30-Minute Interval Workout You Can Do While Watching TV

30 minute workout you can do while watching tvReally regretting not putting something respectable on the TV before taking these pictures. But in the spirit of keeping things real around here, I guess a shitty Bravo reality show with a supermodel as a judge is a pretty accurate reflection of my entertainment preferences.

The other day I wanted to workout while watching a really captivating show (who am I kidding, it was probably a Kardashians marathon), so I put together some exercises that could all be done facing one direction (at the TV). I decided on an interval structure so that I could just set my timer and let it do the work—counting reps and keeping track of sets is out of the question when you want your undivided attention on whatever compelling educational documentary is on TV (the Teen Mom 3 Reunion Special).

30-Minute Interval Workout You Can Do While Watching TV

Set your Gymboss Interval Timer for 45 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence of exercises 9 times. There’s a lot of jumping/cardio in this one—by the last few rounds I was struggling hard (in a good way)!

30-minute Interval Workout You Can Do While Watching TV

  • Jump Lunges: Start in a lunge position and jump up, landing back in a lunge position with the opposite leg in front. Knees should be bent at a 90-degree angle; watch you don’t bang your back knee on the ground.
  • Side Plank Lifts (Right): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.
  • Side Plank Lifts (Left)
  • High Knees: Like running in place only picking your knees up high. Keep your torso upright.
  • Jump Squats with Alternating Leg Lifts: Legs a little more than shoulder-width apart, do a jump squat, land back in starting position, then lift left leg straight out to the side, keeping right leg bent. Jump squat again and repeat with the right leg.

30-minute interval workout you can do while watching tvWEARING | Tank: Cory Vines // Leggings: c/o Champion // Sneakers: Nike Free Run +3 // Hair Tie: Brady Bands

And while we’re on the subject of what I’m wearing, i just want to quickly introduce you guys to Brady Bands. Named for a little boy who lost a hard battle with brain cancer, Brady Bands donates 10% of all sales to childhood cancer research. It’s a great cause, so next time you’re in need of fun hair ties or headbands, check them out!

Brady Bands hair ties (proceeds go to brain cancer research)

Ok, now make me feel better about myself—what’s your favorite guilty pleasure TV show?



  1. Reason #374 you’re my favorite fitness/lifestyle/nutrition blogger: you post a workout for people to do in front of the TV. Because, hello, that’s exactly what people need!

    Reason #375 you’re my favorite fitness/lifestyle/nutrition blogger: Oh heeey, wine rack/fully-stocked bar shelves in the background 😉 As a trainer myself, I laugh and simultaneously roll my eyes when people ask me if I cut alcohol out of my life completely. I want to ask them if they decided to cut fun out of their life and how that worked for them…

  2. I recently bought a pack of the no crease hair ties ( not from Brady Bands sadly!) and I think they are darling! My only thing is that are already stretching out and they don’t keep my hair tight enough for workouts 🙁 oh well, they are super cute! Let me know if yours have sturdy elastic and I will buy from Brady Bands!

    • I find the same thing with no-crease ties if I’m running or doing high-impact workouts with lots of jumping around–they tend to stretch out. They’re great for low-impact workouts like Pilates and yoga though!

  3. This is amazing. Especially with all the deliciously sappy holiday TV (Holiday in Handcuffs, Snow Globe, anything ABC Family) that is about to dominate my DVR. Fantastic. Thank you. 😀

  4. Love LOVE this workout!! Maybe the next one could be some yoga in front of the TV? 🙂


  5. Looks awesome – love the idea of just using the GymBoss so there is no counting to distract from Reality TV!!!

  6. This made me smile – I often workout in front of the TV..Here in the UK we have some different reality TV programs but I can assure you they are highly simulating and insightful – I’m sure I burn more calories shouting abuse at the TV 🙂

  7. Squats with leg lifts are probably my favorite. Also some tv guilty pleasures would have to be the Kardashians and Duck Dynasty ! ha

    -Elise @ 9toFit.com

  8. I love your workouts! I’m super busy with school amd their always awesome to add to my run everyday! Thanks!

Share Your Thoughts: