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Home Chair-Based Fat Burner! 7-min Workout

7 min

6 exercises

The objective of today's epic quest is to complete the following workout as fast as you can with minimal rest! Be sure to read each of the exercise notes before starting and as soon as you're ready, start the workout and break on through! How long will it take you?

Static Squat Hold

1 sets

90 secs

You must spend 90 seconds in the squat position with your legs at a 90-degree angle. Stop and rest if necessary!

High Knees

Placing one hand on the top of the chair, run around the chair 5 times in a clockwise direction!

Chair Squats

1 sets

30 reps

Your butt must connect with the chair a total of 30 times before you're allowed to move on!

Bench Tricep Dips

1 sets

30 reps

Your arms must bend to a 90-degree angle 30 times before you're allowed to move on!

High Knees

Placing one hand on the top of the chair, run around the chair 5 times in a counter-clockwise direction!

Plank

1 sets

90 secs

You must spend 90 seconds in the plank with your back straight. Stop and rest if necessary!

This Home Chair-Based Fat Burner! 7-min Workout 7 min gym workout plan effectively targets your abs, arms and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Home Chair-Based Fat Burner! 7-min Workout

7 min

6 exercises

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Static Squat Hold

1 sets

90 secs

Set 1 of 1

Rest before next set

Get ready

321GO

You must spend 90 seconds in the squat position with your legs at a 90-degree angle. Stop and rest if necessary!

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand tall against a wall with your head and back touching the wall.
Position your feet so that they are shoulder-width apart and a few inches away from the wall.
Rest your arms at your sides.
Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
Return to starting position by straightening your knees and standing tall again.

High Knees

No sets / reps / duration specified

Sets/Reps not set

Get ready

321GO

Placing one hand on the top of the chair, run around the chair 5 times in a clockwise direction!

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.

Chair Squats

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Your butt must connect with the chair a total of 30 times before you're allowed to move on!

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
Touch the chair with your butt then slowly rise back to the starting position.

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Bench Tricep Dips

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Your arms must bend to a 90-degree angle 30 times before you're allowed to move on!

Start

Primary muscle group(s):

Triceps

Secondary:

Shoulders

Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.

Primary muscle group(s):

Triceps

Secondary:

Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

High Knees

No sets / reps / duration specified

Sets/Reps not set

Get ready

321GO

Placing one hand on the top of the chair, run around the chair 5 times in a counter-clockwise direction!

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.

Plank

1 sets

90 secs

Set 1 of 1

Rest before next set

Get ready

321GO

You must spend 90 seconds in the plank with your back straight. Stop and rest if necessary!

Start

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Workout done!