This Winter Workout Doesn’t Even Require You To Leave Your Couch

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The colder and darker it becomes outside, the more difficult it feels to muster up the motivation to head to the gym. So why not take the path of least resistance? You can score a legit workout from the comfort of your own home — hell, even from the comfort of your own couch.

That’s right — this eight-move circuit workout keeps you connected to your favorite piece of furniture at all times while strengthening your arms, chest, legs and core simultaneously. Move through the circuit two or three times to gain the biggest benefits, and then bask in the glory of being the fittest lazy person out there. Ready to sweat? Queue up your latest binge show on Netflix and get moving.

Incline Mountain Climbers

Start in a high plank position with your hands on the edge of your couch and the balls of your feet balancing on the floor. With your core engaged and hips level, drive your right knee up toward your chest. Quickly switch feet and drive your left knee up toward your chest as you bring your right foot back to the floor. Continue alternating these mountain climbers for 30 seconds.

Decline Pushups

Start in a high plank position with your hands on the floor and the balls of your feet balancing on the edge of your couch. Keep your hands shoulder-width apart, your core engaged and your hips level. Slowly bend your elbows and lower into a pushup position, keeping your elbows tucked in toward your torso rather than splaying out to the sides. Push back up to the starting position. Repeat 10-15 times.

Scissor Kicks

Sit at the edge of your couch cushion and lean back slightly without touching the back of the couch. Lift your legs straight in front of you by engaging your core. Slowly lift your right foot over and across your left foot, bring your right foot in line with your left foot again, lift your left foot over and cross your right foot, and bring your left foot in line with your right foot again. Continue alternating these slow and controlled scissor kicks for 30 seconds.

Knee Raise Crunches

Sit at the edge of your couch cushion and lean back slightly without touching the back of the couch. Lift your legs straight in front of you by engaging your core. As you exhale, bend your knees and bring them in as close to your torso as possible. As you inhale, extend your legs straight out in front of you again. That’s one rep. Complete 15 with control.

Raised Triceps Dips

Start in a seated position with your hands on the edge of your couch close to your torso, your legs extended out in front of you and the heels of your feet balancing on the floor. Lift your hips to bring your glutes a few inches out and away from the edge of the couch, balancing on your hands. Bend your elbows straight back behind you, using your triceps strength to slightly lower your hips toward the floor, and then push yourself back up. Complete 15 dips before returning to the seated position.

Decline Spiderman Planks

Start in a high plank position with your hands on the floor and the balls of your feet balancing on the edge of your couch. Keep your hands shoulder-width apart, your core engaged and your hips level. Bend your right leg and bring your right knee as close to your right elbow as possible, and then return your right foot to the couch. Bend your left leg and bring your left knee as close to your left elbow as possible, and then return your left foot to the couch. Keep alternating sides for 30 seconds.

Flutter Kicks

Sit at the edge of your couch cushion and lean back slightly without touching the back of the couch. Lift your legs straight in front of you by engaging your core. Slowly alternate lifting your left leg slightly higher than your right and then your right leg slightly higher than your left. Continue your flutter kicks for 30 seconds before returning to the starting position.

Russian Twists

Sit at the edge of your couch cushion and lean back slightly without touching the back of the couch. Lift your legs straight in front of you by engaging your core and bend your knees so they tuck in slightly toward your torso, leaving you balancing on your glutes. Grab a nearby pillow and hold it in front of you. Maintaining your balance and using your oblique strength, rotate your arms and upper torso to the right. Then twist the pillow over to your left side. Repeat 15 times on each side before taking a break.

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