat for the desired number of repetitions.
7. Optional: perform with both arms simultaneously or alternate arms for variation.

3. Seated Leg Lifts

Engages: Hip flexors, quadriceps, and core. 

Modification: The chair provides stability while allowing for a full range of motion in the leg lifts.

Steps to Perform:

1. Sit at the edge of the chair with your feet flat on the floor.
2. Keep your back straight and engage your core.
3. Extend one leg straight out in front of you, keeping it parallel to the floor.
4. Hold for a moment, then lower it back down without letting it touch the ground.
5. Alternate legs, repeating for the desired number of repetitions.
6. To increase the difficulty, wear ankle weights.
7. Consider adding a resistance band around your thighs for an extra challenge.

4. Seated Row

Engages: Upper back, biceps, and shoulders. 

Modification: A chair allows for upright posture while effectively targeting the back muscles without strain.

Steps to Perform:

1. Sit upright in the chair with your feet flat on the floor.
2. Hold weights or a resistance band with arms extended in front of you.
3. Pull the weights or band towards your torso, squeezing your shoulder blades together.
4. Keep your elbows close to your body during the movement.
5. Slowly extend your arms back to the starting position.
6. Repeat for the desired number of repetitions.
7. To increase resistance, use heavier weights or a tighter grip on the band.

5. Seated Bicycle Crunch

Engages: Abdominals, obliques, and hip flexors. 

Modification: The chair provides support for your back, allowing for focus on core engagement.

Steps to Perform:

1. Sit at the edge of the chair with your feet flat on the floor.
2. Lean back slightly while keeping your back straight and core engaged.
3. Lift one knee toward your chest while rotating your torso to meet the knee with the opposite elbow.
4. Return to the starting position and switch sides.
5. Continue alternating for the desired number of repetitions.
6. To increase the intensity, hold weights in your hands.
7. Ensure slow and controlled movements for maximum effectiveness.

6. Chair Push-Ups

Engages: Chest, shoulders, triceps, and core. 

Modification: Performing push-ups on a chair reduces the load compared to floor push-ups, which makes it accessible for various fitness levels.

Steps to Perform:

1. Place your hands on the edge of the chair, shoulder-width apart.
2. Step your feet back, keeping your body in a straight line from head to heels.
3. Lower your chest toward the edge of the chair, bending your elbows.
4. Press back up to the starting position.
5. Maintain core engagement throughout the movement.
6. Repeat for the desired number of repetitions.
7. To add resistance, use a weighted vest.

7. Chair Dips

Engages: Triceps, shoulders, and core. 

Modification: The height of the chair allows for a controlled range of motion, which helps reduce strain on the shoulders.

Steps to Perform:

1. Sit on the edge of the chair with your hands next to your thighs.
2. Slide your glutes off the edge of the chair and extend your legs in front of you.
3. Lower your body by bending your elbows until your arms are at about a 90-degree angle.
4. Push through your hands to return to the starting position.
5. Keep your elbows close to your body throughout the exercise.
6. Repeat for the desired number of repetitions.
7. To increase difficulty, place your feet on another chair or hold weights in your lap.

8. Standing Knee Raises

Engages: Hip flexors, quadriceps, and core. 

Modification: Using the chair for support helps maintain balance while performing knee raises.

Steps to Perform:

1. Stand beside the chair, placing one hand on it for support.
2. Extend the opposite leg straight out behind you.
3. Lift the extended leg up towards your chest, engaging your core as you raise it.
4. Lower the leg back down without touching the ground.
5. Repeat for the desired number of repetitions, then switch sides.
6. To enhance the challenge, wear ankle weights or perform without using the chair for balance.
7. Maintain an upright posture throughout the movement.

Can I Lose Weight Doing Chair Exercises?

You can potentially lose weight by incorporating chair exercises into your fitness routine.

Weight loss is primarily dependent on creating a calorie deficit through a combination of exercise and healthy eating habits (5). While chair exercises may not burn as many calories as more intense workouts, they can still contribute to overall weight loss when they’re combined with a well-balanced diet.

Chair exercises are also beneficial for those who have limited mobility or injuries that prevent them from engaging in traditional forms of exercise. They provide a low-impact option for staying active and maintaining muscle mass (3).

The mental benefits of chair exercises, such as improved mood and reduced stress, can also indirectly contribute to weight loss by promoting healthier habits and overall well-being.

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How Can I Flatten My Stomach While Sitting in a Chair?

Using seated chair exercises to help create a calorie deficit for weight loss can also help flatten your stomach. Although you can’t spot-reduce fat in one specific area, strengthening your core muscles with chair exercises can further help give the appearance of a flatter stomach.

Some effective chair exercises that target your abs and obliques include the seated bicycle crunch, seated Russian twist, and seated knee tucks. Consistency and proper form are the key to seeing results.

Read more: Chair Yoga Routine for Seniors: 8 Exercises for a Full-Body Workout at Home

Does the 7-Minute Chair Workout Actually Work?

The 7-minute chair workout is a short, high-intensity interval training (HIIT) routine that can provide an effective total-body workout in a limited amount of time. It’s far better than doing no exercise at all.

For those with busy schedules or limited mobility, the 7-minute chair workout can be a great option for staying active and getting in some physical activity.

It’s important to note that while the 7-minute chair workout is a convenient option, it may not provide enough variety or resistance for long-term fitness goals. 

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week, along with muscle-strengthening activities at least two days a week (6).

The 7-minute workout can work as an alternative but shouldn’t be relied upon as your sole form of exercise.

Frequently Asked Questions

• Is a quick workout still effective?

A quick workout is better than no workout. However, the length of a workout doesn’t determine its effectiveness. Intensity and consistency are more important factors to consider for achieving fitness goals.

• Can you get fit in 10 minutes a day?

10 minutes a day is better than zero minutes, although it may not be enough to achieve significant fitness results. To see progress, you should aim for at least 30 minutes of exercise per day. 

The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic physical activity per week, together with muscle-strengthening activities at least two days a week (6).

• How long should a workout be?

The duration of a workout depends on individual fitness goals and ability levels. 

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week, together with muscle-strengthening activities at least two days a week (6). 

For those who are looking to lose weight or build strength, longer workouts may be necessary. It’s important to listen to your body and adjust accordingly.

• Should I work out with dumbbells every day?

A daily dumbbell workout can be effective, but it’s important to give your muscles time to rest and recover. It’s generally recommended to have at least one day of rest between strength training sessions for the same muscle group. 

The Bottom Line

Chair exercises offer numerous benefits for individuals of all ages and fitness levels. They provide an accessible way to stay active, improve strength and flexibility, and promote overall well-being. 

By incorporating these exercises into your daily routine, you can reap the physical and mental rewards of regular exercise without the need for expensive equipment or a gym membership. Remember to consult a healthcare professional before you start any new fitness regimen, particularly if you have any pre-existing conditions or injuries.