5 At-Home Workouts to Get Toned While Streaming Netflix

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 like to combine your exercise with TV time to get an actual tune-up while streaming Netflix. That’s why we’re here to give the winter season—and beyond—a major upgrade with these at-home workouts you can do while watching your favorite shows. So grab your rug and let’s get started!


The use of streaming services is likely to grow, to include TV, tablet and smartphone use. Far from wasted time, you can combine your relaxing Netflix watching sessions with one of the following five home workouts to burn fat, build muscle, and enjoy your favorite shows. Keep reading to learn all about it, and next, don’t miss simple at-home exercises to boost your metabolism, says trainer.



This exercise is great to perform on the living room floor while watching the latest season of “Too Hot to Handle” (or your favorite programming).

The Netflix Core Routine consists of some basic exercises:

  • panels
  • side panels
  • Glut Bridges
  • Bird dogs

Do the first two exercises for three sets of 30 seconds on each side. For glute bridges and bird dogs, perform three sets of 10 reps. Do up to two rounds of the entire exercise.

Man doing treadmill, fat burning exercises at home

The treadmill is a great way to combine your workout with Netflix or watching other videos. In this case, a tablet is ideal to place on the treadmill console. For the sake of everyone around you, use headphones.

You have the option to do cardio or HIIT at steady state when you combine running on the treadmill with Netflix. To perform steady-state cardio, aim for at least 20 minutes of moderate-intensity running at a pace you can tolerate. You can perform as much as you want, but it’s best to work up to longer training sessions over a period of time.

For HIIT, hit the treadmill for 30 seconds, followed by 30 seconds of brisk walking during your rest period. Aim for at least 10 cycles, and take a break every five cycles. Treadmill HIIT is great for pairing with your favorite action movie.

Related: Banish holiday weight gain with these couchsurfing exercises

Woman performing burpees step by step

The Burpee is an explosive, full-body exercise that requires no equipment and can be a complete workout in itself. Work up to doing sets of 10 or more burpees at a steady, even pace. Depending on your current fitness level, you may be able to perform several Burpees in a row, or you may need to take breaks every 5 to 10 reps.

To perform a burpee, start by standing with your feet hip-width apart, drop explosively with your feet kicking behind you, and land in a pushup plank position. Jump up, bringing your knees forward to bring your feet under you, then explode upward in a jump as you extend your hand overhead. Absorb the descent through the next repetition.

Related: 5 simple at-home exercises to stay in top shape

Fitness woman doing push-ups at home in her living room

Gymnastic exercises are a class of exercises that revolve around body weight movements such as push-ups, pull-ups, hand balancing, and even stepping on a gymnastic zone. Pushups in particular are a great exercise to do while watching TV because they require no equipment and can be made easier by dropping your knees and harder by adjusting your hand position.

Advanced calisthenics include moves like handstands and planche exercises, and would likely be overkill to practice at home. However, combining basic calisthenics with exercises like squats and lunges makes for an excellent home workout routine that you can do while enjoying your favorites on Netflix.

Fitness woman shadowboxing in front of a white background

Shadowboxing isn’t just training for professional fighters. You can shadowbox at your home even without experience. Make sure you have approximately 8 by 8 feet of space in which you can move. Target the shadow box for rounds of three to five minutes. You can increase the intensity by throwing more punches. Better to focus on speed and size than power when Shadowboxing to avoid injury.

To do shadow boxing, stand with one leg forward, make fists with both hands, and raise your hands like a boxer. Throw punches with your left and right hands, alternating between each side. You can move forward and backward with each punch. Throw straight punches, hook punches and uppercut punches to mix it up.

Tyler read

Tyler Reed is a personal trainer and has been involved in the health and fitness industry for the past 15 years. Read more about Tyler

Leave a Comment