How To Lose Belly Fat While Watching TV

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.

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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.

How to do Raise the Roof Jacks
  • Stand with your feet about shoulder width apart
  • Step to the side with your right foot while simultaneously raising your hands above your head.
  • Step back with your right foot and lower your hands.
  • Repeat with the left foot and keep alternating.

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.

How to do Step, Knee Lifts
  • Stand with your feet about shoulder width apart
  • Step forward with your right foot.
  • Raise your left knee to about chest height.
  • Now take two steps back.
  • Alternate with the other leg.
  • You can also increase the intensity by using your arms as explained in the video above.

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.

How to do Aerobic Leg Curls
  • Stand with your feet about shoulder width apart
  • Step to the side with your right leg.
  • Now kick back your left leg as is you were kicking your own butt.
  • Repeat to the other side and keep alternating between legs.
  • You can also increase the intensity by using your arms as shown in the video above.

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.


How to do the Goblet Squat
  • Grab your dumbbell, kettlebell or other heavy object and hold it right up against your chest.
  • Stand with your feet slightly wider than shoulder width with your toes pointing slightly outward.
  • Now bend your knees and lower your hips as if you were sitting back on a small chair. Make sure to keep your back straight and keep your weight on your heels. Stop when your knees are at a 90 degree angle and your upper legs are parallel to the floor.
  • Now push yourself back up by driving through your heels.

Side Lunges

Another fat burning exercise that’s great to do while watching TV is the side lunge.

How to do the Side Lunge
  • Start by standing with your feet shoulder width apart, your toes pointing forward and your hands together.
  • Sweep your right leg to the side, making sure your toes keep pointing forward.
  • Now bend your right knee while keeping your left leg straight. Make sure you keep facing forward (easy to do since your watching TV), you keep your back straight and your shoulders open.
  • Now come back up by driving yourself through your right heel.
  • Repeat 10 times with your right leg and then do 10 reps with your left leg.
  • To make the exercise more challenging you can hold a dumbbell, kettlebell or other type of weight while doing the side lunge (like you did with the goblet squat).

Split Squats

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.

How to de the Split Squat
  • Stand with your feet next to each other facing the TV.
  • Take a big step forward with your right foot.
  • Bend your right knee and sit down into your left knee while keeping your back straight.
  • Make sure your front knee never goes past your toes during this exercise.
  • Stop when your forward knee is at a 90 degree angle.
  • Push yourself back up using the forward leg.
  • You can repeat the exercise with the same leg forward 10 times or alternate between legs and do 20 reps.
  • You can also hold some kind of weight to your chest to make the exercise more challenging.

Couch Triceps Dips

Triceps Dips are a nice bodyweight exercise for toning your arms and upper back.

How to do Triceps Dips
  • Put your hands shoulder-width apart on the couch or a stable chair.
  • You can keep your knees bent or extend your legs straight out for a more challenging workout.
  • Dip and stop before your butt hits the floor.
  • Now push yourself back up using your arms.
  • Repeat 10 times.

Biceps Curls

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.

How to do Biceps Curls
  • Stand with your back straight, elbows tucked and shoulders back, holding the weight in front of you.
  • Lift the weight all the way up (peak contraction)
  • Now lower the weight all the way down slowly. This uses a full range of motion, making the exercise more effective.
  • Remember… perfect form is more important than heavy weight.

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.

How to burn belly fat while watching tv. Fat loss, weight loss

Related programs:

The Curve-Ball Effect Total Body Program
The Curve-Ball Effect Total Body review
This program teaches short but extremely effective fat burning and body sculpting body-weight workouts that last only 10-20 minutes. They are ideal for anyone who has a busy life or who doesn’t want to spend a lot of money on expensive exercise equipment or gym memberships.

Read our review here

Old School New Body
old-school-new-body-review
The moderate weight/high fatigue workouts taught in Old School New Body are a great way to get rid of unwanted fat, tone your body and increase the production of anti-aging growth hormone.

See our review here

20 Minute Body
20-minute-body-brett-hoebel
How to get into the best shape of your life in just 20 minutes per day. 20 Minute Body Combines diverse, high intensity, bodyweight focused workouts with easy to follow meal plans for super fast results.

See our 20 Minute Body Review

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