Workout Whilst Watching Your Favorite TV Shows

Many of us get into a routine of watching our favorite TV shows while sitting on the couch. But what if we could watch TV and exercise at the same time? Not only would be avoid the temptation to eat snacks that pack calories we don’t need, but we could burn some calories in the process. Avoiding calories and burning calories too – a win/win situation! Here is how to do it.

During the TV show, focus on doing several toning exercises while holding 5 to 8 lb. dumbbells. Do 10 to 15 repetition of each exercise until an advertisement comes on. During the advertisement, drop the weights and switch it up by doing cardio exercises. Once the advertisement is over, grab your weights and switch back to toning.


Good static toning exercises – basically exercising in the same space – include:

  • squats
  • overhead presses
  • lunges
  • one-armed rows
  • tricep extensions

All of these exercises work large muscle groups. As your muscles develop over time, they will require more calories to perform the same work. If you control the other variable – what you eat – you’ll lose weight.


Some good cardio static exercises include:

  • jumping jacks
  • virtual jump roping (jumping rope, but without the rope)
  • jogging in place
  • push-ups
  • crunches

Cardio during commercials is a good way to get your metabolism revved up. And the good thing is that it will stay up long after you are finished.

Taking It to the Next Level

If you have an elliptical trainer or treadmill, you can place either one in your TV room and exercise while watching your favorite shows. If on a treadmill, one idea is to walk during the show and run during the advertisements. If using an elliptical trainer, you exercise at a moderate steady pace during the show and increase your speed during commercials.

Alternating between static toning exercises and cardio during a 30-minute to one hour show, will get your heart pumping and develop muscles, all of which burn additional calories. Research has shown that even small bursts of exercise can burn an additional 500 calories per day.

Burn 500 more calories per day than you take in and in a week, you will have lost one pound. Losing a pound or two per week is a safe and practical weight loss. Diets that have you losing a lot of weight fast are not good as most of the weight you lose is water weight – most of which you will put back on once off the diet.