7 Minutes Beginner Cardio Standing and Chair Workout

 

Here's a 7-minute beginner cardio standing and chair workout designed to get your heart rate up, burn calories, and improve cardiovascular health:

Warm-Up (1 minute):

• Start with a 1-minute warm-up to prepare your body for exercise. March in place, swinging your arms gently and lifting your knees slightly. Focus on deep breathing and gradually increasing your heart rate.

Standing Cardio (3 minutes):

1. Side Steps (1 minute): Stand with your feet together and arms at your sides. Step out to the side with your right foot, followed by your left foot. Continue stepping side to side at a brisk pace, swinging your arms for added intensity.
2. March in Place with Arm Raises (1 minute): Lift your knees alternately while swinging your arms overhead. Keep a steady rhythm and engage your core muscles for stability.
3. Standing Knee Raises (1 minute): Lift your right knee towards your chest while bringing your arms down to meet it. Lower your right foot back to the ground and repeat with your left knee. Continue alternating sides, focusing on balance and control.

Chair Workout (3 minutes):

1. Seated March (1 minute): Sit on the edge of a sturdy chair with your feet flat on the floor. Lift your knees alternately towards your chest, mimicking a marching motion. Keep your back straight and core engaged.
2. Chair Squats (1 minute): Stand up from the chair, keeping your feet hip-width apart and knees aligned with your toes. Lower your body into a squat position as if you're about to sit back down. Pause for a moment, then push through your heels to return to standing. Repeat for one minute.
3. Seated Leg Extensions (1 minute): Sit back down on the chair with your feet flat on the floor. Extend your right leg straight out in front of you, lifting it off the ground. Hold for a moment, then lower your right foot back to the floor. Repeat with your left leg. Continue alternating legs for one minute.

Cool Down (1 minute):

• Finish with a 1-minute cool down to lower your heart rate and promote recovery. March in place at a slower pace, focusing on deep breaths and gentle movements.

Remember to listen to your body and modify the exercises as needed to suit your fitness level. Stay hydrated throughout the workout and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns.

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