Let’s be real: some days, even getting up from the couch feels like a workout.
Whether you’re mentally drained, physically tired, or just not in the mood, lazy days happen to all of us. The good news? You don’t need to push yourself through a grueling routine or guilt-trip your way into exercise. Instead, you can embrace low-effort but effective bodyweight workouts designed for days when motivation is running low.
Welcome to your go-to guide on bodyweight workouts for lazy days—because a little movement is always better than none.
Why Bodyweight Workouts Are Perfect for Lazy Days
Bodyweight exercises use your own body for resistance. No equipment, no setup, and no complicated instructions. This makes them ideal for days when:
- You don’t want to leave the house
- You’re short on time
- Your energy is low but you still want to move
- You’re recovering from a tough workout or a long week
And guess what? These small efforts still count toward your health goals.
Lazy-Day Fitness: It’s About Mindset, Not Intensity
You don’t need to go all-out to stay active. The key is to do something. Even gentle movement improves blood flow, enhances mood, and prevents the dreaded energy crash.
So, instead of scrolling for hours feeling guilty, try a quick and forgiving workout that actually makes you feel better—not worse.
5 Bodyweight Workouts for Lazy Days
These workouts are beginner-friendly, low-impact, and under 15 minutes. You can do them in your pajamas, in your bedroom, or even while watching Netflix.
1. 5-Minute Wake-Up Stretch & Move
This one is great for when you just got out of bed and want to wake up gently.
Routine:
- Arm circles – 30 sec
- Neck rolls – 30 sec
- Standing toe touches – 1 min
- Shoulder shrugs – 30 sec
- Standing side bends – 1 min
- Deep breathing with arm raises – 1 min
Benefits: Loosens stiff joints and boosts circulation without breaking a sweat.
2. 6-Minute Couch Workout
Don’t want to leave the couch? You don’t have to.
Routine:
- Seated knee lifts – 1 min
- Seated torso twists – 1 min
- Couch tricep dips – 1 min
- Seated leg extensions – 1 min
- Couch bridges (feet on couch, lift hips) – 1 min
- Gentle spinal stretch (lying on couch) – 1 min
Tip: Use your TV time as workout time. One minute per move = done!
3. 8-Minute Low-Energy Flow
Great for mid-afternoon slumps or lazy Sundays.
Routine:
- Cat-cow stretch (on all fours) – 1 min
- Downward dog – 1 min
- Child’s pose – 1 min
- Glute bridges – 1 min
- Bird-dog (alternate arms/legs) – 2 min
- Wall sit – 1 min
- Forward fold – 1 min
Why it works: It’s part yoga, part bodyweight, all feel-good.
4. 10-Minute Bed Workout
Too lazy to get out of bed? No problem. Do this right on your mattress.
Routine:
- Supine leg raises – 1 min
- Lying knee hugs – 1 min
- Bicycle crunches – 1 min
- Lying glute bridges – 1 min
- Side leg lifts (right) – 1 min
- Side leg lifts (left) – 1 min
- Lying twists – 1 min
- Toe taps – 1 min
- Lying side stretch – 1 min
- Deep breathing – 1 min
Bonus: Great before sleep or right after waking up.
5. Lazy HIIT (But Make It Gentle)
Yes, even HIIT can be lazy-day friendly.
Routine (Repeat 2x, 20s work / 10s rest):
- March in place
- Squats
- Shoulder taps
- Side steps
- Wall push-ups
Why it’s different: No jumping, no burpees, just a little sweat.
Quick Tips to Keep Lazy Workouts Consistent
- Don’t wait to feel motivated—start small and motivation will follow.
- Dress comfy—you don’t need activewear to move.
- Set a timer—knowing it’s just 5-10 minutes makes it easier to start.
- Reward yourself—a stretch, a cup of tea, or just the good vibes from moving.
- Listen to your body—these workouts are about feeling better, not pushing harder.
What Counts as Movement on Lazy Days?
Movement doesn’t have to be “exercise.” Even light physical activity can:
- Burn calories
- Improve mental clarity
- Reduce stress
- Support mobility
- Help you sleep better
So yes, your 8-minute couch workout absolutely counts.
Combine It With Mini Healthy Habits
Make lazy day workouts even more effective by stacking them with small lifestyle tweaks:
- Drink a glass of water before and after
- Open a window for fresh air
- Put on uplifting music
- Stretch after every TV episode
- Try deep breathing after your workout
Final Thoughts
Lazy days are totally normal. What matters is how you respond to them. These bodyweight workouts for lazy days aren’t about guilt or pressure—they’re about giving your body and mind what they need with kindness.
Start with one move. One stretch. One breath. That’s enough.
And if you do more? Even better.
Looking for more no-pressure fitness tips? Visit Glow and Go Life for simple, energizing wellness routines that actually fit your life.
