There’s a time and place for running, mountain climbing, rollerblading, cycling and any other cardio workout that makes your heart sing and brow sweat. But if you haven’t had time to do a full workout, it’s worthwhile to learn how to burn calories in your “down time.” You might find that you spend more time sitting down than working out in your everyday routine; if you work toward your weight loss goal while you’re at work, you’re getting paid to work out! That’s a sweet deal. You can also say goodbye to calories when you’re in front of the TV, sitting in class or at the computer. So get off your feet and let’s explore how to blast some calories in the seated position:
1. Exercise #1: “Leg Circles”
Sit comfortably at the edge of your chair or sofa. Bend your left leg and keep your right leg straight. Slowly lift your straight leg and move it in small circles. You can gradually increase the size of the circles for a period of 30 seconds. Then bend your right leg, straighten your left leg and repeat the exercise on the left side. Try doing 5 sets of “leg circles” using each leg in order to burn calories and get closer to your weight loss goals.
2. Exercise #2: “Buttocks squeezes”
We love this exercise because you can literally do it anywhere and no one knows you’re hard at work toning your backside and blasting calories. Simply sit in your chair and “squeeze” or tense your butt, and release. If you want to give yourself an added challenge, try holding the squeeze for several seconds before releasing. You can do this exercise for a minute, and complete several sets. You’ll be a step closer to your weight loss goals and will look great in a pair of jeans if you keep this exercise up.
3. Exercise #3: “Seated Jumping Jacks”
Okay, so this exercise isn’t one to attempt if you work in an open-concept office (unless you have non-judgmental office mates), but if you have your own office or are at home watching TV, give it a try. This seated exercise will give you a calorie-crushing cardio boost that is easy on the joints. Sit comfortably at the edge of your chair. Next, open and close your arms and legs – in and out – just as you would in a normal standing jumping jack. You’ll have your arms straight out and your legs in seated position. You can begin slowly and work up your speed. Try doing 3 sets of 20 reps. You’ll be surprised how this really gets your heart pumping.
4. Exercise #4: “The Water Bottle Work Out”
Grab a bottle of water, a chair and you’re ready to go. This exercise is beneficial to people with poor posture who sit hunched in front of a computer all day and experience back and neck pain. To get into position, move your bottom to the edge of your chair, straighten your back and drop your shoulders. Hold the water bottle between your knees and align your ankles with your knees. Your calves and thighs should be at a 90-degree angle. Now you’re ready to get started. Say goodbye to calories by squeezing the water bottle with your thighs 25 times. Your weight loss goals will be given a boost if you keep this one up long-term.
Integrating these exercising into your daily routine will help alleviate aches and pains, improve your posture, reduce stiffness and, of course, increase the number of calories your burn. If you need a reminder, rev up your weight loss routine by programming reminders into your phone to do these exercises regularly. You’ll be glad you did.