The Kitchen Chair Workout: A Full-Body Routine With Zero Equipment

Most home workout routines assume you have something: a mat, some bands, a pull-up bar. This one assumes you have a chair. That's it. A kitchen chair, a dining chair, or any stable seat that doesn't roll will do.

The routine below covers your legs, core, upper body, and cardiovascular system. It takes 25 to 30 minutes and requires about six square feet of floor space.

Before You Start

Use a chair that isn't going to slide or tip. Four-legged wooden or metal chairs work best. If you have an office chair on wheels, skip it. Push the chair against a wall for added stability if you're not sure.

Warm up for three to five minutes before jumping in. March in place, roll your shoulders, do some slow leg swings. Cold muscles are grumpy muscles.

The Workout

Do each exercise for the listed reps or time. Rest 30 to 45 seconds between exercises. Complete the full circuit two to three times depending on your fitness level.

1. Chair-Assisted Squat: 12 to 15 reps

Stand in front of the chair facing away from it, feet shoulder-width apart. Lower yourself as if you're about to sit down, tap the seat lightly with your glutes, then stand back up without fully sitting. The chair is a depth guide, not a resting spot. This is the single best move in the routine for your quads, hamstrings, and glutes.

2. Incline Push-Up: 8 to 15 reps

Place your hands on the seat of the chair, slightly wider than shoulder-width, and walk your feet back until your body forms a straight line. Lower your chest toward the seat and press back up. Easier than a floor push-up, which makes it a smart starting point. As you get stronger, move your hands to the front edge of the seat to increase the angle and difficulty.

3. Step-Up: 10 reps each leg

Stand in front of the chair. Step your right foot onto the seat, drive through that heel to bring your left foot up, then step back down. Alternate legs. If the seat height feels unstable or too high, use the bottom rung of the chair instead. Step-ups build single-leg strength and expose any imbalance between your left and right side.

4. Tricep Dip: 8 to 12 reps

Sit on the edge of the chair with your hands gripping the front corners of the seat. Slide your hips forward off the seat, keeping your knees bent at 90 degrees. Lower your body by bending your elbows to about 90 degrees, then press back up. Keep your back close to the chair throughout. This targets the triceps, the muscle on the back of your upper arm that most people neglect entirely.

5. Seated Leg Raise: 12 to 15 reps

Sit toward the front of the chair, back straight, hands gripping the sides. Extend both legs out straight and hold for two seconds, then lower without letting your feet touch the floor. This works your hip flexors and lower abs. If both legs together is too difficult, do one leg at a time.

6. Bulgarian Split Squat: 8 to 10 reps each leg

Stand about two feet in front of the chair facing away. Lift one foot back and place it on the seat behind you. Lower your back knee toward the floor, keeping your front shin vertical, then press through your front heel to stand. This is the hardest exercise in the routine and one of the most effective lower-body moves you can do without weights. Take your time.

7. Chair Plank Hold: 20 to 40 seconds

Place your forearms on the seat of the chair and walk your feet back into a plank position. Hold a straight line from head to heels. Because the surface is elevated, this is slightly easier than a floor plank, making it a good option if floor planks are uncomfortable on your elbows or wrists.

Putting It Together

Do each exercise in order, rest 30 to 45 seconds between exercises, then repeat the full circuit 2 to 3 times.

• Chair-Assisted Squat: 12 to 15 reps

• Incline Push-Up: 8 to 15 reps

• Step-Up: 10 reps each leg

• Tricep Dip: 8 to 12 reps

• Seated Leg Raise: 12 to 15 reps

• Bulgarian Split Squat: 8 to 10 reps each leg

• Chair Plank Hold: 20 to 40 seconds

Making It Harder Over Time

The principle of progressive overload applies here just like it does in a gym. When the routine starts feeling easy, add a third circuit before adding reps. When three circuits feel manageable, slow down the tempo: take three seconds to lower into each squat and push-up, then press back up at normal speed. Slower reps increase time under tension and build strength without requiring any additional equipment.

Pull up the chair. You're ready to go.