20 Minute Seated Cardio Workout

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Seated Cardio Workout routine:

Listen to your body and listen to your pain and make the necessary modifications to ensure that you can maintain consistency and avoid injury.

  1. Seated March:
    • Sit tall in a sturdy chair with your feet flat on the floor.
    • Lift your right knee up towards your chest, then lower it back down.
    • Repeat with your left knee, alternating between legs in a marching motion.
    • Engage your core muscles and maintain an upright posture throughout.
    • Aim for a brisk pace while maintaining control and stability.
  2. Arm Circles:
    • Sit tall with your spine straight and your feet flat on the floor.
    • Extend your arms out to the sides at shoulder height, palms facing down.
    • Make small circles with your arms, moving them forward for several repetitions.
    • After completing forward circles, switch direction and make circles backward for the same number of repetitions.
    • Focus on engaging the muscles of your shoulders and upper back throughout the movement.
  3. Seated Toe Taps:
    • Sit tall in the chair with your feet flat on the floor and your knees bent at a 90-degree angle.
    • Extend one leg straight out in front of you, tapping your toes on the floor.
    • Return your foot to the starting position and repeat with the other leg.
    • Alternate between legs, tapping your toes in a controlled motion.
    • Keep your core engaged to stabilize your torso and prevent slouching.
  4. Rest and Repeat:
    • After completing each exercise for 1 minute, take a 30-second rest period to catch your breath and prepare for the next round.
    • Repeat the entire circuit of exercises (Seated March, Arm Circles, Seated Toe Taps) 2-3 times to complete the workout.
    • Focus on maintaining proper form and breathing rhythm throughout each repetition.
  5. Cool Down:
    • After completing the final round of the circuit, take a few moments to cool down and stretch gently.
    • Perform seated stretches for the legs, arms, shoulders, and neck to release any tension and promote relaxation.
    • Take slow, deep breaths and allow your heart rate to gradually return to normal.

This expanded Seated Cardio Workout routine provides a comprehensive set of exercises designed to increase heart rate, improve circulation, and boost energy levels while seated. It’s a great option for individuals with mobility limitations or those looking for a low-impact cardiovascular workout.

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