Energizing Chair Cardio with Weights: Strength & Heart Health for Every Body
Hi friends, Caroline here! I’m so excited to share a very special workout that’s close to my heart. Recently, I had the joy of working out with Paula, one of our amazing Patreon members who traveled all the way from New Jersey to visit me here in San Diego. Paula is a paraplegic who stays fit and strong through chair workouts—and together, we created a fun, energizing chair cardio with weights routine that anyone can do.
Whether you prefer to train seated like Paula or standing with me, this workout is designed to build strength, boost your heart rate, and help you feel powerful and energized.
Chair Cardio with Weights 20 Min Workout
Why I Love Chair Cardio with Weights
Chair workouts aren’t just for those with mobility challenges—they’re an incredible way for anyone to get a low-impact, full-body workout that protects the joints while still improving cardiovascular fitness and muscle strength.
Adding light weights helps us engage muscles more deeply, burn more calories, and get stronger. The combination of punches, presses, rows, and marches means we’re moving our entire upper body and core while getting our heart pumping.
What You’ll Experience in This Workout
In this 20 minute workout, Paula leads from her chair while I show you standing modifications to meet you where you are. We work through intervals of 50 seconds of movement followed by 10 seconds of rest. We wrap up with gentle stretches to cool down and feel great.
Who This Workout Is For
- Anyone with limited mobility or who prefers seated exercise
- People looking for a joint-friendly, low-impact cardio and strength routine
- Beginners or anyone new to using weights and movement
- Fitness lovers wanting fresh, inclusive workouts that adapt to all abilities
Come Join Us!
If this workout inspired you, I’d love to invite you to join our Patreon community. You’ll get access to more adaptive workouts like this, personalized coaching, and a supportive space where every body is celebrated and empowered.
Together, we’re proving fitness isn’t one-size-fits-all—it’s for everyone. Let’s keep moving, growing, and getting stronger—together.
Caroline