I’m a fitness coach – here is the 5 minute exercise that burns 30 calories and you don’t even have to leave your sofa

MUSTERING the energy to haul ourselves off the couch and get our bodies moving can seem like a big feat, especially after a long week at work.

But did you know you can get a full body workout and burn tens of calories in minutes – all from the comfort of your sofa?

You can actually get a pretty decent workout in from your couchCredit: Getty

You can do each of these exercises for just a few minutes or while you watch your favourite TV show, according to certified personal trainer Michelle Rogers.

Warm you body up a little first by stretching your neck and rolling your shoulders, and you’re good to go.


Extend your arms in front of you and sit up off your couchCredit: Michelle Rogers

This first exercise actually requires you to get up off the sofa – but you can sit back down again pretty quickly.

Perch on the edge of your couch with you feet slightly apart and extend your arms in front of you. Stand up and then sit back down again, focusing on using your abdominal strength.

Michelle recommended repeating these movements between eight to 12 times and you can do between one and three sets of them.

Doing this kind of exercise for just five minutes could burn up to 33 calories, according to‘s calorie calculator.

Of course, this isn’t a fixed number and the amount of calories you burn will depend on your weight, height and age. estimated that you can burn around that number of calories doing low impact aerobics if you weigh around 70 kilograms.

You can use the calculator yourself to calculate how many calories you burn by doing different exercises.

Leg scissors

This sitting down exercise will get your abs burningCredit: Michelle Rogers

Did you know you can give your abs a proper good workout while sitting down?

Sit back on the sofa with your hands supporting your body and legs straight out in front of you.

Open your legs to either side and then close and cross them at your feet, alternating which foot you place on top of the other each time.

Keep your legs lifted off of the floor be sure to tighten your abs, Michelle advised.

Again, this should burn around 30 calories if you do it for five minutes, according to, if you weigh around 70kg.

Tricep dips

Tricep dips will work your arms and chestCredit: Michelle Rogers

Tricep dips are an excellent way to work your arms and chest.

Position yourself at the edge of your sofa with your hands resting on it. Bend your legs at a 90 degree angle and push your bum off, shuffling forward slightly.

Then bend your elbows so your bum comes down in front of your sofa seat, before slowly pushing yourself back up.

You can burn around 18 calories doing this exercise for 5 minutes.

Clam shells

You can give your bum a workout with clam shellsCredit: Michelle Rogers

If you’re sitting comfilly on your side across your sofa, why not work your thighs and hips a little bit?

Prop you head up on your hand, bend you knees and put your feet together. Keeping your feet touching and knees bent, open your top leg so it forms a clam shell shape and then lower back down. Repeat eight to 12 times, and then switch sides. You can do a few sets of these.

These should burn around 24 calories in just five minutes.

Leg raises

Five minutes of leg raises can burn up to 24 caloriesCredit: Michelle Rogers

While you’re on your side, you can also give leg raises a go.

Keep your bottom knee bent and but straighten your top leg – slowly raise it as high as you can while keeping the rest of your body steady and then lower back down. Repeat on either side.

Five minutes of these can burn around 24 calories.

Glute bridges

Glute bridges will also burn around 24 calories in about five minutesCredit: Michelle Rogers

To get your bum a little fired up, as well as your core and legs, try doing some glute bridges.

Luckily for you, you get to lie down fully on the sofa for this one. Bend your knees and place your feet flat, about hip width apart.

Tighten your bum and raise your hips, hold for a couple of seconds and then lower back down, repeating eight to 12 times.

You can also hold your hips in a raised position and do smaller ‘pulses’ upwards, squeezing your glutes each time you push up.

You can burn 24 calories from doing these for just five minutes.

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