Sometimes you just don’t feel like working out. That’s ok. In fact, why don’t you watch TV instead, you’ll still be able to burn a few calories. Sound too good to be true? It’s not! These 10 simple fat burning exercises can be done in front of the TV, so you can catch up on your favorite shows - and workout in the process.
Every good workout begins with a little warm up - and jogging in front of the TV is a great way to get your muscles warmed up, and your heart pumping. You don’t have to use a treadmill either. Running on the spot is just as good. Try and keep up the pace for about 5-minutes, or through the opening scenes and credits.
Squats work your legs, bum, and core, and can be done in place, or up against a wall in a sitting position. This makes them a fabulous exercise to do while watching television. Start by standing up with your feet hip width apart. With a neutral spine, slowly squat down, keeping your chest and shoulders up, and your knees in line with your feet.
3. Push Ups
Push-ups are an awesome upper body exercise - and you can do them anywhere. If you’re just starting to work out, you can modify your pushup by doing it against the wall, rather than on the floor. Stand about two feet away from a sturdy wall, and place your hands flat against the wall at shoulder height. Bend your arms to bring your chest close to the wall. Once that becomes easy, try and incline pushup (using a couch as your base), before moving to the traditional full push up on the floor.
4. Jumping Jacks
Jumping jacks keep your heart rate up, and help you burn calories. Nope, this whole body workout isn’t just for kids. See how many you can do during the commercial break. Insert this exercise into your television-viewing routine whenever you feel your heart rate start to drop. A few jumping jacks are guaranteed to get it pumping again.
Crunches target your abs, even toning them better than a full sit up with less effort. Lie on your back on the floor, and bend your knees. To start, keep your feet flat on the floor - as you improve, you can suspend your feet in the air to make your abs work a little harder. Cross your arms in front of your chest, and lift your shoulders towards the ceiling using your abdominal muscles, pausing at the peak. Ease back down slowly as you inhale, controlling your range of motion.
A plank exercise helps to achieve tight, strong, abs. Keeping your back flat, and core tight, use your hands to support your weight. It’s hard to hold this position for long - especially if you’re just starting out. Start by trying to stay in plank position for one commercial, about 30-60 seconds. As you get better, work towards trying to maintain a plank for an entire commercial break.
7. Knees Up
This cardio favorite also helps to improve power in your legs. The ‘Knees Up’ is exactly what is sounds like, lifting your knees to about hip height - and it’s certainly challenging. Stand straight with your feet about hip width apart, looking straight ahead. Jump from one foot to the other while lifting your knees as high as possible, touching the ground with the balls of your feet only. Your heart will be pumping in no time!
8. Core Squeeze
There’s no excuse to not workout when it’s this easy! Sit on the couch (yep, that’s step 1 - though you do need to be sitting up straight, with your feet on the floor). Take a deep breath and tighten your abdominal muscles, pulling them in towards your spine as you exhale. Hold the contraction for about 5 seconds before releasing. Do this while watching any show, and you’re working to keep your core strong!
Stand up straight with your feet about hip-width apart. Step forward into a lunge, keeping your shoulders stacked on top of your hips, and your front knee over your toes. Step back and switch legs. See how many lunges you can do throughout an entire commercial break. For an added challenge, grab some cans from the kitchen cupboards to use as weights, holding them in your hands as you exercise.
10. Tricep Dips
Sit on the edge of your couch (a chair works, too) with your palms flat on the cushion about hips-width apart. Have your fingers facing forward. Walk your feet away from the couch until your bum hangs off the edge. Now you’re in the starting position. Bend your elbows straight behind you to lower your bum towards the floor, while keeping your shoulders away from your ears. That’s one rep.