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It may seem that it is not possible to effectively burn calories while watching television, but that is not true.
There are several effective exercises that can be easily performed at home and you do not need special equipment to do them.
Exercise No. 1
This exercise will help you burn fat around the arms. It’s very easy, even in front of the TV.
1. Stand up straight, feet hip-width apart.
2. Raise your arms to the sides.
3. Keep your forearms perpendicular to your upper arms; your arms should be straight. Do not move them or raise your shoulders.
4. Push your shoulder blades down and squeeze them together.
5. Start lifting and lowering your arms.
6. Breathe calmly during the exercise.
7. Repeat for 45 seconds to 1 minute.
Exercise No. 2
If you want to maximize the effect of the previous exercise and see results even faster, proceed as follows:
1. Stand straight, feet hip-width apart.
2. Raise your arms to the sides and bend them at the elbows at a 90° angle.
3. Bring your forearms together at chest level, then return them to the starting position.
4. Continue so that your arms remain under tension and repeat for 45 seconds to 1 minute.
Exercise No. 3
High knee raises are a cardio exercise that strengthens all the muscles in the legs, increases heart rate and improves mobility and coordination.
1. Stand with your feet hip-width apart.
2. Keep your arms bent at the elbows and pointing forward.
3. Keep your chest up.
4. Start running in place, lifting your knees high and smoothly alternating legs. Try to lift them up to your chest.
5. Try to sustain it for at least 1 minute or longer. Repeat in several sets.
Exercise No. 4
Chair squats are very effective and strengthen the thighs and hips.
1. Place a chair behind you.
2. Stand straight, feet hip-width apart and toes pointing forward.
3. Keep your back straight.
4. Slowly lower your buttocks into a squat as if you were going to sit down, but keep your muscles engaged.
5. Press into the chair (do not sit down) and then return to the starting position.
6. Beginners can start with 8–10 repetitions; later you can repeat the exercise in 3 sets of 10–12 reps.
Exercise No. 5
1. Stand with your feet wider than hip-width apart.
2. Bend your knees, keep your arms straight and extended to the sides, palms facing down.
3. Begin to lean your body to the right side, bend at the waist, but do not bend your arms.
4. Continue tilting to the sides and adjust the number of repetitions to your fitness level and time.
Exercise No. 6
This exercise strengthens the abdominal muscles, shoulders and wrists. You can do it at home and you only need a chair.
1. Start by sitting on the edge of a chair. Knees should be bent and touching, feet placed on the floor.
2. Grab the edge of the chair, slightly bend your elbows.
3. Press your knees and buttocks firmly together while transferring pressure to your hands and straightening your elbows. Pull your body up and hold yourself in the air above the seat. Stay like this for 30 seconds.
4. Repeat 3 times.
Exercise No. 7
This exercise strengthens balance and concentration.
1. Stand straight with your arms raised in front of you and press your palms together.
2. Lift your right leg and bend it at the knee. Maintain your balance.
3. Begin moving your right leg back behind your left leg to the side and lower your body down.
4. Return to position No. 2
5. Repeat for 45 seconds to 1 minute.
