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

Hi, I'm Lindsay Baumgren of Nourish Move Love and this is your 20 minute seated cardio and core workout. If you're ready to raise your heart rate, hit subscribe to that YouTube channel. We got a lot more workouts for you. All right, you guys, we are gonna raise our heart rates and work our core from a seated position. Alright? This is 20 minutes of chair cardio and core. I'm seated today because I'm recovering from a knee injury. I had tore my meniscus and had a full knee repair. But the good news is I can finally, I'm about almost six weeks post surgery, bend my knee to 90 degrees. I can bend my knee. If you can't bend your knee and you're still locked out straight, you can totally do this workout. If maybe you're here because you are not able to use your legs today, you can totally do this workout. We are all going to be able to raise our heart rates and work our core from a seated position. Ok, so this is what your workout looks like today. It's really fun. You don't need any equipment besides a towel. If you want to grab a towel, we'll throw that in. For two exercises. No equipment, no repeats. That means you have 16 exercises in today's workout. You're going to do each exercise for 45 seconds of work followed by 15 seconds of rest. And. And you only do it once, so no repeats. Sixteen moves. One time. One and done. Let's knock it out. Let's get started with a warmup. Okay, so find yourself in a nice comfortable seated position. Let's just go ahead and roll those shoulders up and back, up and back. There you go. Two more up, back and down. Nice. Last one. And we're going to reach. So I'm going to take one hand, plant it to the chair. Big reach, side body stretch. Other hand plants, side, body reaches. Just reaching side to side. Big sweeps, opening up the obliques, the lats. We're going to work that entire core and raise our heart rates. No equ. I'm really pumped about it. It's going to be a lot of fun. Nice. Got to find creative ways to keep moving and this is one of them. Here we go. One more awesome job. From here. Just go ahead, slap those arms. Nice. We're going to go to a backstroke. So I'm just going to sweep back and back as if I was swimming in a lap pool. How fun does that sound? Big backstrokes, big backstrokes to shorten the backstroke a little bit. So I don't hit my chair at the bottom there. Nice. Go for 4, 3, 1. From here, I'm gonna take my hands behind my head a little. Good morning. So I'm gonna bring my chest down towards my knees hinge and stand. So just hinging and standing. Gonna warm up that spine, Keep a nice flat back. Warming up the spine and the core. Nice hinge. Awesome job. Right here. Down two more. Nice work. Last one. There we go. Now you're gonna take your arms and you're gonna reach for your toes. Reach for the sky. Reach for your toes. Reach for the sky. Down and up, down and up. The bigger the movement today, the higher the heart rate. Think big arms. Bigger the arms, higher the heart rate. Bigger the arms, higher the heart rate. Right there. Go. 4. Nice work. Go. 3. Awesome job. Go 2. And 1. Bring those hands back behind your head. We're gonna go knee to elbow. Crunch and crunch, crunch and crunch. Maybe you're really good. You can get elbow to shin. Elbow to shin. There you go. Come on. There you go. Nice work. Now, if you can't. If your legs are not able to move, just gonna go right here and here, here and here. Or if you have to keep that straight leg, you can always just do this with a straight leg. Boom and boom. All right, make it work for you today, guys. Here we go. 4, 3, 2, and 1. Let's sit back. Feel like you're in a reclined position. Option A, jacks right here with just arms reach. Option B, add the legs right here. Let's jack it out. Jack it. Seated jacks for eight. Seven, six. You got it. Five, four, three, two, and one. Take it to punches. Let's knock it out. Boom, boom, boom, boom. Torso rotation right there. Knock it out. Put something behind those punches. Jab it out for eight. Seven, six. You got it. Five, four, three, two, and one. And that's our warmup. It is quick and dirty. We're going to jump right in. This workout is going to keep us nice and warm. Okay? So 16 moves, 45 seconds. On 15 seconds off your first move, you are going to do what we did in the warmup. You're going to reach for the toes, reach overhead. Reach for the toes, reach overhead. Right, 45 seconds of that. We go in three, two. Let's go, let's go. So reach for the toes, overhead. Down and up, down and up. Nice work. Big hinge. And reach bigger the arms, higher that heart rate. 45 seconds. We're going to alternate a high powered cardio move, which is this move, with a Core move. Okay, this is your chance to raise your heart rate. Up, down and reach. Nice work. Down and up. Awesome job. You got it. Come on. 20 seconds left. Just keep moving. That's the name of the game. Just keep moving. Big arms reach, overhead push. 10 more seconds right here. You got it. There you go. Finish it for five. Four, three, two. Last one. Nice work. Move number two. You're going to go to seated jab, so just knock it out right here. Jab, jab, jab. 45 seconds. Okay, so roll those shoulders down and back. We're going to jab it out. If you had light hand weights, you could add those if you wanted. We go in three, two. Let's go, let's go. Jab, jab, jab, jab. Nice. So if you had light hand weights, you could add those. I'm just going to stick to body weight. No equipment, no repeats. Knock it out. Put something behind those punches. You got it. Punch, punch. Nice. We're going to keep going. I'm going to take it to double jabs, just to mix it up for the final 20 seconds. In four, three, two. Double jab. Right here. Jab, jab, jab, jab. Boom, boom. Mix it up. There we go. Two punches. Two punches. Two and two. Two on the right, two on the left. Boom, boom, boom, boom. Knock it out. Yes. You're almost there for 5, 4, 3, 2 and 1. Nice work. Awesome job, guys. Move number three, bring it back to that high powered cardio move. You're going to sit back those jacks like we did in the warm up. Option A, just arms. Option B, add the legs. You're going to sit back so you really engage that core. Think long arms, long legs. Let's jack in three, two. Let's go. Let's go. Jack it, Jack it, jack it. Nice work. You're really gonna feel a core burn in this one. The farther you sit back, the harder it is. Woo. There's that core. Turn it on, turn it on. Let's go. Keep moving. Raising that heart rate. Working that core. Cardio and core, let's go. Boom. Boom. Yes. Nice work, team. Come on. Stay with it. Boom. You're halfway. 20 seconds left, let's go. Keep pushing. Crank up that intensity right here. Keep jacking. Jack it out. Yes. Let's go. Final. 10, 9, 8, 7. You got this. 6, 5, 4, 3, 2 and 1. Nice work. Break. 15 second rest. Okay, we're gonna go back to some boxing. You're gonna go punch, punch, hook, hook, upper, upper, jab, jab, hook, hook, upper Upper. Yes. Here we go. Fun combo in 3, 2. Let's go, let's go. Jab, jab, hook, hook, upper, upper. Jab, jab, hook, hook, upper, upper. Jab, jab, hook, hook, upper, upper. Now, I am no boxing expert. If you got tips for me to improve my punches, you can drop them in the comments below. Yeah, I'm just trying to keep my body moving with what I can. Each time you hook an upper, really think about flex. Flex those biceps. Boom. Boom. Flex. Flex those biceps. Boom. Boom. Flex, flex. Yes. Keep that core nice and tight right here. Jab, jab, hook, hook, upper, upper, Boom. Boom. Yeah. You're crushing it. Let's go for 4, 3, 2, and 1. Nice work. Hands are gonna go behind the head right here. Elbow to knee, elbow to knee, like we did in the warm up. Those crunches, if you don't have the capacity to move your legs, you're just going to crunch and crunch. Three, two. Let's go, let's go. Crunch and crunch again. You can just go here and here. Maybe take it to a hinge or just a torso twist. Boom. Boom. If you're able to maybe go shin. Can you get to the shin? There it is. Can you get to the shin? Boom. And boom. And boom. Yes. Boom. Core is nice and strong. This is your core move. We're gonna go back to cardio. More fun punching combos for you on the next set. Boom. Nice. Awesome job. Love to know where you're at today while you're doing some chair cardio. Maybe you're a beginner. Maybe you are seated for life and you have an awesome attitude about it and you are building strength. Maybe you've got a knee injury, an ankle injury. What is bringing you into the Chair today for 4, 3, 2, and 1. Drop it in the comments below. We love connecting with you guys. All right, fun combo, four speed bags, four jabs. Sit it back. 1, 2, 3, 4. Jab, 2, 3, 4. So sit back on that. 3, 2. Let's go. Let's go, speed bag. 2, 3, 4. Sit up, 2, 3, 4. Sit back, 2, 3, 4. Sit up, 2, 3, 4. Shoulders and arms, knock it out. Shoulders and arms, knock it out. Sit back, 2, 3, 4. Sit up, 2, 3, 4. Sit back, 2, 3, 4 dot sit up, 2, 3, 4. Yeah, there you go. Come on. Still fun ways to raise that heart rate. Yes. You got it. 1, 2, 3, 4. Sit back, 2, 3, 4. Whoa. I feel that core. It's burning. Yes. 1, 2, 3, four. Up, 2, 3, 4. You only gotta do it once, so make it count. 2, 3, 4. Last one. 1, 2, 3, 3, 4. 1, 2, 3, 4. Rest. Nice work, you guys. Crushing it. All right, here we go. Torso twist. Okay, embrace that core. Nice and tight. We're going to twist, twist, twist, twist, twist, twist. Okay, we're going to twist to as much as you can. Rotate with control. 3, 2. Lock those elbows in at your side. Twist, twist, twist. If you want to hold the weight right here, maybe. Or a ball, a medicine ball. Cardio and core. Boom, boom, boom, boom, twist. Hey, we can add some movement. Let's go. Back, 2, 3, 4. Up, 2, 3, 4. Sit back, 2, 3, 4. Sit up, 2, 3, 4. Twist. Nice. Keep those arms flexed, locked, and at your sides. Yes. 2, 3, 4. Back, 2, 3, 4. Up, 2, 3, 4. Nice work. Stay in it. You're crushing this workout. Yes. Come on. 10 more seconds. Yes, you can. We're gonna go back punches in five, four, three, two, and one. Nice work. We're gonna go back to punches. If you have the capacity to kick, you're gonna give me a kick and kick. A punch and kick. You can always just stick back to those jabs. You could double them up. All right, punch and kick or leg lift. We go in three, two. Let's go. Opposite hand, opposite foot. Boom. Boom. Punch and kick. Punch and kick. I'm really grateful for this leg extension. Just finally got to bend my knee to 90 degrees. Yes. Come on, sit back. The farther you sit back, the more you're gonna get. Engage that core option. Punch it. Option. Add the kick. Halfway, guys. Halfway. One rep at a time. Here we go. Boom and boom. Keep moving. That's the goal. Just keep moving. Come on. Put something behind those punches. 4, 10, 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2, and 1. Nice work. Okay, we're gonna go to a butterfly swim. So you're gonna hinge over palms go up. Pull and squeeze back. Big sweep. Pull and sweep. Pull and sweep. That's where we go. Okay? Big pull and sweep like you're doing the butterfly swim in the pool. Hinge it over. We go in three, two. Let's go. Pull and sweep. Palms up, palms down. Palms up, palms down. Now, here's where you really got to create resistance with your body weight, okay? We're not out here, like, willy nilly, flailing my arms. I am making these moves super intentional, right? Flex my biceps, arms, and shoulders. Nice work. Big swims here. Imagine your arms having to go against that lap pool. Boom. Big swim. Boom, boom. Nice work, guys. We're gonna add that towel in after this for some fun moves. Come on. Ten more seconds here. Big butterfly swim for me. Pull, push, pull, push. 5, 4, 3, 2, and 1. Nice work. Grab your towel if you have it. If not, you can just make an imaginary one. I'm gonna grab the ends of it. You're gonna jack, jack option. Add the legs. Towel jack. So you're pulling down on that towel. Constant tension on this towel. Yes. We go in three, two. Let's go. Let's go. Boom, boom. 45 second towel jacks. Boom. Pull down, pull down. You feel this in your shoulders. If you are keeping constant tension on that towel, you're gonna feel this in your arms. Boom, boom. Again. Farther we sit back, harder it is. Let's go. Big towel jacks right here. The next move is I'm gonna say my personal favorite move of this workout. Yes. Whoo. Let's go finish it so we can get to that next move. Yeah, you got it. 10 more seconds here. Let's go. I lost my footing. 10. Why is it so hard to jack and talk for three, two, one? I was like, which way do my legs go? Okay, so you're going to take those legs nice and wide. If you have the capacity, you are going to slam that towel on the ground. Pick it up. Slam it. You are slamming that towel on the ground for 45 seconds. It's big. We go in three, two. Let's go. Boom, boom. Who said we couldn't do towel slams from a seated position? We've done them standing. Now you get to do them seated. One of my favorite low impact ways to raise your heart rate. Slam that towel and maybe just get out. Anything that is stressing you out. I like to say slam down. Whatever's stressing you out. The anger. Pick up joy. Pick up, joy. Slam it down, slam down. Whatever's stressing you out. Pick up joy. Right? Nothing's gonna steal my joy today. Not a meniscus tear, not a knee injury. Woo. We're just gonna keep moving and do what we can do. Let's go. 10 seconds here. Slam it down, pick it up. Slam it down, pick it up. Come on, make it big, make it powerful. 3, 2, and 1. Okay, this next move is gonna be what I think is the hardest move of this. All right? I'll place my hands on the chair, on the edge of my chair. I'm going to try. Try is the key word here. And lift my butt up off the chair like this. And hold for three, two, one. Set it back down. So it's a three, Second hold at the top. Okay. If you cannot do that, you're just gonna try and gently lift your butt up off. You can keep your feet on the ground. You're really thinking about crunching as you lift. Okay? Crunching as you lift. Three second hold if you can. We go in three, two. Let's go. Lift and hold for three, two, one. Set it down. Gotta get the hang of it. Okay, here we go. Lift and hold. Hold for 3, 2, 1. Let it down. Lift and hold. Hold for 3, 2, one. Everything is shaking. Lift and hold. Hold for three, two, one. Crunching while we're lifting. Here we go. Lift and hold for 3, 2, 1. This is the hardest chair ab exercise I have found. And I've been trying to do it. I'm gonna get better at it, right? Just like anything, the more you do it, the better you get. Come on. Lift and hold. Hold for three, two, one. It's getting so hard, it should. 10 seconds left. Lift and hold. Hold for three, two, 1. Five seconds left. Let's go. Lift and hold. Hold for 3, 2, 1. You're done. Oh, holy bananas. Holy bananas. I need a sip of water after that one. That is tough. Knee drives. Knee drives. You guys, what do we got? Four moves left. Knee drives. Crunches. Knee drives. Hollow rock. Oh, my goodness. Okay, I'll start with my bad leg. Okay, you're going to slam, slam if you can. You're going to slam, slam, slam, slam, slam. I'm going to go a little bit slower and try and lift my leg. It's like still slow moving for me. Okay. Otherwise you're gonna make a big boom, boom, boom. Otherwise, just upper body. Boom, boom, boom. Okay, if you can, I'm gonna start right here. 45 seconds. In three, two, let's go. Boom, boom, boom, boom. Come on. It's like a knee slam. Bigger the arms, higher that heart rate. That core is involved. Obliques are turned on right here. Yes. Obliques, cardio core. Obliques, cardio core. This brace is heavy, man. Come on, let's go. Keep moving. One rep at a time. One rep at a time. Let's go. Not goi. None of these last four moves are easy. They're all hard. Do your best, forget the rest. Finish strong. You're in that home stretch. Yes. Four minutes left. Not even. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. All right, guys, three minutes left. Come on. Yes. You can straighten those legs if you're capable. Opposite hand, opposite toe. So you could go here and here or reach and reach. Opposite hand, opposite toe. In three, sit back. Engage that core in two. And one. Let's go straight legs. Straighter the legs. Harder it is. Opposite hand, opposite toe. Boom. Boom. Oh, core. There it is. I said my core and my hip flexors are just gonna be so strong after this, Right, core. Hip flexors are gonna be so strong after this. Come on, you got it. Exhale, exhale. As you reach that opposite hand to that opposite toe, you keep those arms up, arms overhead, arms above the heart. It's gonna keep that heart rate high. Boom. And boom. Hit it. Come on, you got this. Yes, you can. 10 seconds. 10, 9. Come on, let's go. So strong. That's what you are for. 4, 3, 2, and 1. Nice work. Knee slams, other knee. Knee slams, other knee. Option. Boom. Just the upper body option. Boom. Boom. 45 seconds. Knee slam it out. Let's get those obliques. Let's raise that heart rate in three, two. Let's go, let's go. Two moves left. Yes, you can. Let's go. Slam it. Come on, come on. Two moves left. You're so stinking awesome. Boom. Boom. Yes. Just keep moving. Boom. One rep at a time. This and one more move. Feels easier without a knee brace on. Boom. I'm gonna say I feel this in my core, my shoulders, my hip flexors. It's all working hard right here. Finish it. You got it. Yes, you can. Yes, you can. 4, 10, 9. Stay in it. Yes. You are so stinking strong. For 5, 4, 3, 2, and 1. So strong. One more move, guys. And it's what we call the hollow rock with hold. So you're going to sit back, embrace your core. One more time. I know it's tired. Arms are going to go overhead. If you can, legs are straight. You're just going to hold here. Option, can you lift one leg? Okay, Give that core a break. We go in three, two. Sit it back. Hold. Option A, hold here. Feet on the ground, legs are straight. You can hold your arms at your side, maybe even right. If you don't have the capacity to lift your legs, you can give me some 1/ hundreds right here. You can pump your arms. Okay. Otherwise you're going to reach those arms over. I kind of like the arm pump. We're going to stick with the arm pump. I like it. I'm gonna lift my right leg up and pump for 10, 9, 8, 7, 6. Switch legs in 3, 2, 1. Switch it out. Other leg lifts for 10, 9, 8, seven, six, five, four, three, two. Switch again for 10, 9, 8, Seven, Six, Five, Four, Three, Two. You gotta finish other leg. 10, 9, 8. This is it. Come on. It's 4, 3, 2, 1. Holy bananas. Cardio core. 20 minutes. You crushed it. Yes. Quick stretch. We're out of here, guys. Let's just go ahead and flap those wings out. Nice work. So proud of you. Take the hands behind the back. Interlace the fingers. Big chest expansion. Bring your hands over to your right hip and gaze over your left shoulder. Nice work. I hope your heart rate got high. I hope you feel good about that. Take it straight back. Now bring your hands over to your left hip. Gaze over your right shoulder. Hope you're proud of yourself for moving today. I know I'm proud of myself for just keeping chipping away one day at a time. I am not the most motivated in this season of life, so I'm just glad that we got to do this together today. All right, let's go. One hand down. Big stretch. Hello, oblique. Stretch them, stretch them, stretch them. Nice work from here. Let's go. Other side. Big stretch, big oblique stretch. Back to center. Let's roll that neck out. Think about lengthening from ear to shoulder. Hold over here to one side. Okay? A lot of those punches. Everything we get nice and scrunched up. Now you get a lengthen. Let it relax. Drop down. Go ahead, give a nice little gentle neck stretch. Roll it out again. Take it over other side. Go ahead and lengthen again. Nice gentle, long neck stretch right there. Long, long neck. Awesome job. I'm just so stinking proud of you guys. You absolutely crushed today's workout. I hope you are so stinking proud of yourself. And thanks for showing up sweating with me. And you can find more workouts@nourishmovelove.com thanks so much for sweating with me through that 20 minute cardio and core. If you loved it, hit subscribe to that YouTube channel. And if you want more seated workouts, check this one out right here. Or find my entire library of seated exercises in this playlist right here. Have a great day.