4 Quick Exercises for a TV Workout

Give this TV Workout a Try Today

So you can’t miss your favorite show, right? Especially for a workout… well now you won’t with this TV workout from our expert contributor! Now you won’t have to miss your show while getting a quick, effective workout in! Every little bit counts folks!

Make your couch time count with this TV workout

For most of us, the couch is our favorite place to relax and sink into after a long day at work. It’s perfect for taking naps, watching some TV, and just lounging. But what if we told you that it’s also a great tool for workouts?

It’s true! You can use your couch to bust out some awesome fitness moves. Don’t believe us? Try this heart pumping workout for yourself!


Jumping jacks for 1 minute, accompanied by high knees for 30 seconds: You want to get your heart rate up and get the blood flowing through your body, warming up your muscles and joints.

Quad Stretch: Stand straight with feet together. Flex your left knee back towards your butt and grab your left ankle with your left hand. You should feel a nice stretch in the front section of your quad. Hold for 30 seconds and repeat on the right leg.

Arm Stretch: Interlace your fingers and push your palms outwards away from your body, perpendicular to the floor. Then lengthen your arms as you keep pushing your palms outwards, and upwards towards the ceiling. You can even lean gently to the right, then the left side to stretch out the sides of your upper body and waist.

The TV Workout

Tricep Dips:

TV Workout Dips

Start out sitting on your couch, but bring yourself to the edge as if you’re perching on a barstool. Place your palms down beside you on the edge and walk your legs out so your knees are a little wider than 90 degrees. Rest your feet on your heels. Lift your body up and off of the couch, balancing on your arms and legs. Engage your upper arms (triceps) and shoulders to lower your body down slowly towards (but not completely) the floor and then lift yourself back up — just go as far as you can; you can always test out slowly how far you’re able to go.

Reverse Lunges:


Stand a couple of feet away from the couch, with your back turned from the seat cushion. Step your left foot back, as if you were doing a standard reverse lunge, but place the top part of your left foot on the seat cushion so your heel is facing up towards the ceiling. Then lower your hips until your left knee is pointing down to the floor and your right thigh is parallel to the floor. Push through your right heel and engage your right thigh as you lift your body out of the lunge. Repeat 10 – 15 times on the right leg, then switch over to the right leg.

Decline Push-Ups:

TV Workout Decline Pushups

Stand a couple of feet away from the couch (you can decide if you want to use the higher back of the couch or the lower seat) and place your hands down on the couch about shoulder-width apart. Lift up off your heels and assume a plank position. Keep your elbows in at your sides while you lower your chest towards the couch. Then press through your arms and shoulders to bring your body back up to plank position.

Or for more of a challenge, you can even try Incline Pushups – just swap your hand and foot placements (i.e. hands on the floor and feet resting on seat cushion).


Can also be done laying completely on the couch.

Lay on your back on the couch so that your feet are hanging off. Lift your feet into the air and then lower slowly about 2-3 inches above the couch. Bend your knees a lot to protect your lower back and then lift your head, neck, and shoulders off of the couch. Place your hands behind your head. With your head still lifted, touch your right elbow to your left knee while pulling your knee up towards your head. At the same time straighten your right leg (keeping it lifted off the couch) – similar to how you would pedal a bicycle and then repeat.


Perform the TV workout for as many sets of 20-30 seconds that you can during a commercial break.

You can also perform one exercise for the duration of a commercial break and then switch to another exercise during the next one! Mix it up – keep it interesting!


Whether you’re watching your favorite TV show or staying productive during breaks…

With this TV workout, you can turn the word couch potato into something positive!

Jamie King is the founder of Fit Approach, an online community of fitness bloggers and home of the Sweat Pink community as well as CEO and founder of SweatGuru, an online fitness marketplace. She is also the creator and founder of Glider Yoga, a popular glider disc yoga workout. Jamie is a professional hustler, social media addict, branding and marketing specialist, and all around fitness nut. She is a competitive ultra-marathoner, Glider Yoga instructor and Master Tainer, and RYT200 yoga instructor.
Jamie King
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