If you’re like most of us, the couch can sometimes feel like the best place to be—especially when your favorite show is on.

But hey, why not turn that screen time into a little workout session?

Here are some quick and easy 10-minute workouts you can do while binge-watching your favorite series.

1. Commercial Break Circuit

What to Do: During each commercial break, do this circuit:

• 30 seconds of jumping jacks

• 30 seconds of squats

• 30 seconds of push-ups (or incline push-ups on a couch)

• 30 seconds of high knees

• Repeat as time allows!

2. Couch Planks

What to Do: Get in a plank position with your feet on the couch.

• Hold for 30 seconds, rest for 15 seconds, and repeat.

• Add some shoulder taps: while in plank, lift one hand to touch the opposite shoulder, alternating sides.

3. Seated Leg Lifts

What to Do: Sit on the edge of your couch.

• Extend one leg out straight and hold for 10 seconds, then switch legs.

• For an added challenge, try raising both legs at the same time while leaning back slightly.

4. Wall Sit

What to Do: Find a wall near your TV.

• Slide down until your thighs are parallel to the ground and hold for 30 seconds.

• Get comfortable—this is a great one to do during a tense scene!

5. Tricep Dips

What to Do: Sit on the edge of the couch with your hands next to your hips.

• Slide your butt off the couch and lower yourself down, then push back up.

• Aim for 10-15 reps. Great for toning those arms while you catch up on the latest drama!

6. Ab Crunches

What to Do: Lie on your back on the floor with your knees bent.

• Perform crunches for 1 minute.

• Mix it up with bicycle crunches or leg raises if you want to keep it interesting.

7. Lunges

What to Do: Stand up during a particularly long scene.

• Alternate lunges for 1 minute—10 on each leg.

• You can add weights if you have them handy (like a bag of snacks, maybe?).

8. Standing Calf Raises

What to Do: Stand behind your couch for balance.

• Rise onto your toes and lower back down for 1 minute.

• This can be done during quieter scenes or while waiting for a scene to change.

9. Dancing It Out

What to Do: Turn up the volume during the credits or upbeat scenes.

• Dance like no one’s watching for 10 minutes. Shake it out and have fun!

10. Yoga Stretches

What to Do: Use your downtime for some gentle yoga.

• Focus on stretches like the forward fold, seated twists, and child’s pose.

• Spend a couple of minutes on each pose to feel relaxed and flexible.

Tips for Success

• Set a Timer: Use your phone or the timer on your TV to keep track of your workout.

• Make It Fun: Pick shows that inspire you to move, or challenge yourself to complete a workout during every episode.

• Get Creative: If you miss a segment of the show, don’t sweat it! You’re investing in your health.

10 Items You Need for TV Workouts

To make the most out of your 10-minute workouts while watching TV, consider adding some simple equipment or accessories to your routine. Here are a few lazy-approved items that can enhance your workouts and keep things fun:

1. Resistance Bands

These versatile bands are perfect for adding some extra resistance to your exercises without taking up much space.

Use them for squats, lunges, and even seated leg lifts to intensify your workout while you’re glued to the screen. Plus, they’re easy to store when not in use!

2. Light Dumbbells

Having a set of light dumbbells (or even household items like water bottles) nearby can help you build strength during those commercial breaks.

Try incorporating bicep curls, shoulder presses, and tricep extensions while watching your favorite show. A little weight goes a long way!

3. Yoga Mat

If you're doing floor exercises or stretching, a yoga mat can make all the difference in comfort.

It provides cushioning for your joints and makes transitions between exercises smoother. Plus, you can roll it up and tuck it away when you’re done!

4. Foam Roller

Perfect for post-workout stretches or self-massage, a foam roller can help alleviate muscle tension after your mini workout sessions.

Use it while watching TV to roll out sore spots, making it a great addition to your self-care routine.

5. Fitness Tracker

Keeping track of your movement is easier with a fitness tracker.

Many models allow you to log your workouts, monitor heart rate, and even set reminders to get up and move during TV time.

Seeing your progress can motivate you to keep moving!

6. Water Bottle

Staying hydrated is key during any workout. Keep a stylish water bottle handy to sip on while you’re working out or relaxing.

It’s a great reminder to drink water and stay refreshed, especially if you’re sweating a little during those intense scenes!

7. Cozy Workout Clothes

Comfort is key when it comes to working out at home.

Invest in some breathable, stretchy workout gear that allows you to move freely and feel good while doing those quick exercises.

Plus, you’ll look great even if you’re just lounging around!

8. Streaming Workout Apps

If you’re looking for a little extra inspiration, consider downloading a streaming workout app.

Many offer short workout videos that you can do during commercial breaks or even in between episodes, allowing you to mix up your routine while still enjoying your favorite shows.

9. Incorporating Family Fun into Fitness

Turn workout time into family time!

Discover ways to engage your kids or partner in fun, active games or challenges that can be done while watching TV, making fitness a shared experience.

10. Post-Workout Relaxation Techniques

After a quick workout, it’s essential to wind down.

Explore relaxing techniques, such as stretching, foam rolling, or even meditative practices that can help your body recover while you catch the next episode.

How to Create a Home Workout Routine

Explore tips on designing a simple and effective workout routine you can follow from the comfort of your living room.

Learn how to integrate strength training, cardio, and flexibility exercises into a cohesive plan that fits your schedule.

Benefits of Short Workouts

Discover the science behind short workouts and why they can be just as effective as longer sessions.

We will look at the benefits of high-intensity interval training (HIIT), how it improves metabolism, and why consistency is more important than time.

Tips for Staying Motivated at Home

Staying motivated to work out at home can be challenging.

Here are some easy tips to keep you engaged, from setting mini-goals and rewarding yourself to finding a workout buddy (even if it’s just your dog!).

Best TV Shows for Fitness Lovers

Looking for a little inspiration? We’ve compiled a list of TV shows that encourage an active lifestyle.

From fitness documentaries to competitive shows, these programs might just spark your desire to get moving while you watch.

Nutrition Tips for Active Individuals

Fitness isn’t just about movement; what you eat plays a crucial role too!

Check out some lazy-friendly meal prep ideas and healthy snacks that pair perfectly with your workout routine, making it easier to fuel your body right.

Incorporating Mindfulness into Your Workouts

Mindfulness can enhance your workouts and overall well-being.

Learn how to practice mindfulness during your short exercise sessions, helping you focus on your movements and find joy in your routine.

Setting Up a Cozy Workout Space

Transform your living room into a multi-functional workout space!

Get tips on organizing your space, creating a motivating atmosphere, and selecting decor that inspires you to move while still feeling cozy.

Fun Workout Challenges to Try at Home

Mix up your TV workout routine with fun challenges!

From 30-day squat challenges to themed workout nights, these ideas will keep your sessions fresh and exciting, helping you stay engaged and looking forward to your next workout.

Incorporating Family Fun into Fitness

Turn workout time into family time!

Discover ways to engage your kids or partner in fun, active games or challenges that can be done while watching TV, making fitness a shared experience.

Post-Workout Relaxation Techniques

After a quick workout, it’s essential to wind down.

Explore relaxing techniques, such as stretching, foam rolling, or even meditative practices that can help your body recover while you catch the next episode.

Summary

There you have it—simple and effective 10-minute workouts you can do while watching TV, along with related tips and items to enhance your fitness journey.

Remember, the goal is to embrace a lifestyle where doing less means enjoying more, and with these easy workouts, you can stay active without sacrificing your favorite shows.

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So grab that remote, get moving, and let’s enjoy life together, one show at a time!