Break For It! A Quick Body-Weight Workout For TV Time
New TV shows kicking off midseason means that we'll be spending a little more time than usual in front of the tube. Multitask and make the most of pesky commercials with this fast-paced (and fun!) workout plan. The average commercial break is three minutes long — the perfect amount of time to move through six body-weight moves for 30 seconds each.
Just be sure to repeat this plan every time your show breaks! You'll be busting boredom while supporting your healthy goals. Source: Thinkstock
High Knee Skips
- Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
- Switch legs and keep skipping while pumping your arms.
- Skip for 30 seconds.
- Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
- Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
- Do as many reps as possible for 30 seconds.
Single-Leg Forward Reach
- Stand with all your weight on your left foot, abs engaged and chest lifted.
- Reach your torso forward as you lift your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor.
- Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
- Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
- Perform reps for 15 seconds on one leg before switching sides.
- Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced, and bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most out of the exercise.
- Keep moving through these squats for 30 seconds.
- Start in plank position with your hands under your shoulders and your body in one straight line. You can drop your knees to the floor if this is too difficult to hold.
- If your knees aren't on the floor, separate your feet so they're about shoulder width apart to help you stay balanced throughout the exercise.
- Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
- Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This completes one rep.
- With proper form, perform as many reps as possible for 30 seconds.
- Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well.
- When ready to begin, lift your upper torso off the floor and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
- Repeat for 30 seconds. Keep your abs engaged as you perform this move instead of relying on gravity. If it gets too hard, then keep your knees bent as you lower down.