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Burn with Kearns: Get a leg up. 15-minute workout for any classroom – Kevin Kearns

by Kevin Kearns, contributing writer on exercise and fitness

You’re a teacher and you have about 10-15 minutes between each class. I see opportunity here. When you look around the same classroom every day you may not think in those terms – of a workout – but I do. There are endless possibilities as I see it.  There’s lots of ways to fit a workout in. The best concept is it has a compounding effect. In other words, 10 -15 minutes of exercise 3 x a day reaps the same benefits as  one 30-minute bout of exercise a day.

Ok, so what we are going to use is the simple chair. That’s a right the simple chair which is a powerhouse of training for your whole body.  The father of fitness, Jack Lalanne, had a whole program on chair fitness on black and white TV!

  1. Leg extensions – sit straight up and grab the sides of the chair. Now, what you are going to do is raise one leg out in front of you and extend your leg. Then lower your leg and change sides. Try 1 – 3 sets of 15 – 20 reps.
  2. Chair squats – place the chair behind you and stand in front of it. Now lower your bottom down to touch the chair. It does not matter if you touch the chair with your bottom, just try to lower down and touch it. Try 1-3 sets of 15 to 20 reps.
  3. Chair split squats – with the chair at your side and one hand on the chair, split your legs so one is forward, and one is back. Now try and drop the back knee to the floor as you hold onto the chair. Try 1 – 3 sets 15 – 20 reps.
  4. Chair windmills – place the chair in front of you at arm’s length. Now with the opposite hand in the air, stand on the opposite leg and lean forward on one leg and try to touch the chair. Repeat on the opposite side. Try 1 – 3 sets of 15 -20 reps.
  5. 2 Chair push-ups – Now before you roll your eyes and say pushups, this is a perfect way to enter or expand your pushup regimen. Take 2 chairs and place them against a non-movable object (the wall or a solid desk).  Now place 1 hand on each chair and your feet together behind you. Lower your body down comfortably till you feel a stretch. The good part is given the angle you can gauge how low you can go based on your fitness level. The angle makes it possible for beginners to advanced to get  a good workout. Try 1 – 3 sets of 12-15 reps.
  6. 2 Chair mountain climbers – with the  chairs in the same position as the pushup exercise, start by alternating your knees to your chest in an alternating fashion. Try 1-3 sets of 20 reps.
  7. 2 Chair spidermans – with the chairs in the same position as before and you in a pushup position. Bring a knee to same side elbow. Then return the leg and repeat on the other side. Try 1 to 3 sets of 15- reps.
  8. 2 Chairs knee across the body – This I will admit is a tough exercise. With your body in the same position as the prior exercise try bringing a knee to the opposite elbow. Then return the leg to the previous position. Try 10- 15 reps 1 – 3 sets.
  9. 2 chair bench dips – place a hand on each chair facing away from the back of the chair. With your arms straight and your legs either bent or straight in front of you. Your bottom will not be touching the chair. The object is to lower you bottom towards the ground. Bend your elbows and lower your body towards the floor. Try 10-15 reps 1-3 sets.

There you have it – get a leg up 15-minute workout with a chair.


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Both of Coach Kearns’ books may be purchased on For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist

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