It’s no secret that we spend a lot of time behind screens. Whether you’re looking at a television, computer, smartphone, or tablet, your eyes seem to constantly be glued to that blue light. With the estimation that the average American spends a total of eight and a half hours per day in front of some type of screen, it’s more important than ever to ensure that you’re still giving your body the workout it needs.

Finding the time for that workout becomes the biggest challenge for many people, especially when you crave relaxation time in front of the TV. Yet, about 28% of Americans aged six or older are physically inactive. Luckily, you can still catch all of the drama on your favorite primetime show and increase your physical activity at the same time. Check out these simple exercises you can do with your entire family from the comfort of your own living room.


This straightforward exercise has been around for ages, but there’s good reason for that. Lunges are great for strengthening your legs and your posterior. To properly execute a lunge, all you need to do is step forward with one leg and bend your body down until you have curled the leg in front of you to a 90-degree angle. Keep your weight centered on your heels and push up to your starting position. Try doing 20 lunges for each leg and be sure to keep your body straight, chin up, and core engaged the entire time.


You may want to either dedicate your commercial breaks to this more intensive exercise or ensure that your speakers are properly hooked up with Goertz cables, which are penny thin at a width between 0.4 and 0.8 inches and thickness of .04 inches, so that you can still hear the show. Burpees are a great workout because they get your heart rate up, engage your entire body, and you can adjust them to match your level of fitness.

First, crouch down so that the palms of your hands are slightly in front of you. As you put pressure on your hands, jump your feet backward and assume a plank-like position. Jump your feet back towards your hands again. From this crouched position, jump upwards and clap your hands above your head. Simply make sure you have enough room for your plank and you’ll feel this workout’s effect on your body.

Chair Dips

For this exercise, you will need to bring some sturdy chairs into the living room. While this will require you to leave your very comfortable couch that likely contributed to the $122 billion that U.S. furniture sales are projected to reach by 2020, this exercise is very effective in toning your arms. Begin your chair dip by sitting on the edge of the chair with your hands secured next to your hips. Slide your bottom off of the chair’s edge and bend your elbows to a 90-degree angle. Push back up slowly and then repeat it 10 to 12 times.

Not only will these exercises get you and the kids moving, but they can make typical TV time more fun. Try letting your children take charge of which exercises you do each night and challenge them to think outside of the box for new ways to get moving. When the whole family is engaged in working out, it will transform exercise from a tiresome obligation to a memorable family activity.