We all know fitting in time to exercise is difficult, especially with a busy lifestyle – working all day and then coming home to your family, studying for school, etc… it can be hard to make time for the exercise, but this is where I can help.
I have the perfect workouts that you can do while having your downtime watching your favorite TV shows and movies. They don’t take long and doing them during commercial breaks is a great way to keep yourself motivated and your heart rate high enough to be burning a lot of calories; a nice high-intensity workout.
But before we dive into the workouts we need to assess your goals.
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What are your lifestyle goals?
Before you start exercising you need to think about what your goals are, why you want to meet these goals and how you're going to do it. I’m not going to lie; it takes work, you can’t just work out for a couple of days and expect to see a massive difference quickly. You’re going to need to work at it, so you need to find your motivation. Assessing your goals and the reason behind them should give you that motivation.
So, what do you want to work out for? What is your aim? Are you just wanting to burn off some extra calories and lose a few pounds? Do you want to build some lean Muscle or do you want to build overall strength? These are the things you will need to know before starting. Believe it or not, it makes a huge difference in your workouts.
If you're wanting to burn calories and lose weight you will need to move a lot quicker and more explosively without stopping until the commercials have finished.
If you want to build muscle you need to concentrate on doing a certain number of repetitions, keeping tension on your muscles, so you might get through 2-3 exercises per commercial break with 8 to 15 reps.
Workouts and Exercises that You Can Do at Home During TV Commercials
The first commercial break will be a kind of stretch and warm up to loosen you and your muscles up. This is important to prevent injuring yourself. You'll have 3 warm up moves.
First move: Squats
Make sure your feet are about shoulder width apart (or a little wider) until you're comfortable. Bend both knees, shifting your hips back as though you’re trying to sit on a very small chair behind you while drawing your shoulder blades back and down. Use your glutes (bum muscles) to return you to standing position, make sure to stretch at the bottom, and squeeze at the top.
Second move: Push-Ups
Lie face down on the Floor, placing your hands shoulder-width apart, place your feet together. Using the balls of your feet and your hands, put yourself into a plank position, keeping your back straight. Lower yourself down, touch the floor with your nose and push yourself back up, for 8 reps. If this move is too intense for you, you can do these from your knees instead.
Third move: High Knees
Start by standing straight with your arms by your side, feet hip-width apart and jump from one foot to the other like you're running on the spot. Bring your knees as high as possible (hip height or use your hands and focus on touching your knee to your hands). Touch the floor with only the balls of your feet. Do this for 30 seconds.
For your main workout, I would suggest creating a little circuit you can do during commercials, with each exercise 30 seconds each, something like this:
Start with your feet hip-width apart and your arms down by your side, lower into a squat position with your hands flat on the floor in front of you. Step both legs back at the same time so you’re in a push up position, then step both legs back into the chest so you are back in the squatting position. Jump up as hard as you can with your arms raised in the air trying to touch the ceiling.
Body weight squat or a Squat Jump:
These are very similar to the squats described above, but with a small explosive jump at the end. Make sure your feet are about shoulder width apart (or a little wider) until you're comfortable. Bend both knees shifting your hips back as though you’re trying to sit on a very small chair behind you while drawing your shoulder blades back and down. Use your glutes (bum muscles) to return you to standing position, squeeze those muscles at the top. 30 seconds. (make sure to use some speed to get your heart rate up)
Begin in a normal push up position but move your feet hip-width apart and forward. Raise your hips so your body is almost in an upside down V, lower the front of your body until your chin nearly touches the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Reverse the movement and return to the starting position. 30 seconds.
Lunge forward with your right thigh parallel to the floor, swinging your arms for balance and momentum. Jump up and switch legs, landing into a lunge with your left foot forward, then repeat. Keep switching legs for 30 seconds.
Like a push up but instead of being on your hands you rest your body weight on your forearms, keeping your abdominals tight and back straight, hold for 30 seconds.
Use these workouts in a circuit for each commercial, each week add 10 seconds onto your circuit.
You can also add many more workouts to your circuit and make one of your own, check out the Whole Life Fitness Manifesto program for more great home-based workout ideas: www.JoinWLFM.com
Author Bio: John
John is an advocate of being the most optimized version of yourself. After being in the fitness industry for many years, John decided to create a blog called Drunk With Style to share his personal knowledge that he has gathered over the years.
This post first appeared on Dai Manuel's Blog About How To Live A Functionally, please read the originial post: here