4 Easy Exercises to do in front of the TV

We all know we should exercise more but it can be hard fitting exercise into our busy schedules. Especially at this time of the year if the choice is between circuit training or The Crown. Especially if going out involves getting cold and wet.

Instead why not get the best of both worlds? Here are just a few of the exercises you can do instead of vegetating on the sofa. They work all parts of your body and will tone and strengthen your arms, legs, buttocks and abs. There’s even a cardio option for improving whole body fitness!


Planks are almost the ideal TV exercise because the recommended length for holding one is roughly the length of the average advert so you can fit them into the break. They look easy, but they most certainly aren’t. They work pretty much all of your core, back, leg and arm muscles when done correctly.

To do a plank lie face down on the floor then push yourself up on your forearms keeping your back and legs straight. Hold this position for as long as you can (ideally 30 seconds) then relax during the next ad.

Squats and Lunges

These are a slightly more active way to watch TV but as you keep facing forward and don’t need to move they are perfect if you’re engrossed in EastEnders. Squats and lunges – both forward and lateral lunges – work all the muscles in your lower body including your hamstrings, glutes, quads and your abs as you straighten again.

If just doing a simple set sounds boring, then turn it into a game. How many can you do before the next break? Can you hold your position until the current speaker changes?

Chair Dips

If you’re watching TV, chances are you have a chair handy. Use it to work your triceps, along with those all-important core muscles with a set of chair dips. Simply put your hands on the edge of the seat then walk your feet away from the couch until you’re suspended in mid-air and your knees are making a 90 angle. Then just lift yourself up and down by bending your elbows to dip down and straightening them to rise up again.


You might not have thought about skipping since you left school but it’s a really good cardio and can burn 135 calories in just ten minutes. Obviously to do it properly you need a good rope – these are easily available from sports shops – and enough space that you’re not breaking your ornaments. If you haven’t got that much space then simply jumping up and down, performing jumping jacks or hopping first on one leg, then on the other, can be a pretty good substitute.

So, there you have it. No more excuses as to why you haven’t exercised today. If you have time in your busy life to watch TV, you have time to exercise!