April 14, 2021, 3:20 pm | Read time: 6 minutes

In this real-time video workout, the balance between upper and lower body load plays a crucial role, primarily targeting large muscle groups such as legs, glutes, core, and chest. This builds muscle faster because more calories are burned simultaneously than with isolation training of smaller muscle groups. Compressed into a high-intensity mini-workout of six minutes with a chair, these exercises elevate the heart rate long afterward.

This results in the so-called afterburn effect: The body continues to run at full speed after the workout, burning some extra calories. Read here again how to perform each exercise correctly–and then start the video!

1. Bulgarian Split Squats (Lunges with Elevation)

This lunge variation strengthens both the thigh and glute muscles equally. Additionally, it challenges balance. Here’s how to do Bulgarian Split Squats: Stand backward in front of the chair, about a step away. Place one leg with the instep on the edge of the chair, knee bent. Now bend the other knee–lowering the hip straight down. Then push the upper body back up over the ball of the foot. Important: The weight should remain on the ball of the front foot, and the knee should not extend beyond the toes. Also, keep an upright upper body.

Training recommendation: Beginners 10, advanced 15 repetitions per side

Also interesting: Technique guide for lunges in the video

2. Positive Push-ups (Push-up Variation)

The second exercise in the mini-workout with a chair is positive push-ups. This push-up variation is especially suitable for beginners! It trains the chest, shoulder, and triceps muscles. Here’s how: Place your hands shoulder-width apart on the edge of the chair, legs extended backward. The core should be tight (squeeze the glutes) and avoid letting the pelvis sag. Lower your upper body forward and down until the chest touches the chair. Then push back up to the starting position. The elbows should remain close to the body at all times.

Training recommendation: Beginners 10, advanced 15 repetitions

Also interesting: Technique guide for classic push-ups in the video

For Advanced: Negative Push-ups

Push-ups are no problem for you? Then this variation is perfect for you. Position yourself exactly the opposite as above: hands on the floor, feet on the chair. Tighten your arms and core so that your body forms a straight line. Initiate the movement by bending the elbows (keep them close to the body!) and lowering the upper body forward and down. Just before touching the floor, push your upper body powerfully upward. Continue to maintain a straight back and tight core.

Training recommendation: Beginners 5, advanced 10 repetitions

Also interesting: The most common training mistakes by women

3. Glute Bridges (Hip Lifts)

This exercise primarily trains the glutes, but also the back of the legs and the core. Lie on your back in front of the chair and place your heels on the edge of the chair so that your thighs are at a 90-degree angle to the floor. Now tighten the glute and abdominal muscles and push the hips up as high as possible. Important: Do not use arm strength!

Training recommendation: Beginners 12, advanced 15 repetitions–holding the top position for one second

Also interesting: Technique guide for frog jumps in the video 

4. Positive Side Plank (Side Plank Variation)

With the side plank, you primarily train your lateral core and glute muscles. In this easier variation, get into a side plank position and support yourself with your forearm on the chair. Keep your gaze forward, legs extended, and feet stacked on the floor (only one foot touches it). Now, hold this position. Avoid letting the hips sag–and don’t forget to breathe.

Training recommendation: Beginners hold for 20, advanced 30 seconds

For Advanced: Negative Side Plank

Was that too easy? Then turn around: Place your feet on the chair, forearm on the floor. Hold the position statically again. Achieve this by tightening the lateral core and glute muscles. Use the free arm to balance your weight.

Training recommendation: Beginners hold for 20, advanced 30 seconds

Also interesting: How many calories you burn with different activities–from running to kissing

More on the topic

Goblet Squat What Are the Benefits of the Goblet Squat? Advantages and Proper Execution

How To With the Capital City Coach Effective Bodyweight Exercises for a Slim Waist

5. Side Squats (Lateral Squats)

A squat variation that trains thighs, glutes, and balance. Here’s how: Stand sideways (about one meter away) next to the chair. Place the foot closer to the chair on the edge. Shift your weight to the other leg and slowly initiate a squat movement: Bend the knee and hip of the free leg simultaneously by pushing the glutes back and lowering them. The lower you drop the glutes, the harder it is to push back up. For guidance: Beginners should reverse the movement when the hip is just above the knee. For advanced, the hip should be below the knee in the end position. Ensure the knee of the working leg does not buckle inward.

Training recommendation: 10 repetitions per side, advanced go lower

Also interesting: The single-leg squat–another effective leg exercise for advanced

What Do Short Workouts in Between Actually Achieve?

Only six minutes of training time and still getting fit? Sounds tempting. But can such short sessions like the mini-workout with a chair actually achieve fitness goals? We’ve described this in detail in another article. In short: It strongly depends on the individual goal. For losing weight or reducing stress levels, in-between workouts are quite suitable. For effective muscle mass building, not so much.

About the person: Erik Jäger is a functional fitness instructor and has been successfully working as a personal and athletic trainer for many years. On his Instagram channel, the “Capital Trainer” motivates daily to exercise. His clients include numerous celebrities.