Chair Cardio
Seated March Warm-Up
A five-minute seated march that wakes up your hips and gets blood moving before anything harder.
5 minSeatedGentle start
Chair CardioFully seated10 minutes
Seated Step and Touch
A steady ten-minute seated cardio routine that works your legs in every direction.
Building upLast reviewed 24 September 2026
Start guided session
5 steps · about 10 minutes. You can pause at any time, and every step shows a gentler alternative.
Step instructions shown as you goThree paces to choose from
- Length
- 10 minutes
- Effort
- Moderate
- Position
- Seated
- Steps
- 5
Legs & hipsA firm chair, water nearby
Why this routine helps
Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.
- Strengthens the muscles that lift your feet clear of the ground
- Trains side-to-side hip control, which protects against falls
- Improves circulation in the legs and feet
Safety cues for this routine
Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.
Step by step
All 5 steps, with a gentler version of each
Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
Check your setupAbout 30 seconds
Feet flat and hip-width apart. Hands resting on the chair arms or your thighs. Sit tall.
Modify this move
Place a folded towel under your feet if the floor is smooth.
Side step right, then leftAbout 120 seconds
Slide your right foot out to the side, tap your toes down, and bring it back. Then the left. Keep your torso upright.
Modify this move
Lift only the toes and let your heel stay near the floor.
Add arm swingsAbout 120 seconds
As your right foot steps out, swing both arms to the right. Match your arms to your legs.
Modify this move
Keep your hands on the armrests and just work your legs.
March it outAbout 150 seconds
For a change of pace, lift your knees alternately for forty-five seconds, then return to side steps.
Modify this move
Stay with the side steps throughout if marching tires you.
Steady finishAbout 60 seconds
Slow the movement down over the last minute, then stop with both feet planted and take five slow breaths.
Modify this move
Sip water and rest as long as you need.
Keep going
Three routines that work well with this one
- Open routine
- Open routine
Chair Cardio
Chair Cardio Groove
Ten minutes of rhythmic seated movement set to your own music — the most fun way to raise your heart rate.
10 minSeatedBuilding up - Open routine
Chair Cardio
Seated Arm Pump Cardio
Upper-body cardio for days when your legs want a rest but your heart still wants to move.
5 minSeatedGentle start
Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.