Your Netflix Workout

It’s no secret that people are watching more television. With easy-to-use streaming services, the temptation to sit down with a bowl of popcorn after a long day and flip on your current favorite show is at an all time high. However, the more time spent watching TV and being sedentary means bad news for the body. According to Medical News Today, lack of physical activity can lead to type 2 diabetes, obesity, cardiovascular disease and even some cancers. Good news — we’ve got you covered. Instead of sitting for every episode you watch, work in these quick exercises to burn calories while you binge watch.

Stranger Things: The Stronger Abs Workout

20 crunches: Anytime Elle uses her powers
10 leg raises: When you hear someone screaming “Will!”
15 Russian twists: For each one of Dustin’s jokes
30 second plank: When someone goes through the upside down

Friends: The Glute Workout

50 squats: Anytime one of the characters mentions “a break”
10 hip thrusts: Each time there is a scene in Central Perk
45 second wall-sit: When Phoebe plays her guitar
15 fire hydrants: Every time Chandler makes a joke

The Office: The Cardio Workout

10 jumping jacks: Every time Jim plays a prank on Dwight
20 squat jumps: When Jim looks into the camera lens
20 high-knees: Anytime Pam looks worried
20 jump-ropes: When Angela mentions her cats

Queer Eye: Shoulders and Triceps

15 tricep kickbacks: Every time Jonathan says ‘gorge’
10 seated dumbbell shoulder press: Whenever you feel sentimental
8 lateral raises: Anytime Antoni is cooking
10 two-arm dumbbell upright row: Whenever the nominated person walks out in a new outfit

Unbreakable Kimmy Schmidt: Back and Biceps

8 hammer curls: Whenever Titus randomly sings
15-20 kettlebell swings: Every time Kimmy tries something new
10 barbell bent-over row: Anytime Lillian mentions her past
10 Bicep curls into an overhead press: Every time Jacqueline goes shopping