Do any of these workouts use the floor?

No — that's the whole point. Every routine is done seated, standing with a chair for support, or against a wall. There's nothing that needs you to get down onto the floor or back up again.

Who are chair and wall workouts for?

Anyone who'd rather not get on the floor — older adults, people recovering from injury, illness or surgery, those with balance concerns, and desk workers wanting a quick, discreet session. They're gentle by design and you set the pace.

What equipment do I need?

Just a sturdy chair — ideally without wheels, on a non-slip floor — and a clear stretch of wall for the wall routine. No weights, no mat, nothing else.

Is it safe if I'm unsteady on my feet?

The seated routines keep you in the chair throughout, and the standing ones keep a chair within reach to hold for balance. Stop if you feel dizzy or unsteady, keep your support close, and check with a clinician first if you're recovering from surgery or managing a health condition.

Workouts & Recovery · Strength

Chair & wall workouts

Free, guided strength sessions you do seated or holding onto a chair or wall — no floor, no jumping, nothing to set up. Each move is named, cued and timed at a calm, unrushed pace. Press start and follow along; hold the chair for support whenever you like.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every routine is no-floor and starts in one tap. New here? The Seated full-body workout works everything from a chair. Pressed for time at a desk? The Office chair reset takes five minutes. Ready to stand? Standing strength keeps a chair within reach.

Strength

Build everyday strength with bodyweight moves

No floor, hold the chair if you like

Most home workouts quietly assume you can get up and down off a mat. These don't. Every routine here is done from a chair, holding a chair, or against a wall — so a stiff back, a recovering hip, or a balance concern doesn't rule you out. Holding the chair for support isn't a warning here; it's permission, and you choose how much you use it.

It coaches rather than tests. Each move is named and cued so you learn it and feel capable, the pace is calm with a generous count-in, and you can pause, skip, or go back to re-watch a move any time. That's what makes it the dependable five-minute answer you come back to — at the desk at 3pm, or first thing during recovery — without any streak or pressure to return.

Frequently asked questions

Do any of these workouts use the floor?: No — that's the whole point. Every routine is done seated, standing with a chair for support, or against a wall. There's nothing that needs you to get down onto the floor or back up again.
Who are chair and wall workouts for?: Anyone who'd rather not get on the floor — older adults, people recovering from injury, illness or surgery, those with balance concerns, and desk workers wanting a quick, discreet session. They're gentle by design and you set the pace.
What equipment do I need?: Just a sturdy chair — ideally without wheels, on a non-slip floor — and a clear stretch of wall for the wall routine. No weights, no mat, nothing else.
Is it safe if I'm unsteady on my feet?: The seated routines keep you in the chair throughout, and the standing ones keep a chair within reach to hold for balance. Stop if you feel dizzy or unsteady, keep your support close, and check with a clinician first if you're recovering from surgery or managing a health condition.

Related calculators

Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.