9 Quick Exercises You Can Do During Commercials
After an exhausting day of meetings, errands, and a to-do list that just won’t quit, it feels like the closest you’re getting to the gym is changing into yoga pants. The solution: Make the most of your commercial breaks. The average one-hour show has about five of them, at about three minutes each—the length of every quick exercise
in this slideshow. Mix and match your fave five to turn TV time into calorie-torching time.
Walk Out
- Stand with feet shoulder-width apart.
- Bend forward at the hips, keeping legs straight, and walk your hands out in front of you until your body is in plank position.
- Continue walking hands forward until they are in front of your head.
- Walk your hands back toward your feet and return to standing.
- Repeat for one minute. Rest. Repeat two more times.
Balancing Curl to Press
Targets shoulders, arms, and legs
- Hold dumbbell in your right hand with palm facing inward; balance on your left foot.
- Curl weight up to your shoulder, turning palm to face you. Then lift the weight overhead, turning palm to face outward.
- Reverse the move to the beginning and repeat for 30 seconds.
- Switch arms and leg and repeat for another 30 seconds.
- Do three sets total.
Plank Tuck
- Lie on your right side, balancing on your right forearm.
- Bend your right knee and extend the left leg. It’s important to keep your elbow in line with your shoulder and to keep your thighs parallel.
- Lift your hips and raise your left foot a couple inches off the floor.
- Extend your left arm overhead, keeping it in line with the rest of your body.
- Bring your left elbow and left knee towards each other, remembering to keep your hips raised.
- Straighten elbow and knee then repeat on both sides for 30 seconds.
- Do three sets total.
Elevated Split Lunge
- Standing two feet in front of chair, extend your right leg behind you and place foot on top of the chair.
- Keeping left leg straight, bend your right knee and lower into a lunge. Keeping knee aligned with your foot.
- Return to standing position then repeat for 30 seconds.
- Switch sides, repeat for another 30 seconds.
- Do three sets total.
Leg Curl
Targets quads and glutes
- Lying faceup on the floor with knees bent, place a paper plate under each foot.
- Keeping arms flat at your sides, lift hips and hold.
- Sliding with the plates, extend your legs as far as you can without arching your back.
- Drag feet back to your butt and repeat for one minute.
- Do three sets total.
Low Row
- Holding a dumbbell in your left hand, stand so your right leg is two to three feet in front of your left.
- Lower into a lunge. Lean forward from the hips to rest your right arm on your thigh.
- With your palm facing in, lift the dumbbell toward your rib cage. Lower arm and repeat for 30 seconds.
- Switch with your left leg leading for another 30 seconds.
Sliding Side Lunge
- Stand with feet hip-width apart, arms at your sides and right foot on a paper plate.
- Slide your right foot out to the side. Raise arms in front of you while your hips shift back.
- Lower arms and slide foot back to starting position.
- Repeat for 30 seconds on each side.
- Do three sets total.
Triceps Push-Up
Targets triceps, biceps, and shoulders
- Place your hands shoulder-width apart against a chair.
- Step your feet back into a standing push-up position.
- Lower your chest to the chair, remembering to hold your abs tight.
- Press up into starting position, then repeat for one minute.
- Do three sets total.
Two-Way Plank Pose
Targets abs
- Get into push-up position with your hands under your shoulders and legs straight.
- Tighten your abs and bring your knee to left elbow.
- Extend your left leg behind you, then bring your left knee toward your right elbow.
- Repeat for 30 seconds, then switch to the right leg for another 30 seconds.
- Do three sets total.
Click HERE to See Full Videos of Each Exercise
