TV doesn’t have to be a guilty pleasure. Multitask a workout at the same time and it’s a win-win.

Now that summer has come and gone, the days of taking your training outside are few and far between. But that’s not a free pass to put your training on hiatus. Instead, it’s the perfect opportunity to put your multitasking skills to the test and give your fitness routine a creative boost.

Pick one night of the week and dedicate it to catching up on your favorite shows. Instead of indulging in a calorie-laden snack, indulge in a calorie-burning, endorphin-releasing, body-weight routine. For beginners, aim for 3 sets of 8 reps. If you’re more advanced, shoot for 12 to 15 reps for the first two sets, then do as many reps as you can with proper form on your final set.

*Catchphrase bonus move: If one of your guilty pleasures happens to be a reality show, every time your favorite catch-phrase is uttered, do 15 jump squats. For example, “he’s in it for the wrong reasons” or “yes to the dress.”

Push-ups

What you’ll work: chest, shoulders, triceps

How to:
Lie on the floor face down and place your hands almost shoulder-width apart while holding your torso up at arm’s-length. Next, lower yourself downward until your chest almost touches the floor. Press your upper body back up to the starting position. (If you find this move difficult, keep your knees on the floor).

Plank

What you’ll work: abs, lower back, shoulders, legs

How to:
Begin by getting into a push-up position, then bend your elbows at a 90-degree angle and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should make a straight line from your head to your feet. Hold the position for as long as you can. Beginners aim for one minute.

Tricep Dips

What you’ll work: triceps, chest, shoulders

How to:
Place your arms on the edge of a steady couch or chair, hands slightly wider than shoulder-width apart. Slide your body forward until your glutes are just off the chair. Start with your arms fully extended. Adjust your feet so your heels are a couple of inches in front of your knees. Slowly bend your elbows and lower your body close to the floor.

*Catchphrase bonus move: the jump-squat

What you’ll work: lower body

How to:
Stand up straight with your feet hip-width apart. Lower your body until your thighs are parallel to the floor. Jump in an exploding motion as high as you can. Allow your knees to bend 45 degrees when you land. Do not let your knees pass your toes when squatting.

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