--- title: "8 Easy Exercises to Do While Watching TV to Burn Calories" description: "Commercial Routines; Walk, Walk, Walk!; Exercise Ball; Dumbbells; Mini Pedal Exerciser; More ..." url: "https://weightloss.allwomenstalk.com/ways-to-exercise-while-watching-tv/" category: "weightloss" last_updated: "2026-07-02" --- # 8 Easy Exercises to Do While Watching TV to Burn Calories There are some really excellent ways to exercise while watching TV that people often overlook. If you are like me, you find yourself saying you don’t have time for a workout, yet somehow you magically always find time to watch your favorite shows. Since chances are you watch at least one program every day, make this your fitness time as well! There is no need to try to set time aside for your exercise regimen; simply [workout while watching TV](https://weightloss.allwomenstalk.com/fitness-tips-for-busy-women/) and see how much easier it is to stay consistent. Burning calories while watching TV is one of the most effective ways to squeeze fitness into a busy schedule without feeling like you're sacrificing your downtime. ## 1. Commercial Routines The average hour-long television program is infused with a whopping 22 minutes of commercials, which provide the perfect opportunity to get in some **tv exercise**! A great way to keep things new and interesting so you don’t get bored with the workouts is to vary the exercise based on the type of commercial playing. It turns it into a bit of a game, plus you have the entire time between commercials to sit, relax, and enjoy your show! You can always alter this list, but this will at least get you started: - **Car Commercial:** Jog in Place - **Shopping Commercial:** 30 Crunches - **Food Commercial:** 30 Jumping Jacks - **Jewelry Commercial:** 20 Squats - **Travel Commercial:** 10 Leg Lifts Each - **Health & Beauty Ad:** 20 Hip Raises - **Movie Trailer & TV Show Ad:** 30 High Knees - **Fitness Commercial:** You Choose! ## 2. Walk, Walk, Walk! Walking burns more calories than you would think, and it certainly burns more than sitting on the couch. If you have a [treadmill](https://www.amazon.com/s?k=home+treadmill), position it in front of the TV so you can watch as you walk. It’s surprising how little you’ll pay attention to how long you’ve been walking when you’re focused on your favorite show. If you don’t have a treadmill, just walk or march in place. It’s a simple way to **burn calories while watching TV** without needing a gym membership. ## 3. Exercise Ball Exercise balls are relatively cheap and super fun to use! Simply sitting on them improves your posture and engages your core. While you are watching your show, sit upright with your feet planted flat on the floor, shoulder-width apart. When a commercial comes on, use the ball for a variety of [easy exercises to do while watching TV](https://www.healthline.com/health/fitness-exercise/exercise-ball-workouts), such as leg lifts, back stretches, and push-ups. You can find high-quality [exercise balls](https://www.amazon.com/s?k=exercise+ball) online for a very reasonable price. ## 4. Dumbbells Keep a set of small hand weights next to your couch and use them to tone up your arms while you’re enjoying your program. It won’t give you the most intense workout in the world, but it will definitely firm up those arm muscles. You can start out with light weights and gradually move up to heavier [dumbbells](https://www.amazon.com/s?k=dumbbells) if you’re looking to build more muscle. This is a great addition to any [at-home workout routine](https://weightloss.allwomenstalk.com/best-at-home-workouts/). | Exercise | Target Area | Benefit | | --- | --- | --- | | Jogging in Place | Full Body | Cardio & Heart Health | | Crunches | Core | Stronger Abs | | Squats | Legs & Glutes | Lower Body Strength | ## 5. Mini Pedal Exerciser You can buy a [mini pedal exerciser](https://www.amazon.com/s?k=mini+pedal+exerciser) in most sport stores as well as on Amazon. These are amazing little machines. Instead of a bulky exercise bike, you sit on the edge of your chair or couch and pedal as you watch television. This contraption is especially perfect for small apartments because it takes the large bike that would take up space and crunches it down into the most effective part: the pedals. You can tuck it under your bed or in a closet when you’re not using it. ## 6. Resistance Bands Resistance bands are great tools to help you get in some stretches and gentle exercise while you’re sitting or lying down. Wrap the band around the heel of your foot and straighten your leg out. Lift it up in the air as far as you can and set it back down. Repeat this 10 times, then switch legs. You can find many [resistance band exercises while watching TV](https://www.self.com/gallery/resistance-band-exercises) that target different muscle groups. They come in various strengths so you can gradually increase the tension as you get stronger. ## 7. TV Show Game Everyone watches different shows, so I’m only going to list one show as an example, but change it up however you would like. Every show has something that the characters do or say repeatedly. Make a healthy version of this game by doing a different exercise whenever something specific happens during your show. This makes **tv exercise** feel more like a game than a chore. **Example: Law & Order SVU** - **Cragen yells:** 10 Leg Lifts Each Leg - **Olivia talks to a child:** 20 Jumping Jacks - **Dr. Huang interviews a suspect:** 20 Sit Ups - **The characters drink coffee:** 10 Squats - **An episode mentions Hudson University:** 20 Lunges - **Ice-T says "that's messed up":** 30 Second Plank - **Someone says, "I want a lawyer":** 10 Toe Touches - **Someone mentions Rikers:** 10 Dips - **A lineup is shown:** 20 Push-ups - **ADA is on screen:** Wall Sit the Entire Time She is Shown ## 8. Couch Crunches Your couch can be used for any number of exercises. Couch crunches are great for working your abs; sit on the edge of your couch and bring your knees up, holding them in position as long as you can. Set them down and begin again. You don’t have to bring your legs up very far; even a slight elevation will work your muscles. This is one of the many [ways to lose weight](https://weightloss.allwomenstalk.com/lose-weight-fast/) without ever leaving your living room. Enjoy your workout while keeping yourself entertained with the shows you love. Another advantage of exercising while you watch TV is that active exercising prevents you from snacking while you lounge on the couch. So along with increasing the amount of exercise you’re getting, you’ll also be decreasing the amount of snack food you eat! 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