Do you ever feel like you have to choose between exercising and watching TV? Now you don’t. Here are 5 workout routines you can do so you don’t have to miss out on your favourite TV shows.
It can be difficult to figure out how to maintain a regular workout schedule when our lives are so hectic. Juggling day to day tasks such as meetings, work schedules, time with the family, phone calls and financial decisions demand much of our time. When there is finally time to sit down and watch your favourite show, you realise you haven’t even had a workout. Try these 5 tips to kill two birds with one stone and exercise while watching TV.
Workout Tip #1: Move your Equipment in Front of the Television
This can work one of three ways. Either move your treadmill, stationary bike, elliptical or other workout equipment in front of your TV, set up a TV in the room where you typically do your workouts, or use a mobile device such as a tablet. It can be easy to get lost in your favourite episode and not realize just how far or how fast you’ve run.
You can even mix it up a little. One example is to work out hard while the show is on and then rest during commercials.
Workout Tip #2: Set up a Circuit
Circuit training is one of the most effective methods of toning your body and burning calories. Circuits keep your body from getting used to one certain routine by keeping the exercises varied. Set up a circuit in the space where you normally watch TV. You need at least 5 “stations” where you can work out in each one for a designated amount of time. 30 seconds to a minute is ideal. Make the rounds through the circuits while you are watching your show. You will need a timer or stopwatch to keep track of time. Remember when setting up your stations to rotate the exercises so they focus on a different part of the body. Here’s an example circuit:
There are multiple types of circuit that can be done and this circuit is only an idea to get you started. Visit www.nutritionsouq.com or www.greatist.com for some more great circuit ideas.
Workout Tip #3: Body Sculpting Routine
All you need to get your body sculpted and toned while watching TV is a mat, and that’s not even necessary. There are some very good exercises using mostly your body weight that allow you to sculpt muscles while you enjoy your favourite TV show. Here are a few exercises to help you create a great workout while you are distracted by the television.
10 Reps each side, repeat 3 times
Toe Touch-Downs:
Helps prevent injuries by developing stability in the ankles and feet. Stand with your feet hip width apart, lift your right leg off the ground keeping it bent slightly and behind you. Bending at the hip, reach down to touch your left foot with your right hand. Repeat on the other side.
Curtsy Lunges:
Build up those leg muscles with curtsy lunges. Hold your shoulders back while keeping your core engaged. Cross your right foot behind your left into lunge position. Bring your right foot back to a normal standing position then repeat with the left foot.
Side Plank
This a superb core and upper body exercise. Supported by your elbow bridge up so your are on your side with only the edge of your foot and forearm and elbow in contact with the floor. The body should be straight in line and with the core tight. Drop the hip closest to the floor down so it nearly touches the floor. Raise back up to the start position.
Hip Raise Leg Extension:
Lie on your back with your arms by your sides (palm down), feet flat on the floor and knees bent at 90 degrees. Lift your right foot off the floor so your leg is straight and sole of your foot facing the ceiling. This is the start position. Now raise the hip off the floor as far as you can feeling the contraction in the lower back and glutes. As you do this bring the raised leg in line with the body so the body and leg form one straight line. Lower down to the floor and raise the leg back to the start position.
Workout Tip #4: Use Furniture as Workout Equipment
You might be surprised to realize how beneficial your home furniture can be if you use it as a workout station. There’s a whole load of upper and lower body exercises you can do if you use your imagination. Try this workout next time you want to set up a home based circuit.
Complete 3 rounds of this circuit performing each exercise one after the other
Rest 10 secs between exercises
Rest 2 mins between rounds
Workout Tip #5: Exercise Ball (fit ball)
If you just want to burn some extra calories while spending time in front of the TV, try sitting on an exercise ball while you watch. Just balancing on the ball tones your core and improves your balance and posture. When a commercial comes on you can use the ball for a variety of exercises like leg lifts, push-ups, and back stretches. You can also use it for things like an overhead ball squat, wall squat or hamstring curls. It is a versatile piece of equipment that is very inexpensive and handy to have around the house.
