In one of my recent blogs, I mentioned maximizing TV time. While it may seem like an oxymoron –the couch potato workout– it’s actually quite effective as a way to incorporate movement into your life…especially for those folks who cannot imagine giving up their TV shows!

How does it work? Simple really. You see, in an hour, you typically get about 40 minutes of true TV programming and about 20 minutes of commercials. Depending on the length of the commercials, you may watch 2-4 at each program break. These are your workout sessions and the short length makes them perfect opportunities to MOVE it and lose it. LBs, that is.

Try this:

Commercial #1: Squat doing 2 second counts for 8, then singles for 8, then back to 2 second counts. Keep going till your quads are screaming. Then move to the next exercise–push ups. Do these against the wall (easiest), or table or kitchen counter (next easiest), or on the floor from your knees or (toughest) in full push up position. Do them till you can’t any more. Rest 10 seconds and then do some more.

Commercial #2: If you have stairs, run or walk quickly up them, walk down, repeat and repeat 8 times. Then come sit on the couch leaning back with your hands next to your butt, abs tight and legs extended. Flutter your legs while tightening your abs until the 2nd commercial is done. When you have to stop, rest 5 seconds and resume.

Commercial #3: Reverse lungs. Step back and make sure both legs are at 90 degree angles. Return to standing. Step back with the other leg. Continue for the entire commercial or until your legs are burning. Next lie down, knees bent, feet somewhat close to your butt. Raise one leg in the air and raise your glutes off the ground. This is a small movement of about 3-5 inches. Squeeze. Do 8 to each side and keep alternating till you’ve experienced some serious butt burning!

Commercial #4: Sofa dips. Yep, palms next to your butt, lower yourself so you are almost scraping your glutes against the couch with your elbows facing back. Concentrate on pushing the palms down and flexing the tricep as you push yourself back up. Stop and rest for 15 seconds, then repeat. Do this for the entire commercial.

Once you have finished each of these, repeat them until your show is over. Then congratulate yourself for moving.

Oh, and there are plenty of modifications. If you don’t have stairs, try mountain climbers or jumping jacks or jump rope.

Good luck!