Instead of sitting down watching TV, do some exercises at home while enjoying your favourite shows.

Your favourite television show is on and you're not leaving the house for anything... but that doesn't mean you can't put the time to better use.

Having your eyes glued to the telly doesn’t mean you have to be glued to the sofa. You can enjoy your show while you get in some exercise or physical activity!

Firstly, get off the couch and get in a standing position! 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 watching TV instead of hitting the gym!

Related: Health Not Just About Counting Your Calories

Tip #1: Go for High-Intensity Cardio Commercial Breaks

Is it half-time during your football match? Why not do a couple of jumping jacks during the commercial break and get a cardio workout?

Depending on your weight, doing jumping jacks for two minutes can burn around 18 calories. You’ll get your heart rate up and also lose weight.

Whether it’s a half-time break or a simple advertisement break, this is the perfect opportunity for some high-intensity cardio.

You could also 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: Match 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 burns calories and also helps build lean muscles.

Tip #3: Switch 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.

Simply lift your legs (singly or together) slowly—on your back, lying on one side, then the other. Alternatively, do pelvic floor exercises. Lie on your back, squeeze and lift your pelvic off the floor. Hold for a few seconds, then release.

The highly repetitive nature of such moves means you can concentrate on your movie while doing leg raises. This "auto-exercise" mode also works for weight-lifting, resistance band drills and stretching.

Tip #4: Stretch Your Body


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 stretch beyond your limits. You could end up straining your muscles instead.

Pick up some yoga stretches, get a mat for your living room and give yourself a good stretch when watching your favourite flick.

Tip #5: Strength Train as Part of Your Workout Routine

If you have a few dumbbells (or water bottles) at home, use them as weights! Strength training is a vital part of any workout and helps you to build muscle.

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.

Related: Game Your Way to 10,000 Steps A Day

Tip #6: Do Household Chores to Burn More Calories

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.

Related: You're Movable in Your Cubicle

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.

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.


Read these next: