Calorie Burn Data (Based on 150lb person):

1. Couch Leg Raises – 45 calories/hour

How: Lie on floor, legs on couch, raise hips Science: Targets lower abs and hip flexors without neck strain

2. Commercial Break Squats – 120 calories/hour (intermittent)

How: Stand up/sit down during commercials Research: University of Utah found “intermittent standing” burns 54 more calories per hour than sitting

3. Arm Circles During Dialogue – 60 calories/hour

How: Small forward/backward circles Benefit: Improves shoulder mobility and burns 2.5x more than resting

4. Calf Raises on Floor – 50 calories/hour

How: Raise/lower heels while seated Fact: Calf muscles are “second heart” – pumping blood improves circulation

5. Seated Torso Twists – 40 calories/hour

How: Twist side to side Science: Engages obliques and improves spinal rotation

6. Commercial Planks – 180 calories/hour (during breaks)

How: Hold plank position during ads Data: Planking burns 2-5 calories per minute based on body weight

7. Leg Extensions – 55 calories/hour

How: Straighten legs while seated Benefit: Quadriceps activation increases knee stability

8. Shoulder Blade Squeezes – 35 calories/hour

How: Pinch shoulder blades together Research: Counters “TV posture” and prevents upper cross syndrome

9. Ankle Alphabet – 30 calories/hour

How: Write alphabet with toes Fact: Improves ankle mobility and prevents stiffness

10. Glute Bridges During Scenes – 70 calories/hour

How: Lift hips off floor/couch Science: Activates glute max – largest muscle in body

11. Toe Taps – 45 calories/hour

How: Rapid toe tapping Data: Small movements increase NEAT (Non-Exercise Activity Thermogenesis)

12. Seated Marching – 65 calories/hour

How: Lift knees alternately Research: University of Missouri found fidgeting burns 350+ extra calories daily

13. Wrist Curls with Remote – 20 calories/hour

How: Use remote as light weight Benefit: Prevents carpal tunnel from phone use

14. Deep Breathing Exercises – 15 calories/hour

How: 4-7-8 breathing pattern Science: Increases oxygen consumption by 5-10%

15. Neck Tilts – 25 calories/hour

How: Gentle head tilts side to side Fact: Relieves text neck and improves cervical mobility Total Potential Burn: Up to 900+ calories in 3-hour TV session Citations:
  1. Levine, J. A., et al. (2005). Science, 307(5709), 584-586.
  2. Buckley, J. P., et al. (2015). European Journal of Preventive Cardiology, 22(7), 919-925.
  3. McCrady, S. K., & Levine, J. A. (2009). Diabetes, 58(8), 1776-1779.