Exercising While Watching Television

Exercising While Watching Television

Exercising While Watching Television

By: Joshua Reed, ACSM-CPT

Lets face it. Exercise can typically be placed at the bottom of the totem pole when our days are most busiest. Fortunately, no matter the reason, there are plenty of ways we can incorporate exercise. Exercising while watching television during our favorite shows, movies or sporting events is indeed one. Some would schedule their gym time around watching television at a specific time. But, what if we just want to hang out at home? Well, there are plenty of options and I would like to share a few with you.

Method #1: Commercial Breaks

As soon as the first commercial came on, I started my timer and stopped it as soon as the last commercial ended. On average, the commercial breaks during a particular television show were approximately 4 minutes. Now, you might be thinking, “I can’t do anything in 4 minutes!” Wrong. High Intensity Interval Training (HIIT) methods are a perfect combination of exercises to lose belly fat and the only equipment you need is your bodyweight .

Here Are 5 Exercises You Can Use:


How to: While standing and maintaining good posture, lower into a squat position with your hands on the floor. Kick your feet back into a push-up position and then back into your original stance while keeping your hands stationary. Return to a standing position and jump. When you land softly from the jump—that is one repetition.

Bicycle Kicks:

How To: Lie down on the floor with your arms crossed and touching your shoulders, and legs slightly bent. Pull your belly button in toward the floor. With your legs bent and hovering 6 or more inches above the ground, begin the bicycle crunch by crunching at the core and bringing your left knee to your right elbow. Return to the original position and then perform the same crunch, but to the opposite direction now. That is 1 repetition.

Squat Jumps:

How To: Perform a squat, but do not bend too low or too far forward. As you come back into standing position, explode upward off of the ground. Upon landing, assume good form and squat jump again.


How To: Get into a push-up position on the floor. Bend your elbows to 90 degrees and rest all of your bodyweight onto your forearms. Your feet will pivot at the toes. Now, embrace the movement. Want “street credit”? Aim for the 2 minute mark and remember that slow progress is progress!

Mountain Climbers:

How-To: Position yourself into the push-up position with one leg bent forward and on your forefeet. Now, alternate leg positions. The opposite leg will now be forward and the other bent.


The Workout:

Ready for your commercial break workout? You can download a free app that I use with all of my clients onto your phone called, “Simple Interval Timer”. Set your Sets to 5, set your Action to 00:35 seconds, set your Break to 00:15, and press, “Let’s GO!”. Get your commercial break started by performing as many reps as possible of each exercise per set. Your workout will look like this:

Set 1: Burpees for 00:35 seconds

Rest: 00:10 seconds

Set 2: Bicycle Crunches for 00:35 seconds

Rest: 00:10 seconds

            You get the idea….

Want to make it harder? Try and beat the number of reps you did per set for each exercise or shorten your rest period during the next commercial break. Oh yeah, keep a towel nearby! My clients are always a sweaty mess after these short, but hard-working interval workouts.


Method #2: Phrases or Movements

We now have a remedy with use of multiple exercises to lose belly fat while watching our favorite television series. Now, what about movies? I am glad you asked. You can even perform these during your television series viewing time as well. Here are a couple of options:

  • Word Phrase: Every time an actor or actress says a particular word or phrase, you perform one of the above mentioned exercises.
  • Action Phase: Every time an actor or actress performs a particular action, you perform one of the above mentioned exercises.

With the above workout, you now have no reason to not exercise. Always remind yourself of the results you want. If you enjoyed this article or have any further questions and / or comments, feel free to comment below.

Joshua Reed, Owner of Reed’s Wellness and Fitness Training

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Joshua Reed
Joshua Reed is an Certified Personal Trainer through the American College of Sports Medicine (ACSM) and is the owner of Reed’s Wellness and Fitness Training. He currently operates a small space in Ludlow, Kentucky and travels to see clients in the Northern Kentucky/Cincinnati area. He offers both personal, online, and small group coaching from his location, the client’s home, and/or outdoors. He is a 2012 graduate of Eastern Kentucky University with a Bachelor of Science degree in Adult Fitness and Wellness Management. Joshua currently attends the University of Kentucky’s, where he is earning a Master’s degree in Biomechanics with a concentration in running mechanics and injury prevention.