Can’t miss an episode of your top TV show but haven’t exercised today?
You don’t have to choose between the two – our workout lets you do both! Studies show that exercising hard for short, sharp bursts can help you get fitter and slimmer much quicker than slogging it out for hours at the gym.
Even better, you don’t need any fancy, expensive equipment – you can do it all in the comfort of your own home. You can even do it in front of the TV!
We enlisted the help of personal trainer Ben Lucas to create the perfect full-body circuit you can do during the ad breaks of your favourite show. The rules? There aren’t any. Whenever an ad comes on, just get up and get moving!
How it works
Each ad break lasts about two-and-a-half minutes, so spend 30 seconds on each move and don’t rest between them. Do this each time a commercial comes on during an hour-long show and you’ve got yourself a complete body workout. Use the first ad break to concentrate on perfecting your technique.
Move 1: Tricep Dips
Targets your arms
With arms straight, position your hands shoulder-width apart behind you, either on the edge of the couch or on the floor. Make sure the surface you use can hold your weight.
You can start with your legs bent at around 90 degrees or straighten them if you want to make the exercise harder.
Slowly bend your elbows, lowering your bottom down towards the floor until you’re just off the ground.
Then slowly push yourself back up. This is one rep, aim for around 20 reps in 30 seconds.
Move 2: Alternate Superman
Targets your back, core & abs
Begin by positioning yourself on all fours on the floor.
Simultaneously raise your left arm and right leg off the ground until they’re in line with your body. Squeeze your glutes together for stability.
Hold this position for four seconds, then slowly lower your arm and leg back down to the start position.
Repeat, this time using your right arm and left leg. Aim for around 8-10 reps in 30 seconds, alternating sides with each rep.
Move 3: Squats
Targets your bum & legs
Stand with your feet wider than shoulder-width apart and your toes slightly turned out.
Press your hands together in front of you for balance and face forwards. Keep your stomach pulled in and your chest up for the entire movement.
Keeping your back straight, slowly push your bum backwards and lower yourself down into a squat. Aim to go to your lowest point in four counts.
Push back up to standing in two counts. Squeeze your glutes at the top before going into the next rep. Aim for 10-12 reps in 30 seconds.
Move 4: Side Plank
Targets your stomach & obliques (the muscles at the sides of your waist)
Lie on your right side in a straight line with your right forearm on the ground and bent at 90 degrees. Your elbow should be directly under your shoulder.
Make sure your feet are stacked on top of each other, the right one on the ground and the left on top.
Suck your stomach in, then pull your hips and legs off the ground so you are balanced on the side of your right foot and forearm.
Hold the position for 15 seconds without letting your hips drop. Squeeze your glutes for stability.
Now switch and repeat on the other side.
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