There are around 6 3-minute commercial breaks in hour-long programs. This means that you can get a decent total body workout without having to go to the gym.
Prevention’s fitness advisor, Wayne L. Westcott, Ph.D., of Quincy, Massachusetts says, the Couch Potato Workout is perfect for beginners because the moves are fairly basic. But it’s also good for exercisers of any level because additional bouts of energy throughout the day help keep your metabolism active.
Do 10-15 reps of each xercise, followed by the aerobic component until show comes back on.
Couch push-ups target the triceps and chest.
Facing a couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, and then press up again.
Cardio finish: Do jumping jacks.
This move targets your oblique muscles for a trimmer tummy.
Lie on the couch on your left side. Keep your legs together and your knees bent. Put your right hand over your head, with your elbow pointing towards the ceiling. Wrap your left arm around your waist. Life your shoulder off the couch, bringing your rib cage toward your hip while contracting the oblique muscles along your right side.
If your couch is too soft, you may have to do this on the floor.
Cardio finish: Do crossover punches. While standing, twist from your waist and alternate punching your fists diagonally across your body.
This move is like a modified squat that targets your butt and thighs.
Sit on the edge of your couch. Set your feet shoulder-width apart. Press into the floor with your feet and, without using your arms, stand, tightening your butt muscles as your rise.
Cardio finish: Walk or jog up and down stairs.
Armchair dips get rid of flab. While sitting on the edge of the couch, place your hands on the edge on either side of you. Put your feet out so that your butt is off the chair, and your knees are bent at a 90 degree angles. Bend your elbows so they point behind you, then lower yourself as far down as is comfortable. Hold this position, and then slowly press up again.
Cardio finish: Circle your fists in the air, like you’re boxing a punching bag.