Workout While Watching TV?

My favorite (*sense the sarcasm*) excuse for why someone can’t workout is they don’t have time. I get it. We live in a world that glorifies busy and we are all running around like chickens with our heads cut off. Who has time to get to the gym? Or even do an at home workout? Cause while you may think working out at home would be easier, for some it isn’t. Moms, you know what I mean…3 minutes in and the baby wakes up or your having to stop every 5 minutes to entertain the toddler.

But here’s the thing. The vast majority of us still watch our favorite shows right? The average American adult watches over 5 hours of TV per day! (This is according to  So, my solution is getting a workout in during your TV time. Even if it’s just during the commercials (I realize most people don’t watch commercials these days, but for the sake of your health, let them play). I tried it and found by the end of one show I had burned 200 calories! Way better than just sitting on my butt! Even if you get some stretching and yoga in during that time, I promise your body will thank you.

Here’s some exercises/workouts you can do next time your watching your favorite show before bed or binge watching that murder mystery on Netflix. (If you don’t know what these moves are a quick Google search will show you a demonstration). All of these require no weights.

Pick one of the exercises below. Either do it for the entire run of the commercial break (and then switch to another exercise on the next break) or do it during the show for 30 seconds with 30 seconds of rest in between for the entire duration of the show.

For beginners:

  • Squats
  • Jumping jacks
  • Jog in place
  • Calf raises
  • Donkey kicks
  • Crunches
  • Bicycles
  • Leg lifts
  • Arm circles
  • Push-ups (girl push-ups if you need to)
  • Glute bridge
  • Continuous uppercuts (yes, like you’re boxing)
  • Jump rope (no you don’t need a real jump rope)

For more advance exercisers:

  • Jump squats
  • Plyo lunges
  • Push-ups
  • Tricep push-ups
  • High knees
  • Plank
  • Burpees
  • Wall sit
  • Scissor kicks
  • Curtsy lunges
  • Split squat (put one leg up on bed, couch, or chair)
  • Tricep dips (on bed, couch, or chair)
  • Plank jacks
  • Mountain climbers
  • Tuck jumps

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