POV: After a long, busy day at work, all you can think about is sitting in front of the TV, catching up on your favorite shows with comfort food, and feeling a hint of guilt for skipping the gym. If fitness is non-negotiable in your life but exhaustion creeps on some days, let me tell you about the latest trend on the rise in the world of girl trends—the ‘lazy girl workout’. AKA quick exercises, taking less than 10 minutes, tailor-made for TV time, desk breaks, or even a snug bed workout.

Alright, this trend isn’t entirely groundbreaking (it’s basically a revamped take on low-impact workouts), but its popularity surge is undeniable, boasting over 69.4 million views on TikTok alone. And while breaking a sweat might be about as likely as finding a unicorn while diving into the lazy girl workout trend (don’t hold you breath), the ultimate aim is simply to get moving—smoothly and effectively. Oh, and did I mention you’re welcome to sport your favorite PJs? Below, discover nine routines that you can do while still lounging. Absolutely no equipment required.

Discover lazy workouts for those:

1. Who don’t want to hit pause on TV
2. Who don’t want to get out of their bed
3. Dreading upper body days at the gym
4. Aiming to check ‘abs’ off workout list
5. Looking to jump-start their morning
6. Who have a thing for Pilates
7. Looking to get a good stretch in
8. Chained to their desks
9. Ready for a challenge (but, from home)

For those who don’t want to hit pause on TV

Thanks to Vicky Justiz, this lazy workout is perfect for those itching to watch ‘just one more episode’! It’s a comprehensive routine targeting your booty, abs, and shoulders, blending leg raises, glute bridges, arm pulses, and more for a full-body workout.

For those who don’t want to get out of their bed

Introducing Dayana Wang, your savior on lazy days! Stay snug in bed as she leads you through a 10-minute beginner full-body lazy workout, featuring bent leg raises, crunches, frog pumps, reverse leg lifts, and a lot more.

For those dreading upper body days at the gym

Whether you’re at your desk, in bed, on the sofa, or simply mulling over the idea of hitting the gym, this one’s for you. Just sitting up meets the Lazy Girl workout criteria. Try Fitnessa‘s 15-minute arm workout, starting and ending with arm circles. Trust me, it’ll have you eager to run through the entire routine one more time in no time.

For those aiming to check ‘abs’ off workout list

Do you, like me, often skip focusing solely on abs? Quick ab workouts are my go-to on lazy days when I aim to get some movement in, without going to the gym. Grab your yoga mat and join Audrey Koomar for her 10-minute, no-repeat abs routine that includes dead bugs, heel taps, and various leg tap variations.

For those looking to jump-start their morning

Think: squat side reach, good mornings, over head twists and bird dogs. Meet MonikaFit on the floor (yes, in your pajamas!) for a swift and revitalizing morning session. Engage in big, slow, low-impact movements that gently awaken your body, setting a positive tone for the day ahead.

For those who have a thing for Pilates

Indulge in a cozy girl’s night in while catching your favorite movies and trying out LivAligned Pilates‘s lazy girl workout, Pilates style. Dive into Liv’s leg lift and glute bridge series, concluding with a hip-opening stretch for ultimate relaxation. The result? An unexpected burst of energy. And if you’re up for a more challenge workout: try wall Pilates.

For those looking to get a good stretch in

To up your lazy girl era, look no further than this 5-minute routine by Dayana Wang. You can easily fit this in after waking up or before going to bed. Prepare for a calming background music no interruptions, guided only by the occasional beeper signaling the switch in exercises.

For those chained to their desks

Give your abs, booty, and arms some TLC with Love Sweat Fitness‘ 7-minute chair workout. From knee crunches and tricep dips to squat holds and pulses, and push-ups, this routine promises a mood boost. It’s perfect for breaking up your workday or wrapping up your 9-5.

For those ready for a challenge (but, from home)

Alright, if you’ve found a bit of energy, join Growwithjo in your cutest workout gear. This 30-minute routine involves no repeats. It begins with a cardio warm-up and leads into a fun Tabata workout. Get ready to sweat it out in a full-body session.