What? A circuit workout routine you can do on your couch? Yes! Ladies and gentleman, I present the Couch Workout Routine! Now you really have no excuse! Sorry I had to do it to ya, but here is a 20-minute couch workout routine you can perform without even getting up off of the sofa! In addition, you can perform this couch workout in your office chair, or from the side of your bed. You don’t have to get up and get weights, you don’t need to untangle your resistance band. Just do these five exercises for 90 seconds at whatever pace you want to get your heart pumpin’ and your muscles workin’ for the day. Do them during commercials if you don’t want to miss your “shows!”

Who would have thought you can get such a good workout on a couch?

Your Couch Workout Routine


Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

When you finish this workout, post your time below. Next time you come back to the site, you will be able to reference it.

Click each exercise to view the demonstration video.

Lean on the edge of your couch for this one. If you are up for it, do 45 seconds on each leg. If you have to work up to this, it’s okay.

Muscles Worked: Glutes, hamstrings.

Use the edge of your couch for this one.

Muscles Worked: Triceps.

You get to lay down for this one… How nice 😉

Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.

Just roll over and hold for 90 total seconds.

Muscles Worked: Glutes, hamstrings, back muscles.

Finish strong with this excellent upper body workout.

Muscles Worked: Pectorals, triceps, biceps, shoulders.

Don’t forget to repeat the circuit!

Nice work on completing this couch workout routine! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!