Having your eyes glued to the telly doesn’t mean you have to be glued to the sofa. Firstly, get off the couch! That simple act alone immediately doubles your calorie burn. You will also be saving your health from a whole host of ills, from stiffness and depression to increased risks of heart disease, diabetes, and cancer. Follow these tips and no one will ever guess you’ve been in front of the TV instead of the gym!

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Tip #1: High Intensity Cardio Breaks

Is it half-time during your football match? Why not do a couple of jumping jacks during this break? Depending on your weight, doing jumping jacks for two minutes can burn around 18 calories. Whether it’s a half-time break or a simple advertisement break, this is the perfect opportunity for some high intensity cardio. You could skip rope or do a few burpees. Short bursts of intense workouts like this have been shown to blast fat effectively, and improve your aerobic capacity.

Tip #2: Matching your Workout to what You’re Watching

Tailor your workout to match what you’re watching. A dance scene could inspire you to get into the groove and use those moves you’ve picked up from our free dance classes. A good dance workout not only burns calories, it helps to build lean muscles too.

Tip #3: Switching to "Auto-Exercise" mode

"I just want to lie down," you say. That’s perfectly fine! Put an exercise mat under you and get going with some simple toning exercises. Prop your hips up with your hands and cycle in the air, or simply lift your legs (singly or together) slowly—on your back, lying on one side, then the other. The highly repetitive nature of such moves means you can concentrate on your movie while those leg raises keep going and going and going. This "auto-exercise" mode also works for weight-lifting, resistance band drills and stretching.

Tip #4: Stretching Your Limits

Stretches are just as important as a good cardio workout. Try some deep waist bends to the side and upper body twists. These simple exercises help to increase your circulation, improve flexibility and relieve stress. It’s best to stretch when your muscles are warmed up, and be careful not to stretchbeyond your limits. You could end up straining your muscles instead.

Tip #5: Strength Training

If you have a few dumbbells (or water bottles) at home, use them! Strength training is a vital part of any workout; push for those extra five sit-ups, and perform a variety of push-ups to shake up the routine and work different parts of your upper body.

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Tip #6: Doing Household Chores

Doing your household chores is another excellent way to burn those calories. Vacuuming can burn around 90 calories in half an hour, and mopping the floor after vacuuming can burn around 145 calories. If you are ironing, make sure you do it standing up.

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Don’t sabotage your efforts by snacking. However, if you really must nibble, choose healthier snacks, like plain popcorn, or fresh fruit and raw veggies. Quench your thirst with plain water, not soda. Stand up while you’re snacking. It will burn a few more calories than if you were seated. Even better, walk around. Then retrace your steps with a brush and pan to sweep up the crumbs, for even more calorie spend. The main thing is to keep moving, so even if you end up only walking in circles around your living room, it’s still good.

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