Fitness Miracle

Use your chair workout

Sometimes you don't need some special equipment for extra resistance, you can use your chair and have a good workout. This is a cardio and strength training session in which you will improve your balance, build muscles and loss weight. Grab a stable chair and put it on a flat surface and you can start with this workout. Be secure and have a good warm up before any workout session. You can set your interval timer for 50 seconds work and 10 seconds rest, 8 rounds and this is only one circle. We can do 3 circles for completing this workout. To set intervals you can use A HIIT Interval Timer


  • Elevated push ups

    Begin in the push-up position with your feet elevated on the stable chair. Keep your body in a straight line from your shoulders to your toes and keep your abs and butt engaged. Lower yourself to the floor by bending your elbows until your chest almost touches the floor. Drive through the palms of your hands to push yourself back up until your arms are locked out. Repeat this during 50 seconds. Beginner can do regular Push up

  • Chair Step-Ups

    Stand in front of the chair and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor, change the leg (now step with right foot on chair) and repeat the exercise during 50 seconds. Press down through the heel of the foot on the chair to properly engage your glutes. Keep your chest up and core engaged for the whole exercise and ensure your weight is evenly balanced, not leaning too far forward or too far back. Beginner can do Reverse lunge knee up

  • Elevated knee touch

    Begin in the plank position with your feet elevated on the chair. Keep your body in a straight line from your shoulders to your toes and keep your abs and butt engaged. Then bring one knee towards your elbow and touch the elbow. Return your leg towards the starting position and repeat on the other side. Do this during 50 seconds. Beginner modification is only knee touch without the chair.
  • Chair Taps

    Begin by standing in front of the chair or box with both feet on the ground. Rapidly alternate tapping the top of the chair with each foot, springing off the ground with each step. Move your arms in the running motion as your feet tap. Do this exercise during 50 seconds.

    Beginner modification is "Ball Taps"

Reverse lunge knee up

Lunges exercise have so many variations and every each of them is great to build the lower body. The primary muscles affected are quadriceps in the front of your thigh, gluteus maximus in your buttocks, adductor magnus in your inner thigh, and soleus in your calf. With this exercise also you will improve your balance and self-concentration.

How to do:

Stand with your feet slightly wider than shoulder width apart and carefully take a step backwards with your right foot. As you plant your right foot, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. Extend both knees and transfer your weight completely onto your left foot. At the same time, lift up your right foot and bring your knee into your chest. Release your right leg and place it back on the floor behind you and bend both of your knees to 90 degrees.

Modification version (for beginners):

If you have problem with a balance, you can do only "Reverse Lunges"