No Weight HIIT Workout Explained
Desk work is a new way of life for people these days. If you have a work that doesn’t require traveling, you are bound with the chair and desk job. Also, the new normal has restricted unnecessary outside venturing for over two years now, so, there’s less chance to hit the gym or get a proper workout outside.
This is the main reason many people are suffering from weight gain these days, and they are still remembering the days when they were not this fat or lethargic the way they are now. But what if we tell you that, even without lifting weight or hitting the gym, you can do some exercises just by sitting on your chair, or using it? If you are interested, let’s take a look at this article.
WHAT IS HIIT?
HIIT is high-intensity interval training, which is a workout-based exercise that can be practiced anytime and anywhere. High-intensity interval training isn’t all about exercise, gym, or equipment. The intensity of your exercise should be high to give you more benefits. This means, you have to work out harder than you normally do, it might get uncomfortable, but this way you can reach your fitness goals.
Fortunately, HIIT does not require long hours of working out. Most high-intensity workouts require ten to seventy-five seconds before you take a break. You can start with HIIT for less than thirty minutes, and if you can do it three times a week, you will get good results. Let’s know more about HIIT and the chair exercises.
WHY SHOULD YOU DO CHAIR EXERCISES?
If you are a senior person, you may not be able to do strenuous workouts in the gym or at home with weights. The only way left is to do the workouts from your chair. However, it’s not just for older people everyone else can get benefit from HIIT exercises. If you have to work sitting in a chair, you can try the workouts to keep yourself active. However, make sure you are doing the exercise with a chair that has legs, not wheels. Also, have a yoga mat under your feet while doing the steps. Let’s get started with the chair exercises.
1. MOUNTAIN CLIMBER:
STEP 1: Stand facing the chair with your arms at your sides and feet width apart.
STEP 2: Next, lower your torso towards the chair and place your palms at the edge of the seating area, just below your shoulders.
STEP 3: Now, stretch your legs behind you and support your weight on your toes and elevate your heels off the mattress.
STEP 4: Hold your core muscles and keep your back straight with the chair seat. Keep looking down on the chair seat.
STEP 5: Next, bring your right knee closer to your right arm, and return to its previous position. You have to repeat the same with your left leg and return to the previous state. This is the first rep.
STEP 6: You have to do it alternatively, and if possible quicken the pace. You can try this for three reps and ten times.
2. TRICEP DIPS:
STEP 1: This will strengthen the muscles of your upper arms.
STEP 2: Sit at the edge of the chair and place your hands on the seat.
STEP 3: Next, lift your body off the seat, and make sure your elbows are straight.
STEP 4: Now lower your body back to the seat and repeat the process. You have to do it ten times.
3. ELEVATED PUSH-UP:
STEP 1: Stand facing the chair with your arms at your sides and your feet width apart.
STEP 2: Lower your torso toward the chair and place your hands at the edge of the seat. It should be below your shoulders.
STEP 3: Stretch your legs behind you, support your body on the toes, and elevate your heel from the floor.
STEP 4: Hold your core muscles, and keep your back straight. Keep looking at the seat.
STEP 5: Now, bend your elbows as you lower your chest towards the seat until you make a ninety-degree angle.
STEP 6: Push your torso away, and repeat the position. You can try this ten times.
4. CHAIR SQUAT:
STEP 1: Stand in front of the chair, with your legs and arms width apart. You have to support yourself on your heels.
STEP 2: Next, bend your knees, and lower your backside on the chair. Pause for a bit, then rise to stand again, keep your knees over the ankles and keep your back straight.
STEP 3: You can do this step ten times.
5. LATERAL LEG CIRCLES:
STEP 1: For this step, stand behind the chair and place your left leg closer to the back of the chair. Maintain a one-foot distance from the chair.
STEP 2: Place your left hand on the top of the chair and rest your right hand on your waist.
Uplift your right leg out to the side and push it higher, and hold the position. You will feel the muscles in your hip contracting.
STEP 3: Next, start to circle your legs clockwise, and keep your hip steady.
STEP 4: For a better challenge, you can do the movement in a counter-clockwise motion. After one leg is done, start with another.
6. BULGARIAN SPLIT SQUAT:
STEP 1: Stand with your back from the chair. Place your right foot a few steps away from the chair, put the top of your left foot on the seat, and keep your toes down.
STEP 2: Clasp your hand to make a fist and hold it in front of your chest.
STEP 3: Hold your core and bend your knees to lower your body into a split squat. You have to form a ninety-degree angle with your right foot, so you can stay parallel to the floor.
STEP 4: Practice this position with your left foot too. You can do it ten times.
7. SEATED JACK:
STEP 1: For this exercise, you have to sit on the edge of the seat and keep your body upright. STEP 2: Place your feet on the floor, and make a goalpost position with your arms, keep them a level with your shoulders.
STEP 3: Next, start pushing your arms and legs towards your core. Your elbows will come in front of your face and then go back to the goalpost position, and your lags will come together and be apart as your arms will stretch to the goalpost status.
STEP 4: You have to squeeze your shoulder blades to return to the first position. This will be the first rep, and you have to quicken the pace slowly. It will help you with the legs and arms after working for hours.
CONCLUSION:
There are other chair exercises like, alternating cross crunch, glute kick back, and many more. You just have to try these workouts when you are working sitting on a chair. Make sure to use a sturdy chair for the exercises.