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Genius Chair Exercises for an Office Tabata Workout

Office workouts are great in theory—except for the part where you're probably in a cubicle surrounded by a bunch of other humans who would be all "WTF?" if you started busting out some burpees. Plus grunting and breathing heavy don't exactly make for great workplace background noise. But sometimes you're just too busy to hit the gym, or don't want to dedicate hours to working on your fitness.

The solution? Choose a fast AF workout you can do right at your desk in the time that it takes your cubicle mate to grab a coffee. Yes, we're talking about Tabata, the magical four-minute fat-burning workout. Trainer Kaisa Keranen (the queen of Tabata, creator of our 30-day Tabata challenge, and most creative fitness human we know) came up with these genius chair exercises that are harder than any desk workout you've seen before. (ICYMI, she also created a legit toilet paper workout and kitchen pot Tabata workout.)

How it works: You'll need a rolling office chair. Watch the video above to see the chair exercises. You'll do each one for 20 seconds, completing as many reps as possible (AMRAP), then rest for 10 seconds before moving on to the next move. Do two to four rounds—or until your boss comes back.

Chair Splits

A. Start in a high plank position with feet on the seat of a rolling office chair. Lift left foot and drive left knee in toward chest to start.
B. Extend left leg up and back while driving right knee in toward chest, pulling the chair forward and shifting hips over shoulders.
C. Kick right foot back, drive left knee into chest, and lower hips to return to starting position.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side.

Elevated Side Plank Toe Tap

A. Start in a side plank with the right hand flat on the floor and both feet stacked on top of the seat of the chair.
B. Lift left foot and bring slightly forward, lowering to tap the floor in front of right leg, keeping hips lifted and core tight.
C. Return to starting position.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side.

Warrior III with Chair Row

A. Stand on left foot, right toes on the floor for balance, facing a rolling chair. Drive the right knee up toward chest to start.
B. Kick right leg straight back, hinging at the hips to lower torso parallel to the floor, and grabbing the arm rests of the chair. Keep hips square.
C. Draw elbows back and squeeze shoulder blades to pull chair toward chest. Press chair away and reverse motion to return to starting position.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side.

Single-Leg Kick Over to Lunge

A. Stand on left leg facing a chair.
B. Kick right leg to the left and over the top of the chair, circling leg back behind left leg and lowering into a skater lunge without touching foot to ground.
C. Kick right leg to the right and circle in the other direction over the top of the chair. Shoot right leg straight backwards and lower into a high lunge without touching right foot to ground.
D. Kick right leg forward and to the left to circle over chair and begin the next rep.

Do AMRAP for 20 seconds; rest for 10 seconds. Do every other round on the opposite side.

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