Elevate your heart rate and bring your muscles up to temp with this fast and effective warm-up. Facing the front of the chair, lift one knee high enough so that you can touch the seat with your toes. Quickly switch legs, bringing the standing leg to the seat and the lifted leg to the floor. Repeat the movement as fast as possible, alternating your legs in a running motion while pumping your arms. Stay light on your feet and tap the chair with every rep.
Start your workout with a chair-tap tabata: Accumulate eight rounds of 20 seconds of work followed by 10 seconds of rest.