How to do fun exercise at home

If you feel like staying put on your sofa watching TV or swiping your phone, then we have just the exercise for you. Perhaps you think it’s too good to be true, yet look below and you’ll see we’re being serious.

So, keep on reading if you feel like some inspiration for easy and fun exercises you can do at home on your sofa. You don’t need any home equipment for these exercises, but if you feel like levelling up, we have a wide range of home exercise equipment for you, such as exercise mats and bands.

#1 The TV watching exercise

You might also know this one as v-ups, but we call it ‘the TV watching exercise’.

Let us take you through the step-by-step tutorial:

Step 1: Find a sofa

Step 2: Turn on the TV

Step 3: Lean back on the sofa, sit straight and face the TV Congrats, you’ve made it this far already! You rock!

Step 4: Now place your hands behind your neck and tighten your stomach so you rise up towards the TV, legs out straight

Step 5: Lower your head back onto the sofa again

Step 6: Repeat 12 times and rest for a while

Step 7: Continue to do 12 sofa lift exercises in a row two more times before continuing to the next exercise.

#2 The sofa lift exercise

  1. Yay! You’ve made it through the first exercise, and we salute you! But please don’t get up from the sofa yet. You don’t need to because the next exercise is called ‘the sofa lift exercise’.

    Step 1: Instead of leaning back as in the first exercise you’ll need to turn to the side

    Step 2: Now place your hand on your hip

    Step 3: Raise your hip and swing it …. AWAY from the sofa

    Step 4: Lower your hip again

    Step 5: Do this exercise 20 times and move to the other end of the sofa so you can carry on watching TV but raise the other hip

    Step 6: Continue doing this exercise three times with both hips.

#3 The swim and scroll exercise

  1. Despite its name, ‘the swim and scroll’ exercise doesn’t mean you have to live by the sea. It’s actually possible (surprise, surprise) to do the exercise on … yep, you guessed it: the sofa!

    The only downside is that you can’t really watch TV while doing this. But you can grab your phone and exercise your scrolling muscles.

    Follow this final tutorial below:

    Step 1: Lie on your tummy on the sofa

    Step 2: Place your phone directly under your face

    Step 3: Keep your arms out from under your body and reach for the phone

    Step 4: Start scrolling while you lift your legs up and down at a fast pace

    Step 5: Continue doing this for a minute at a time

    Step 6: Do this three times


    It’s up to you if you want to do a second round. Maybe it depends on the length of the show you’re watching or you’ve had enough fun for one day.


    It might seem unambitious, but it’s better to do these exercises and have fun than do nothing at all!


Want more new habits inspiration?

FSC icon
Sustainable forests

When you choose FSC®-certified goods, you support the responsible use of the world's forests, and you help to take care of the animals and people who live in them. Look for the FSC mark on our products and read more at