Uploaded January 2020 | Updated September 2026, 2 hours ago

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30-Min Total Body Seated Workout for Overweight / Bad Knees / Beginners | Joanna Soh

Don’t be fooled! This workout firms and burns much more that you’d think. These seated exercises offer a total-body cardio and strength workout. You can do this anytime and anywhere, even in your office or on your couch!

Duration: 30 minutes
Interval: 45 secs Workout 15 secs Rest (x2 circuits)

Exercises:
1) Chair March
2) Knee to Elbow
3) Front to Side Raise
4) L-Rotation
5) Seated Chest Press
6) Shoulder Press with Wide Step
7) Bent Over Row
8) Reverse Fly
9) Torso Rotation
10) Knee to Chest
11) Leg Kicks
12) Hamstring Stretch
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Weight Loss Tips: youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm


Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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30-Min Total Body Seated Workout for Overweight / Bad Knees / Beginners | Joanna Soh