Denise Austin’s 15-Minute Chair Workout

If you’re starting to lose your motivation to exercise at this time of year, don’t throw in the towel—just grab a chair. You can use it to change up your workout and increase calorie burn. Kick off your shoes and get situated in your family room or basement (you’ll need enough space to kick your leg back while standing by the chair). Do this routine twice a week and you should see results just in time for the holiday season!

1. Glute Kicks A
Facing the chair, bend at your waist and place your hands flat down near the edge of the seat.

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Glute Kicks B
Kick your left leg straight back, keeping your foot flexed so it forms a straight line with your torso. Lower leg back down and repeat. Do two sets of 12 on each leg. Be sure to squeeze your glutes and leg muscles during the kicks.


2. Hip & Thigh Trimmer A
Stand behind the chair, resting your hands lightly on the back. Bend your right leg and turn it out slightly so that your knee is pointing toward the ground.

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Hip & Thigh Trimmer B
Lift your leg a few inches, keeping your upper body straight and facing forward. Focus on using all your thigh muscles. Lower your leg. Do two sets of 12 on each side.


3. Leg Toner
Stand behind the chair, hands resting on the back. Bend your knees and lift your heels off the ground so that you’re balancing on the balls of your feet. Hold for 30 seconds, then lower heels. Repeat 2 more times.

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4. Triceps Dip A
Sit on the edge of the chair with your feet on the ground, hands next to thighs, palms flat on the edge of the seat. Move forward so that your lower back is barely touching the edge of the chair and your legs form a 90-degree angle.

Triceps Dip B
Bend your arms and lower down a few inches so that your elbows form a 90-degree angle. Come up and repeat. Do a set of 10.

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5. Ab & Butt Lift
Move the chair to the side and lie down with your knees bent, feet flat on the floor. Lift your pelvis and heels off the ground, keeping your torso and upper thighs straight. Hold for 2 seconds, squeezing your abs and buttocks. Lower down and repeat. Do two sets of 12.


6. Full Body Stretch A
Stand with your left side facing the chair back and your left hand resting on it. Bring your heels together and point your toes out so your feet form a V. Slowly bend over and reach your right hand to the ground, letting your head hang.

Full Body Stretch B
Lift up slowly from your waist, keeping your back and right arm straight.

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Full Body Stretch C
Keep lifting until you’re bending back slightly, reaching your right arm behind you. Look up at the ceiling and hold for 5 seconds. Slowly bend down to (A) and repeat the sequence 5 times, taking deep breaths as you go.
Denise Austin, America’s favorite fitness expert for the last 25 years, has created 85 exercise DVDs. Her latest one is Denise Austin: Sculpt & Burn Body Blitz.