Get Fit at Home: 5 Chair Exercises for Strength and Fat Loss – Who says you need a gym membership or fancy equipment to get fit? All it takes is a sturdy chair, some space, and your determination to create a workout that’s challenging, effective, and fun. Whether you’re easing into fitness, have limited mobility, or simply want a killer at-home routine, chair-based exercises are here to prove that big results don’t require big setups.
Low-impact doesn’t mean low intensity—this full-body chair workout will torch calories, build strength, improve balance, and boost your metabolism—all while being gentle on your joints. Plus, it’s perfect for anyone, anywhere. So grab that dining room chair (or any stable seat) and let’s get moving!
Table of Contents
1. Chair Squats
Chair squats are a fantastic way to target your quads, glutes, hamstrings, and core while using the chair as a guide for safety and support. This move mimics a traditional squat but makes it accessible for all fitness levels.
To perform it, stand in front of the chair with feet hip-width apart and toes slightly pointed outward. Engage your core and slowly lower your hips back and down, as if sitting into the chair—but don’t fully sit. Hover just above the seat, then press through your heels to stand back up, squeezing your glutes at the top.
Keep your chest up and knees aligned with your toes throughout the movement. Aim for 10–12 reps or 45 seconds on, followed by 15 seconds of rest. Repeat for 3 rounds. Pro tip: If you’re new to squats, lightly tap the chair with your glutes before standing back up, and progress to hovering as you gain confidence.
Also read – 5 Game-Changing Mobility Drills for Flexibility and Injury Prevention
2. Seated Marching Twists
This dynamic exercise targets your abs, obliques, and hip flexors, adding a cardio element to boost your heart rate while engaging your entire core. Sit tall on the edge of the chair with your hands behind your head and elbows wide.
Lift your right knee toward your chest while twisting your torso to bring your left elbow toward your right knee. Lower your leg and return to center, then repeat on the other side (left knee to right elbow). Keep your movements controlled and focus on engaging your abs with each twist.
Alternate sides for 45 seconds, then rest for 15 seconds. Repeat for 3 rounds. Pro tip: For an added challenge, hold a water bottle or light weight at your chest while twisting.
3. Tricep Dips
Tricep dips are a classic move that uses the chair to isolate and strengthen the muscles in your arms while engaging your core for stability. Sit on the edge of the chair with your hands gripping the seat on either side of your hips, fingers facing forward.
Scoot your hips off the chair, keeping your legs extended or bent (easier option) with feet flat on the floor. Bend your elbows to lower your body toward the ground, stopping when your arms form a 90-degree angle.
Push through your palms to straighten your arms and return to the starting position. Perform 8–12 reps or 45 seconds on, followed by 15 seconds of rest. Repeat for 3 rounds. Pro tip: To make it more challenging, walk your feet farther out in front of you to increase resistance.
Also read – 7 Exercises That Burn Fat and Build Muscle Together
4. Single-Leg Step-Ups
Single-leg step-ups are perfect for targeting your quads, calves, glutes, and stabilizing muscles while improving balance and coordination. Stand in front of the chair with feet hip-width apart.
Place your right foot firmly on the seat of the chair and press through your heel to step up, bringing your left knee high toward your chest. Step back down gently, landing softly on the ball of your left foot. Alternate legs after completing all reps on one side
. Aim for 8–10 reps per leg or 45 seconds on, followed by 15 seconds of rest. Repeat for 3 rounds. Pro tip: Use the chair’s backrest for support if needed, especially when stepping down.
Also read – 5 Easy Toning Ball Exercises To Slim Down Your Arms
5. Chair Plank Shoulder Taps
This variation of a plank uses the chair to add an upper-body challenge while keeping the exercise low-impact and joint-friendly. Place your hands on the seat of the chair, shoulder-width apart, and walk your feet back until your body forms a straight line from head to heels.
Tighten your core and alternate tapping each hand to the opposite shoulder, keeping your hips stable and avoiding rocking. Move slowly and deliberately to maximize muscle engagement.
Alternate taps for 45 seconds, then rest for 15 seconds. Repeat for 3 rounds. Pro tip: If this feels too intense, perform the move with your knees on the ground instead of fully extending your legs.
