How to Get Fit Fast
8pm, Channel 4
With the new year’s gym crowds dwindling by the second, the ever-enthusiastic Anna Richardson and Amar Latif – a blind entrepreneur-turned-TV personality who will be a familiar figure to viewers of The Last Leg – present this introduction to all of the exciting forms of exercise you could be doing in 2017. A nice idea, although obviously the pair can’t provide the motivation to get off your sofa and go and do it all. Hannah J Davies
The Moorside
9pm, BBC1
Long-discussed, and not particularly welcomed by locals of Dewsbury, Yorkshire, this drama concerns the 2008 “abduction” of nine-year-old Shannon Matthews, whose mother Karen faked her daughter’s disappearance in order to “find her” and claim a reward. This two-parter unshowily focuses on the continuity of community life and the scale of the police response. It stars Sheridan Smith as Julie Bushby, the neigbour who led the search for Shannon. John Robinson
Secrets of the National Trust With Alan Titchmarsh
9pm, Channel 5
Channel 5 busts out the sort of luxury heritage magazine you would expect on BBC1, fronted with buttery glee by Alan Titchmarsh. Alan’s base for the week is sprawling Kent stately home Knole. It’s got the builders in, giving him the chance to dig about behind walls and under floorboards in search of history. The roving reporters are high rollers, too: Anneka Rice, Miriam O’Reilly and Joan Bakewell all present educational bits. Jack Seale
Timeshift – Flights of Fancy: Pigeons and the British
9pm, BBC4
Feathered vermin forever pebble-dashing pavements with guano, or something more? The British have a long history with the pigeon, which ferried messages to Victorian banks and battlefields alike, as well as providing longform racing thrills to industrial heartlands. Miles Jupp examines our changing relationship with a bird that has adapted to urban and industrial sprawl like no other. Coo. Mark Gibbings-Jones
Britain’s Greatest Hoaxer
10pm, Channel 4
Simon Brodkin makes part of his living as “chav” character Lee Nelson, but he atones for that in his other life as a prankster, targeting the undeservingly rich and powerful. We follow him as he punctures the patriotic puffery of Britain’s Got Talent, entering the competition as a rapping rabbi; re-christens Philip Green’s yacht the BHS Destroyer; and pulls off a satisfying stunt against Donald Trump involving Nazi golf balls. David Stubbs
The Wheel
10pm, Discovery
A cross between Survivor and The Hunger Games (there’s a bit less teen-on-teen violence, mind), this new extreme gameshow finds six unfortunate souls tasked with surviving for 60 days in six potentially deadly types of terrain, from rainforest to freezing tundra, with scant survival gear. Just when they think they have nailed their environment, the tables turn, and they’re whisked off to a new one. They’ll have to adapt fast, or find themselves in all sorts of bother. Ben Arnold
Black Sails
10pm, History
Season three of the scuzzy pirate drama belatedly sets sail on History (the fourth, and final, season is already under way on Amazon Prime). The port of Nassau has always been a hotbed of rum and raisin’ hell but things threaten to get even rowdier when Edward Teach AKA Blackbeard (beefy charmer Ray Stevenson) plots a return voyage to the booty base he helped establish. What will that mean for the deeply damaged Cap’n Flint (Toby Stephens)? Graeme Virtue
Film choice
40 Days and 40 Nights (Michael Lehmann, 2002), 10pm, Comedy Central
Josh Hartnett’s Matt is growing tired of one-night stands, so swears off sex for 40 days and 40 nights – promptly falling in love with Shannyn Sossamon’s Erica. What’s a boy to do? With his mates placing bets on when he will cave, he elects to woo her chastely in this amiable romcom. Paul Howlett
Today’s best live sport
Alpine skiing Coverage of the World Championships meeting from St Moritz, Switzerland. 10.45am, Eurosport 1
One-Day International cricket: South Africa v Sri Lanka Coverage of the fourth match of the series between the sides. 11.25am, Sky Sports 2
German Cup football: Bayern Munich v Wolfsburg Holders Bayern take on the 2015 winners. 7.30pm, BT Sport 1
