7 Minute Morning Chair Workout: Starting your day with a quick workout can make a big difference to your energy levels and mood. If you’re looking for an easy yet effective workout to fit into your morning routine, the 7 minute morning chair workout is a great choice. This workout is simple, requires no equipment (other than a chair), and can be done in just 7 minutes. Whether you’re a beginner or someone who enjoys staying active, this workout is designed to fit into any schedule.
Why a Chair Workout?
Chair workouts are perfect for people who may have mobility issues, are just starting their fitness journey, or simply want a low-impact exercise option. They provide the support you need while still allowing you to engage your muscles, improve strength, and get your blood flowing. Plus, they’re perfect for people who might not have a lot of space for a full workout.
The 7 Minute Chair Workout Routine
This workout includes seven simple exercises that you can do while sitting on a chair. Each exercise should be performed for 1 minute, and the entire workout will take just 7 minutes. If you need extra rest, take a 10-15 second break between each exercise.
1. Chair March
Start by sitting tall in your chair with your feet flat on the floor. Lift your right knee toward your chest, then lower it back down and lift your left knee. Continue alternating for 1 minute. This exercise helps warm up your body and gets your heart rate up.
2. Seated Leg Extensions
Sit up straight and extend one leg straight out in front of you. Hold it for 2 seconds, then lower it back down. Alternate between your right and left leg for 1 minute. This helps strengthen your quads.
3. Seated Knee Lifts
Sit with your feet flat on the ground and your back straight. Lift your knees towards your chest, one at a time, while keeping your core engaged. This movement is great for your abs and hips.
4. Chair Push-ups
Place your hands on the arms of your chair or the seat if it doesn’t have arms. Slide your feet back so you’re in a plank-like position. Bend your elbows and lower your chest toward the chair, then push back up to the starting position. These push-ups target your upper body and arms.
5. Seated March with Arm Swing
Sit up tall and march in place by lifting your knees. As you lift each knee, swing your opposite arm forward and backward. This full-body exercise increases your heart rate and helps work both your arms and legs.
6. Seated Side Leg Raises
Sit with your back straight and your legs extended out in front of you. Raise your right leg out to the side, hold for 2 seconds, and lower it. Repeat with your left leg. This works your hip abductors and thighs.
7. Chair Triceps Dips
Place your hands on the edge of your chair, with your fingers pointing forward. Slide your body forward off the edge of the chair and lower your body towards the floor by bending your elbows. Push yourself back up. This exercise works your triceps and shoulders.
Tips for a Successful Workout
- Maintain Good Posture: Keep your back straight during each exercise. Proper posture helps you engage your muscles more effectively.
- Breathe: Remember to breathe steadily throughout the workout. Don’t hold your breath during exercises.
- Start Slow: If you’re new to exercising, start with a slower pace and gradually increase your speed as you get stronger.
Benefits of the 7 Minute Morning Chair Workout
- Improved Flexibility: Regular chair workouts help increase your range of motion.
- Stronger Muscles: You’ll strengthen your legs, arms, and core.
- Better Circulation: The workout increases your blood flow, making you feel more energized throughout the day.
- Low Impact: It’s easy on your joints and a great option for those with limited mobility.
A Table for Quick Reference
| Exercise | Duration | Benefits |
|---|---|---|
| Chair March | 1 minute | Warm-up, increases heart rate |
| Seated Leg Extensions | 1 minute | Strengthens quads |
| Seated Knee Lifts | 1 minute | Works abs and hips |
| Chair Push-ups | 1 minute | Strengthens upper body |
| Seated March with Arm Swing | 1 minute | Full-body workout, increases heart rate |
| Seated Side Leg Raises | 1 minute | Works thighs and hips |
| Chair Triceps Dips | 1 minute | Strengthens triceps and shoulders |
Conclusion
The 7 minute morning chair workout is a simple and effective way to start your day on a healthy note. It can be done by anyone, regardless of fitness level, and it helps you improve strength, flexibility, and circulation. Whether you’re looking to stay fit or just want to feel more energized in the morning, this workout is a great choice.