Workout of the Day: Intense Interval Routine Using a Simple Chair
In just 20 minutes, you’ll challenge your thighs and abs more effectively than with dumbbells or resistance bands. This chair-based workout is best performed as a high-intensity interval training (HIIT) session.
In only 20 minutes, you can engage your thighs and core more thoroughly than traditional workouts with dumbbells or resistance bands.
You don’t need to invest in weights or special equipment to make your home workouts powerful and efficient. This routine, created by Kaisa Keranen, transforms simple movements with an ordinary chair into a full-body muscle challenge.
The exercises target your core muscles, including the rectus and oblique abdominals, spinal extensors, hip flexors, and glutes. Supporting muscles in your arms and shoulders will also be activated during plank and push-up positions, while your thighs will feel the burn by the end of the session.
To enhance endurance and maximize calorie burn, perform the exercises in a high-intensity interval training format: work for 40 seconds, rest for 20 seconds, then move on to the next exercise.
If you experience excessive breathlessness and need to pause, adjust the intervals to 30 seconds of work followed by 30 seconds of rest. You can also modify the movements to suit your fitness level.
This workout consists of five exercises:
- Split squats and single-leg bends using the chair. If balancing is difficult or you can’t maintain a single-leg stance for long, substitute with regular two-legged squats and floor-touch bends.
- Inclined mountain climbers with floor taps. To simplify, perform standard mountain climbers with feet on the floor.
- Alternating leg jumps onto the chair. For an easier variation, step onto the chair without jumping.
- Knee-to-chest in a side plank on the chair. If too challenging, try a side plank with feet on the floor instead.
- V-I crunches for the abs. If 30 seconds is too much, replace with traditional crunches with hands behind your head.
After completing one circuit, rest for 1–2 minutes, then repeat. Aim for three to five rounds.
Share your experience in the comments! Did you enjoy the workout?
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