The 5-Minute Seated Cardio Blast

This total-body seated cardio circuit is designed to elevate your heart rate and boost your energy with a simple exercise tool you already have: A chair.

When it comes to strengthening your heart, lowering your blood pressure, and cutting your risk of heart disease, nothing beats a cardio workout. No matter your fitness goal, getting your heart pumping should be part of the equation.

Upper Body Combo

Sit tall in your chair and perform each move 4x.

• Shoulders lift up toward ears and then release down.
• Shoulders roll front and then back.
• Cross arms, then open arms.
• Arms reach front, then pull.

Lower Body Combo

Start this circuit with a stretch to loosen up your shoulders. Roll your left shoulder back, then roll your right shoulder back and repeat on each side three times.

Perform these alternating heel taps 8x each.

• Tap your heel to the front, then back. Swing the opposite arm forward with each tap.
• Tap your heel to the front, then back. Extend opposite arm up toward the sky with each tap.

Side Tap Combo

Sit tall in your chair and alternate side-to-side toe taps 8x each.

• Alternate heel taps from side to side.
• Alternate heel taps from side to side and cross arms in front of you, then pull arms back.

Reach and Pull

Perform this move 16x.

• Bring your elbows up, reach toward the front of the room, pull arms back and bring elbows down.

Single Leg Pump – Right Side

Perform this move 8x each.

• Pick up the speed and tap your right heel forward then back. Pump your arms as you move.

Double Side Tap – Right side

• Tap your right toe out to the right side twice. Bring your right arm across your body to push toward the opposite side of the room with each tap. Then, alternate the double toe tap on each side 8x.

Double Arm Pull Down

• Reach both arms up toward the sky, then pull arms down to sides. As you pull down, squeeze your shoulders blades together and gently lift your heels from the floor. Repeat this move 16x.

Knee-Kick Combo

Repeat the moves in this combination 8x.

• Lift your right knee up and twist your torso to the right side of the room. Bring your knee down, then kick your right foot out and extend the opposite arm forward toward your right knee. Alternate the knee-kick combo with both legs.

Single Leg Pump – Left Side

Perform these moves 8x.

• Pick up the speed and tap your left heel forward, then back. Pump your arms as you move.

Fast Feet

• Alternate tapping your toes to the ground in small, quick movements. Repeat 16x.

Side Leg Combo

Repeat this combination of moves 16x.

• Step your right leg out to the side. Reach both arms up, then pull down.
• Return to center. Raise elbows up and down two times.
• Step your left leg out to the side. Reach both arms up, then pull down.
• Return to center. Raise elbows up and down two times.

Torso Twist

Repeat this move 16x.

• Twist your upper body to the right, then to the left.

For a longer workout, repeat this circuit! You can also try this 10-minute cardio workout for beginners.

Check Your SilverSneakers Eligibility Instantly

SilverSneakers members can get hundreds of On-Demand workouts, wellness videos, nutrition tips and more. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Already a member? Get exclusive fitness content by logging in to or creating your online account here.