With how much we sit each day at work, it's important to move in the mornings, the evenings, and on the weekends. But sometimes that new movie, or Netflix show is just calling us.

But you can turn binge-watching TV into the ultimate marathon when you choose to strengthen your body, rather than sinking deeper and deeper into the couch. Hop and try these eight exercises you can easily do while watching TV:

Lunges

Lunges are one of our oldest workout friends. The move has been around for ages and there’s a good reason why — they actually work! Like squats, they’re amazing for our legs. To do a correct lunge keep your upper body straight, chin up, and core engaged. Step forward with one leg, and bend your body down until the leg in front of you is curled at a 90-degree angle. Keeping your weight in your heels, push back up to the starting position. Repeat 20 times and then switch legs.

Jumping jacks

Jumping jacks are another oldie but good (as long as you don’t have cranky downstairs neighbours!). Try doing as many as you can during each commercial break and you’ll be amping up your heart rate while burning some serious calories. As per experts, one minute of jumping jacks burns eight calories.

Sit-ups

Remember those traditional sit-ups you used to do back in the day? They’re still just as useful now, and can be done easily on a yoga mat right in front of your TV. We recommend doing 25 reps twice during your favourite show’s commercial breaks, and remember to reach your head up toward the ceiling.

Chair dips

Drag a sturdy chair in front of the TV and, just like that, you’re ready for an arm-toning workout. For chair dips, begin by sitting on the edge of the chair with hands secured next to your hips. Slide your hip off the edge and begin to bend your elbows to a 90-degree angle. Slowly push back up and repeat 10 to 12 times.

Planks

We love planks because, while they look simple, a lot of work is being done for your body when you’re doing them. To do an effective plank, push your body up into an upward pushup position, with your toes curled under behind you and your hands flat and directly under your shoulders (or rest your weight on your forearms rather than your hands if you’d prefer). Hold it for 30 seconds, and then release your body back to the ground.

Plank twist

While you’re down on the ground, go for another version of the plank — the plank twist. For this exercise, start with your body in the upward pushup position, as you did with the traditional plank. Drop to your elbows (one at a time, of course), and turn your body all the way to the right, swinging your right arm into the air, and leaving the left arm bent behind you. Hold for 45 seconds and then switch the left side and do the same. Pause between each set, repeating three times on each side.

Body weight squats

Every time we think of squats, we immediately envision those incredibly-fit Crossfit women doing squat with massive weights attached to a barbell. It seems intimidating to us, to say the least. However, squats are also really effective if we do them with simply our body weight. For body weight squats, stand straight with your feet spread slightly wider than shoulder-width apart, and put your arms out straight in front of you, parallel to the floor. Sink down and push your hips back while bending your knees. Pause at the bottom and then bring yourself steadily back up. Then, do 15 to 20 additional reps.

Step-ups

If you have a sturdy platform nearby — something that will hold your body weight — drag that over. Step-ups just require that sturdy surface and your body weight. Begin by placing your right foot on the platform (or stair), then step up with your left leg. Keep your right foot where it is, and put your left back down about 12 inches behind you. Bring the left foot back up again, and repeat 12 times. Then, try the same with your right foot, bringing it up and down. We recommend keeping your chest lifted throughout for full effect. If this feels too simple, we would recommend holding weights in your hands while doing the exercise.