4-Minute Full Body Chair Challenge

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Let’s rethink the way you look at furniture. Instead of using a chair only for sitting, we’re going to change it into a universal gym. This 4-minute full body workout will help make your chair your new favorite piece of equipment. Stop sitting and start slimming!

Equipment Needed: chair, interval timer (Gymboss is a free app download)

What to Do: Review the chair exercises below and watch the videos to become more familiarized. Perform each exercise for 20 seconds and rest for 10 seconds after each. This is a challenge within itself, but to make this really work, everything movement has to be explosive and high-energy.


1. Decline Pushups
2. Cross Crunch
3. Chair Dips
4. Seated Knee lifts
5. Right Leg Lunge
6. Incline Pushups
7. Left Leg Lunges
8. Incline Mountain Climbers

Decline Pushups

Seated Cross Crunch

Tricep Dips

Seated Knee lifts


Incline Diamond Pushups

Incline Mountain Climbers

Try some of our other Tabata Routine. Short on time, not results:
4 Minute Fat Burning Tabata Workout – Burn Fat up to 24 Hours
Jazzed Up Jacks and Jumps Tabata Workout
Fat Scorching Tabata Interval Training

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