20-Minute Seated Workout: Cardio + Core (No Equipment, No Repeat)

Build core strength, raise your heart rate and burn calories with this NO REPEATS 20-Minute Seated Workout: Cardio + Core! 🔥 💪

If you’re recovering from a knee injury (like me!), or need a seated workout, try this chair cardio + core workout! These are some of the best chair exercises you can do to build core strength and raise your heart rate.

✨THE WORKOUT: 20-Minute Chair Cardio + Core (No Equipment, No Repeat)✨

► EQUIPMENT: Chair or Box/Bench

*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️16 Exercises
✔️Timed Intervals (45 seconds of work, 15 seconds of rest)
✔️No Repeats (x1 Set)

►16 Best Chair Cardio + Core Exercises
1. Reach + Toe Touch
2. Seated Jabs
3. Sit Back Jacks
4. Punch Punch, Hook Hook, Upper, Upper
5. Elbow to Shin Crunches
6. 4 Speed Bag + 4 Jabs
7. Torso Twists
8. Punch + Kick
9. Butterfly Swim
10. Towel Jacks
11. Towel Slams
12. Hip Lift
13. Knee Drives (Right)
14. Opposite Hand to Toe Crunch
15. Knee Drives (Left)
16. Hollow Rock Hold

►TIME STAMPS:
00:00 Workout Introduction
01:10 Warm Up
04:05 Workout Begins
20:42 Cool Down + Stretch

🎶 Cue up your favorite music, press 'play', and let's knock it out!
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👖 WEARING (affiliate links):
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⭐️ MORE of My Seated/Chair Workouts on YouTube:
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⭐️FAQ's + TRAINER TIPS:
► Is this pregnancy-friendly 🤰 ? With modifications. Avoid twisting as your pregnancy progresses.

►How many days a week should you do cardio/HIIT training?
Aim for two days a week of cardio/HIIT training. Include full-body workouts, like this chair cardio and core training routine for women.
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[Pugs]

I had a hip injury recently. Thank you for this workout! Nice to finally see a chair workout that wasn't labeled "senior" (I was beginning to feel much older than I am🤣)

[storispinner]

Just had foot surgery and can't put any weight on my right foot, so this was perfect...it gets really discouraging not having physical activity in a day and this helped a lot!

[annevanderheide]

I got hit by a car and tore various knee ligaments 😞 In a brace now waiting for the doctor to decide on fysio vs surgery. So so happy to have found these workouts, it's kept me sane 🙂

[ginalang]

So thankful for your series of work out seated. I fell in the debris during hurricane Helene and our house was flooded out. It’s been tough times and this is help me keep moving. I have a broken kneecap and a brace praying no surgery - I will see you tomorrow :-)

[kellydavisson]

I have osteoporosis and have broken a couple of bones in my foot that wouldn’t heal. I now have plates and screws after surgery. This workout was perfect for me. Thank you so much!❤

[melaniefolstad]

Thank you Lindsay. I’m usually your biggest HIIT fan, but after attempting a box jump over Canadian thanksgiving (and slipping off of the cement table and smashing OPEN my leg over my shin bone), I’m finding myself with a huge 18 stitch wound that is really impacting my life!!! Trying to be patient as it slowly heals. This little seated sweat session was a gift today. Thank you !

[sarahthomas]

Love this workout! HR up to the 130s. Here for all these workouts pre surgery for meniscus and ACL tears.

[mommak]

Foot surgery and your workouts are perfect! Sweaty with this one! Thank you!

[baelliott]

I recently hurt my knee! I normally spend an hour on the treadmill every evening but was so concerned about what I was going to do with a hurt knee! So glad I found you!!!

[gabriellatarida]

Thank you lindsey, a few months ago i got into an accident while i was crossing the street and have an acl rupture, and chose not undergo surgery. The doctors suggest me not to further injured my knees. So i am unable to work out like i used to. I am so grateful for this workout

[kaitlinanderson]

No real reason I needed to do something seated other than I wanted to try something new. Loved this!

[charmainehicks]

I’m a walker, but cantankerous knees have caused me to add strengthening exercises. Great workout out, heart rate up 😉 almost 64 yrs!

[Funkydoll]

Thanks Lindsey for doing these videos. I am so delighted to be able frequently do your workouts again. I had acl and meniscus surgery two weeks ago and it's so fab to be able to exercise again within my limitations as I don't want to loose my all my strength and fitness. And to be able to get that feel good feeling again from exercise. 🌟👏 ☘

[ErinLindquist-iljq]

yes! please add more workouts as you are recovering! I am also recovering from knee surgery and NML are the only effective modified workouts i can find!

[trancasbluwelshtexas]

Saved this to do again and again while my ankle heals! Good one, I definitely felt it!

[ashraemccarthy]

Thank you so much for creating these chair workouts! It’s been so encouraging and felt so good to work up a sweat even with a foot injury! THANK YOU!!

[shylahatch]

Thank you so much for having these types of workouts! I recently injured my ankle falling down the stairs…lol, when I just started getting back into working out again after baby and was really discouraged that I wouldn’t be able to do any type of cardio. This proved me wrong! Absolutely loved! And also love for getting core strength again after baby. Thank you so much!

[angeladavis]

I’m a cardio fanatic! I found out Wednesday I have a knee sprain that can only heal if I rest it. I immediately turned to NML and sure enough: you had a workout for me. I’ve done it every single day since then (it’s now Sunday) and it’s the only thing keeping me from sinking into a depression. I’ve tried it with light weights and a resistance band as well and I love it all. I’ve also enjoyed some of your other knee injury workouts. Really, I can’t thank you enough!!!

[madelyntynan]

Just scrolled through to find this one!! I’m staying at a hotel this weekend and I was feeling anxious about finding/using their gym so decided to do one in my hotel room! Thank you for making these!!!

[maryhalloran]

Very grateful to you for your seated workouts! Like you, I tore my meniscus - right after I was just starting to get back into an exercise routine. Your videos help me stay motivated and empowered. I appreciate your positive energy and can-do attitude! I have an MRI tonight and am probably looking at needing surgery, so I’ll be coming back to your channel frequently. Thank you!