7 Exercises That Can Help You Burn Tons of Calories, Even While Watching TV

3 years ago

It seems like it’s not possible to burn calories effectively while watching TV, but this is not true. There are some effective exercises that are easy to perform at home and you don’t need any special equipment to do them.

We at Bright Side want you to stay in a good shape and would like to suggest you some nice exercises that you can do while watching movies. There is also a useful bonus at the end of the article.

1. Palm down exercise

This exercise will help you to burn fat around your arms. It is very easy to do, even in front of the TV.

  1. Stand straight, feet shoulder-width apart.
  2. Raise your arms up to the sides.
  3. Keep your forearms perpendicular to your upper arms. Your arms should be tense. Don’t move or shrug your shoulders.
  4. Push your shoulder blades down and squeeze them together.
  5. Start raising and lowering your hands.
  6. Continue breathing calmly.
  7. Repeat for 45 seconds to 1 minute.

2. Chest fly variation

To maximize the effect of the previous exercise and see results faster, do this next:

  1. Stand straight, feet shoulder-width apart.
  2. Raise your arms up to the sides and bend them at a 90° angle at the elbow.
  3. Clamp your forearms in front of you and then return your arms to their original position.
  4. Continue clamping and returning to the original position. Your arms should be tense.
  5. Repeat for 45 seconds to 1 minute.

3. High knees

The high knees exercise is a cardio-intensive exercise that strengthens all the muscles in your legs, gets your heart rate up, and improves momentum and coordination.

  1. Stand with your feet hip-width apart.
  2. Your hands should be in front of you, bent at the elbows, with your palms facing down.
  3. Keep your chest up.
  4. Start running in place quickly, but smoothly, by lifting up your left and right knees to your chest.
  5. Keep doing this for as long as you like.

4. Chair squat

The chair squat exercise is very effective for your glutes, hip flexors, and quadriceps.

  1. Place a chair behind you.
  2. Stand up straight. Your feet should be shoulder-width apart and your toes should be pointing forward.
  3. Your back should be straight.
  4. Slowly squat by bending your knees and driving your hips back. Squeeze your glutes. Keep your chest and head up.

  5. Touch the chair with your butt and then return to the starting position.
  6. Beginners can try one set of 8 to 10 reps. Later you can do 3 sets of 10 to 12 reps.

5. Standing oblique twist

  1. Stand with your legs wider than hip-width apart.
  2. Bend your knees. Hands should be straight out to the sides, with your palms facing down.
  3. Begin to lower the body to the right side, bending at the waist. Do not bend your arms.
  4. Continue switching sides for as many repetitions as you can do until you feel tired.

6. Seated body lift

This exercise strengthens the abdominal muscles, arms, and wrists. You easily can perform it at home. You just need a chair.

  1. Start by sitting on the edge of the chair. Your knees should be bent and touching, with your feet flat on the floor.
  2. Grab the edge of the chair. Your elbows are slightly bent.
  3. Squeeze your knees and your butt together tightly, while pushing down with your hands and extending your elbows. Push your body up and hover over the seat. Stay like this for 30 seconds.
  4. Repeat 3 times.

7. Booty burn

The booty burn exercise is just great for your glutes. On top of that, it also improves your balance and concentration.

  1. Stand straight with your hands raised in front of you. Clasp your palms together.
  2. Lift the right leg and bend it at the knee. Maintain your balance.
  3. Start moving your right foot back behind your left, lowering your body down.
  4. Return to position #2.
  5. Repeat for 45 seconds and then change legs.

Bonus: Do exercises in the morning.

People can burn up to 20% more body fat by exercising in the morning on an empty stomach, according to research. Scientists discovered that people who had exercised in the morning didn’t consume additional calories and didn’t experience an increased appetite during the day.

Do you know of any effective exercises that you can do while watching TV? Do you prefer to train in the morning or in the evening?


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I like the fact that I can exercise from a chair. How cool is that?


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