Are you having trouble squeezing exercise into your busy lifestyle? Do you often find yourself skipping your workouts to watch your favorite series on TV? Well… why not combine the two! You can easily burn over 300 calories while watching TV.
Research shows that, worldwide, adults are watching an average of three hours of television per day, with North Americans taking the lead at 4 hours and 3 minutes per day. Most television shows contain over 15 minutes commercial breaks per hour.
If the average adult were to workout only during commercial breaks, that would add up to 45-60 minutes of extra exercise per day.
Just doing one 15 minute full body workout (personally I love those taught in the Curve-Ball Effect Total Body program) would give your fat loss efforts a tremendous boost.
Of course, you’re not limited to commercial breaks when it comes to working out.
Even if you average just one hour of TV time per day you could still squeeze in an hour of exercise if your worked out the whole time.
Let’s face it. Most TV programs aren’t so mentally demanding that we can’t put some of our attention on exercising while watching them. There are also plenty of exercises you can do that allow you to keep facing the TV.
Benefits of working out while watching TV
You burn calories: Do you often find yourself falling to the temptation of snacking while you’re watching TV? Well, now you’ll be burn calories instead of consuming them.
You boost your metabolism: Sitting on the couch slows down your metabolism. On the other hand, exercise boosts your metabolism causing your body to burn more calories and fat.
You reduce the health risks related to excessive sitting: Most of us spend a big part of hour day sitting. About 8 hours per day on average. A lot can go wrong in our bodies when we park ourselves for that long each day.
Some of the health risks associated with prolonged sitting are:
- A strained neck
- Heart disease
- Sore shoulders and back
- An inflexible spine
- Muscle degeneration
- Poor circulation in the legs
- Colon cancer
- Decrease in insulin response (which increases the risk for diabetes)
- Brain fog
TV warm up exercises
To get your blood flowing and your muscles ready for your TV workout you’ll probably want start with a warm up.
Here are some simple warm up exercise you can do while watching TV. Just do each of them for one or two minutes with about 20 seconds rest between exercises.
Raise the Roof Jacks
This fun total body warm up exercise keeps you facing the TV so you won’t have to miss a second of your favorite program.
Step, Knee Lifts
This exercise requires some stepping space (about 4 feet), but it’s a great warm up and cardio exercise to get your blood flowing and your heart rate elevated.
Aerobic – Leg Curls
The last warm up exercise is the standing leg curl. This is a really simple exercise that fits in perfectly with your fat burning TV workout. It works your whole body but focuses on your glutes.
Resistance exercises while watching TV
In the previous section we covered some easy warm up exercises. These can easily be prolonged, making them a great cardio workout.
Now it’s time to look at some of the best fat burning resistance exercises you can do while watching TV.
The Goblet Squat
The Goblet squat is my absolute favorite exercise to perform while watching TV. It’s one of the best beginner squats.
This is also one of the best compound exercises out there. Meaning that it works a lot of major muscles groups simultaneously.
You’ll need some kind of weight which you can hold during this exercise. Best is a dumbbell or kettlebell, but really anything that is small enough to hold and heavy enough to make the exercise challenging will do.
Another fat burning exercise that’s great to do while watching TV is the side lunge.
Split Squats are a great toning exercise for your legs and butt. You can do them facing the TV. This makes them a good addition to your TV fat burning workout.
Couch Triceps Dips
Triceps Dips are a nice bodyweight exercise for toning your arms and upper back.
Another great toning exercise for your arms which you can do standing in front of the TV. You’ll need some kind of weight like a dumbbell, barbell or kettlebell. You can also use resistance bands or even a sturdy bucket filled with sand.
If you really want to boost the fat burning and body sculpting power of your resistance exercises, I recommend using longer (3-6 second) negatives as explained in this article.
If you’re really hardcore you can also practice your L-Sits in front of the TV (see Best Full Body Exercises Without Weights)
Bodyweight exercises are a great fit for any TV workout. Just doing 10 minutes of them during commercial breaks can really add up over time.