Got a day where you’re glued to the tube? You’re not alone. American women spend, on average, more than five hours a day watching TV.
But you can use that time wisely by taking advantage of commercial breaks to fight flab. Try some of these calorie-blasting moves to work in a workout without having to stray too far from the couch:
- Sets of stairs – Channel those glory days and pretend you’re running bleachers at the stadium; race the kids, take steps two at a time, or even go backwards (but hold onto the rail!)
- Jog in place – Alternate “high knees” and “butt-kicks” (heels to your behind) and play with different patterns and speed intervals
- Jumping jacks – Traditional doesn’t have to be boring; start with 30 seconds in the standard stance, and then add in sets of “squat-jacks” (keep legs bent) for an added challenge
- Show off your chops – Unleash aggression by kicking, punching, jabbing and pummeling away with a series of martial arts-inspired moves
- Get hardcore – Pop a squat on the floor and alternate sets of these moves: Bicycle (cycle legs in the air), plank (push-up position on your elbows), superman (belly on the floor, arms and legs raised) and crunches
- Flex appeal – Grab the nearest weighted object (milk gallon, soup can, exercise band, small child) and alternate sets of bicep curls, chair dips, side/front shoulder raises and overhead shoulder presses
- Pump yourself up – You can’t go wrong with basic upper-body-building moves such as push-ups (alternate hand position), lawnmowers (add weight for more effect) and pull-ups (get a doorway bar or use the kids’ jungle gym!)
- Get down with it – Work your way to a better bottom half with calf raises (alternate where your toes point every set – out, forward and in), squats and lunges in place (ok, walking lunges to the fridge and back count, too)
- Dance-off – Challenge your friends to a competition where you see who can choreograph the best mid-commercial dance moves
- Stretch it out – Wrap up with this important, but oft-overlooked part of every regimen. Simple positions, held for 30-60 seconds each, help to ease sore, tense muscles and increase range of motion while enhancing circulation and coordination
Thanks, great article! I’ve been wondering how to work more exercise into my day – so much of it involves sitting. Apparently we only stand for 4 hours a day (seems less to me) according to The Metro today, putting us at risk of all sorts of health conditions.
Thanks! Yes, you may want to also check out this infographic on how we sit too much (I am guilty of this, too!): http://dailyinfographic.com/sitting-down-is-killing-you-infographic
Thank you 🙂 I’ll have a look.
That was a great article, thank you.
Pingback: The Scourge of Sitting | literarylydi