Find yourself skipping out on the gym to catch your favorite TV shows? Now you can combine your television-viewing habits with a full-body workout, all without missing a minute of your favorite programming! Commercial breaks offer just the pause in action you need to hop off the couch and get your heart pumping.
These six workouts are ideal for us couch potatoes — try them all to get your sweat on in three minutes or less!
To work your core in a rapid-fire circuit, you can perform a few simple, all-encompassing moves for 30 seconds each. Pop Sugar recommends that you first break a sweat with 1 minute of lying bent-knee extensions — keep your lower back on the floor with your knees bent at a 90-degree angle in the air. Gradually lower your right heel to the floor; return to start position and repeat, alternating sides with each rep.
Next, perform a full minute of crunches, rolling up and punching out with each repetition. Finish with a full minute in plank position — for added difficulty, perform alternating leg lifts while maintaining a flat back.
Prevention touts Armchair Dips as the ideal TV watcher’s workout. Sit on the edge of your seat, placing your hands on either side of you. Extend your feet outward so that your bottom slides off the chair and your knees are bent at 90-degree angles. Bend your elbows, pointing them behind you; lower yourself down to the ground, then slowly press up again. Repeat for 10 to 15 repetitions. Round out this commercial break by circling your fists, mimicking boxing on a punching bag.
3. All-over conditioning
Women’s Health Magazine shares this conditioning move that will get you up on your feet, working your shoulders and arms. To perform the downward dog pushup, begin in a downward dog position (push heels into the floor while in a bent-plank position, lifting hips up high toward the ceiling). Tuck neck so that you’re looking at your feet. Lower top of head to floor, bending elbows out to either side. Return to starting position and repeat for 10 to 15 reps to complete 1 set. Rest for 15 seconds. Complete two more sets.
4. Legs and cardio
Prevention’s Armchair Stands workout will have get your thighs and gluteals burning in no time. Sit on the edge of the seat with your feet shoulder-width apart. Without using your arms, push down into the floor with your feet. Tighten your gluteal muscles as you rise, keeping abdominals engaged and back straight. Pause, then lower yourself back down — but before your touch the chair, stand up again. Repeat for 10 to 15 repetitions.
Finish up this commercial break by jogging up and down stairs (or in place).
You didn’t think we’d let you off with just one core workout, did you? Women’s Health Magazine shares this V-Crunch move to complete a tough circuit of core work. Grab a medium-weight dumbbell or medicine ball if you’re feeling up to a challenge. Lie on your back with arms stretched overhead, holding weighted objects in both hands. Crunch your straight legs and arms upwards to touch. Lower arms and legs back down, without letting them rest on the floor. Repeat the move for 30 seconds, followed by a 15-second break. Complete two more sets to work your upper and lower abs.
6. Cardio cool down
Finish up with something simple. Cosmopolitan recommends jumping rope for two-minute intervals — you’ll break a sweat, but you’ll shed calories in a snap. In fact, if you repeat this routine over four commercial breaks, you’ll shave about 111 calories.