Let’s face it: if you’re reading this article, there’s a good chance you use Netflix or another streaming platform at least once a week. If you’re like us, you’d love to combine your workout with time spent in front of the TV to literally tone up while streaming Netflix. That’s why we’re here to give your winter season, and beyond, a major upgrade with these at-home workouts you can do while watching your favorite shows. So grab your mat and let’s get started!
The use of streaming services will likely grow, including the use of TV devices, tablets and smartphones. Far from a waste of time, you can combine your comfortable Netflix-watching sessions with one of the following five at-home workouts to gain weight, build muscle, and tone up with your favorite shows. Read on to learn all about them, and after that, don’t miss simple exercises at home to boost your metabolism, says the trainer.
Netflix main routine
This workout is great to perform on your living room floor while watching the latest season of “Too Hot to Handle” (or your favorite programming).
The “Netflix Core Routine” consists of a few basic exercises:
Perform the first two exercises for three sets of 30 seconds on each side. For glute bridges and hounds, do three sets of 10 reps. Perform up to two rounds of the entire workout.
Running treadmill while streaming
The treadmill is a great way to combine your workout with Netflix or other videos. In this case, a tablet is ideal for placement on the treadmill console. For the good of everyone around you, use headphones.
You have the option of doing steady-state cardio or HIIT when you combine your treadmill run with Netflix. For steady-state cardio, aim for a minimum of 20 minutes of moderate-intensity running at a pace you can sustain. You can run as much as you like, but it’s best to work up to longer exercise sessions over a period of time.
For HIIT, lift off the treadmill for 30 seconds, followed by 30 seconds of brisk walking for the rest interval. Aim for a minimum of 10 cycles and take a break every five cycles. HIIT treadmill is great to pair with your favorite action movie.
RELATED: Get rid of holiday weight gain with these couch exercises
The burpee is an explosive full-body exercise that requires no equipment and can form an entire workout in itself. Work on performing sets of 10 or more burpees at a steady, rhythmic pace. Depending on your current fitness level, you may be able to do many burpees in a row or you may need to take breaks every 5-10 reps.
To perform burpees, start standing with your feet hip-width apart. Explosively lower yourself and kick your feet out behind you, landing in a plank pushup position. Jump up and bring your knees forward to bring your feet back under you, then explode upward into a jump as you reach over your hand. Absorb the landing by falling on the next rep.
RELATED: 5 simple at-home exercises to stay in top shape
Calisthenics is a category of exercises that revolve around bodyweight movements like pushups, pullups, hand balances, and even invade gymnastics territory. Pushups in particular are a great workout to do while watching TV since they require no equipment and can be made easier by lowering your knees and harder by adjusting your hand position.
Advanced calisthenics includes movements such as handstands and planche exercises and are potentially too much for a home workout. However, combining basic calisthenics with exercises like squats and lunges provides an excellent home workout routine that you can do while enjoying your Netflix favorites.
Shadowboxing is not just an exercise for professional fighters. You can do shadowbox at your home even without experience. Make sure you have an area of about 8×8 feet that you can move around. Aim for the shadow box for rounds of three to five minutes. You can increase the intensity by throwing more punches. It is better to focus on speed and volume rather than power when shadowboxing to avoid injury.
To shadowbox, stand with one leg forward, make a fist with both hands, and raise your hands like a boxer. He throws punches with his right and left hand, alternating each side. You can step back and forth with each punch. He throws straight punches, hook punches, and uppercut punches to mix it all up.