Best exercises which can quickly help you to burn calories, even while you are sitting on the sofa

Sometimes it sounds like a lie, that you can burn calories during watching TV-shows. In this list, we will show you a bunch of exercises that will help you burn calories effectively, so it will be easier to stay in a good mood and good shape. Always remember, if you do not want to get any fat to lie down on your body, you need to burn the same amount of calories which you have to eat, if you want to remove fat from your body — you need a deficit of calories, everything sounds pretty easy, on practice you just need to do training.

Palm down exercise

Remember one main thing, you can’t burn fat in a specific part of your body, fat removes from everything, but when you do exercise in specific parts of body, such as arms, that helps them to look better and stay more in shape, so it will look like there is less fat, but you remove fat from everything, not from a single part. Also, this is great thing to do, during watching TV-shows.

  1. Stand up from sofa, put your feet on long of the shoulders.
  2. Rise up your arms to the left and right sides of your body.
  3. Keep your arms perpendicular to your upper arms. Your arms should be tense. Do not move your shoulders, keep them instance.
  4. Open your arms and then close them.
  5. Start rising and downing your hands.
  6. Always control your breathing.
  7. Repeat from 30 seconds to 1 minute

Fly of the bird

Do this exercise straight after the previous one. You will increase your calories burn, do not make a pause between two of these exercises, it’s easy to do actually, if you want to get any results — you should work.

  1. Stand up same like in previous one, same position of your shoulders.
  2. Rise your fore-arms up to both sides and a try to keep them at perfect 90° angle at the elbow.
  3. Rise and down your forearms in front of you and then return your arms to their original position, fly like a bird
  4. Continue to do clamps and return to the basic position. You should keep your arms in shape.
  5. Repeat for 30 seconds to 1 minute.

High knees

The very basic exercise for any cardio-training, everyone does it, does not depend on how good they are. It helps to increase your heart ratio, upgrades your coordination, and tense of muscles of legs.

  1. Now stand up not like in the last exercise, just stay as usual, same as you do while walking.
  2. Rise your hands in front of you, keep elbows in shape, keep your arms tuned
  3. Control the right angle of your back.
  4. Start rising your legs, while you are standing, it will look like you are running on one place, do not do it super fast, just rise each leg to your arms in turns.
  5. As this is cardio-training, you can do this as much as possible and as much as you can, but keep some energy for other exercises.

Booty burn

The booty burn exercise is just amazing for your glutes or in a rude way for your ass. This exercise is not only for women. It’s for everyone because it’s heating up your important muscles. Also this is very important thing to do, if you have a sitting lifestyle, this will bring a lot of blood and blood pressure in your legs and glutes. Just as another good thing, it also improves your balance and concentration skills.

  1. Stand up straight, stay just in simple position, as you stand behind your mirror(also it’s good to train behind mirrors, so you can control your moves, but still you can do it while watching TV) with your hands raised in front of your body. 
  2. Rise the right leg and keep it near the knee. Control your body position. Then rise left leg.
  3. Repeat for 30 seconds and then change legs.



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