Workouts to do While Watching Television

Keep up your fitness routine without missing your favorite TV shows.

It can be difficult to figure out how to maintain a regular workout schedule when our lives are so hectic. Juggling day to day tasks such as meetings, work schedules, time with the family, phone calls and financial decisions demand much of our time. When there is finally time to sit down and watch your favourite show, you realise you haven’t even had a workout.

Thankfully, with these tips you don’t have to choose between the two. Here are several exercises and exercise tips which can help us marry TV and Toning together. Compile them into a routine and voila!

Tip #1 - Exercise During Commercials

If your favourite show is an hour long, you are going to watch an average of 22 minutes worth of commercials. This time can be used to your benefit and provide you with an opportunity to exercise without missing any of your show. You will need to gather a list of exercises and then assign a commercial block to a few exercises. When a commercial block begins, so does your workout routine. Here is a sample list:

Each exercise should be performed as follows:

20 seconds work
10 seconds rest
(constantly until the commercial block finishes. This is Tabata training at its best!)

  • Commercial Block 1: Squat Jumps
  • Commercial Block 2: Crunches
  • Commercial Block 3: Press Ups
  • Commercial Block 4: Hip Raises
  • Commercial Block 5: Burpees
  • Commercial Block 6: Plank (Hold constantly for commercial break if possible)
  • Commercial Block 7: Tricep Dips
  • Commercial Block 8: Superman Raises

Be creative and develop your own exercise list for the various commercial blocks. Plan exercises which cover the whole body in one movement or be sure to cover each body part if working isolation exercises.

Tip #2 - Walk or Run

Walking burns a lot more calories than sitting in your favourite chair. If you have a treadmill at home, position it so that you can easily see the television screen (or use your tablet device). Even if you don’t have a treadmill, you can walk/jog in place in front of the television. In most cases, you won’t even realize how long you’ve been walking since you were watching your favourite show. Moving is always better than sitting.

Tip #3 - Team Switch

Watching a sporting event can provide the perfect opportunity to get in a solid workout. Choose what exercises you want to accomplish in your routine then change exercises each time the team changes possession. If you are not into watching sports you can do the same thing and switch each time the scene changes.

Tip #4 - Couch Crunches

Couch crunches or chair crunches can be done while television shows are playing. Sit on the edge of the couch (or chair) and bring your knees up and hold them in that position as long as you possibly can. Set your feet back down on the floor and start over. You don’t even have to bring your legs up too far as even the slightest elevation will work those abs.

Tip #5 - Set Up Workout Stations

This will work if you have a larger TV room, or a television in your workout area. Before your show begins, set up a circuit training routine with stations facing the TV. You can work your way around the circuit while watching your show. If you have exercise equipment like dumbbells, jump ropes, or exercise balls you can set up your circuit to incorporate them. If you don’t have equipment, you can still change up the exercises performed in each area of the room such as planks, burpees, pushups, jogging in place, or jumping jacks.


Author: Mary Olinger
Author Bio: Mary Olinger is a Fitness & Workout Nutrition Editor at Nutrition Souq. She is a marathoner who trains year round. She holds a Master’s Degree in Health Education. Her expertise is in the field of fitness, diet, weight loss and nutrition. She is an international educator who enjoys writing to helping people make healthier life choices.