What exercises can you do to lose weight while watching TV?

　　People burn very little fat when they watch TV, yet studies show that the average American woman watches at least 5 hours of TV a day. According to a Harvard University survey of 50,000 women, for every two hours more TV they watch, there is a 23% chance of gaining weight.

　　But as long as you practice this set of exercises specifically designed for people who watch TV, you can not only watch your favorite TV series, but also maintain your slim figure. This half-hour set includes moderate-intensity exercises you do while watching TV shows and high-intensity moves during commercial breaks. To get started, you'll need 3 to 5-pound dumbbells, a sturdy chair, and a mat. The interval time is up to you, so you can adjust your time slightly. If you're watching a one-hour TV show, you can do this again.

　　Action 1: Actions done while watching TV series

　　Forward pose: Lift your left knee to a more comfortable height, step forward, and continue until the commercial break.

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　　1. Brisk running: With your feet wider than hip joints apart, run briskly for 30 seconds and lift your feet as soon as they hit the ground. Keep your hands in front of you.

　　2. Bend forward: Keep your feet together, hold a dumbbell in each hand, palms facing forward, step your right foot forward 2 feet, bend your right knee, and lower your left leg toward the ground.

　　(Keep your right knee bent over your ankle; if that doesn't work, take a wider step forward. ) As you lower, bend your elbows and lift the dumbbells toward your chest, keeping your elbows close to your body.

　　Press your body's center of gravity toward your right foot, stand back again, put your feet together, and lower the dumbbell. Switch legs every two minutes and stop to rest when you need to.

         Action 2: Actions done while watching TV series

　　Step and kick: step in place, right, left, right. Then, kick your left leg forward, step three times (left, right, left), then kick your right leg forward. When kicking your legs forward, try to kick as high as you feel comfortable, and be careful not to lean forward. Keep doing this repeatedly.

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　　1. High leg raise: Jog in place, raise your knees as much as possible, and do this for 30 seconds.

　　2. Row push-ups: Holding a dumbbell in each hand, kneel on the ground with your hands on the ground, extending your body to form a straight line from head to knees.

　　(a) Bend your elbows to both sides of your body, and slowly lower your body to the ground as much as possible, keeping your abdomen tight. (b) Maintain this position for 1 second, raise your body back to the initial position, make a rowing motion with your right arm, squeeze your shoulders, bend your elbows, lift the dumbbell toward your chest, maintain this action for 1 second, and then slowly lower the dumbbell. Perform another push-up and perform a rowing motion with your left arm. Perform alternating arm strokes every 90 seconds, stopping to rest when you need to.