Workout For Couch Potatoes

Photo Credit: Bart Everson CC-BY-2.0

If you’ve been inactive for a long time, it may be difficult to get started on a fitness program. Everyone needs to get at least 30 minutes of exercise every day. It doesn’t matter whether you exercise for 30 minutes uninterrupted or in 5 minute or 10 minute intervals. Beginners can begin a fitness routine without even leaving their television room. When watching your favorite television program, exercise during commercial breaks to firm, tone and lose weight.



On the first commercial break, drop and do 10 push-ups! Push-ups work your arms, chest, back and abdominal muscles. If regular push-ups are too difficult, get on your hands and knees to do push-ups instead of stretching your legs out. When your arms and abs are stronger, try doing 20 push-ups.

Chair squats are easy to do but give your butt, thighs and abs a good workout. On the second commercial break, stand up in front of your chair with your hands on your hips. Keep your back straight and bend your body at the hips. Lower your butt toward your chair, but don’t touch the chair seat. Push your body back up straight using your legs. Do 10 chair squats and increase the number of repetitions as you grow stronger.

Replace the magazines and snacks on your television room table with a glass of water, dumbbells and resistance bands. Do 10 biceps curls using light-weight dumbbells, 2 pounds to 5 pounds in the beginning. You can also do 10 repetitions of triceps extensions, arm raises and shoulder presses during the commercial breaks. Use resistance bands by standing on the band and pulling upward to exercise your biceps. 

Combine your couch potato workout with a healthy, low-fat diet and drink plenty of water. Can you think of other ways to get fit during commercials? 

5 Minute Workout

Photo Credit: Larsinio Public Domain
It’s difficult to find the time to workout during the day, especially if you sit at a desk all day. Commuting on the train or driving to work eats up time, too. After work you may have to shuttle the kids to and from after school activities, cook dinner and then clean up. When can a busy person find the time to work out for 30 minutes every day? You can get your full 30 minutes of exercise every day in 5 minute increments. Once each hour, take 5 minutes to do some exercises at your desk. You don’t need equipment, gym clothes or running shoes to do these exercises. Do each exercise for 1 minute. Repeat the routine every 1 1/2 hours throughout the day until you have completed 30 minutes of exercise. 
First, do some squats right at your desk. Stand up straight with your feet about hip-width apart and your arms at your sides. Drop your shoulders and squeeze your abdominal muscles. Lower your body by bending your knees. Simultaneously bring your arms around to the front of your body and hold them straight out as you lower your bottom to your chair seat. Do not put any weight on your bottom, but merely touch the chair seat and then stand up straight again as you bring your arms back to your sides. Repeat the squat for 1 minute to work your core, shoulders, chest and legs.

You can perform crunches right at your desk while sitting down. Sit up tall in your chair behind your desk and place your hands behind your head. Brace your abdominal muscles and bend forward toward your desk. Bend forward until you feel the stretch in your shoulders and abs, then return to the upright position. The desk crunches will work your abs, shoulders and core muscles.  
The next exercise works your arms, shoulders, core, back and chest muscles. Sit in a chair that has arms but does not have wheels. Sit up straight in the chair and rest your feet flat on the floor. Grasp the arms of the chair and lift your upper body off the chair. Lower your body back down but do not rest your weight on the seat of the chair. Repeatedly lift and lower your body using only your arms. 

Slide your chair back from your desk to do one minute of twisting crunches. Place your hands behind your head and sit up tall in your chair. Squeeze your abdominal muscles and then bend forward bringing your left elbow toward your right knee. Lift your right knee toward your left elbow at the same time. Repeat on the other side by bringing your right elbow and left knee toward each other. 
Finish your 5 minute workout by doing some stretches. Sit up tall in your chair and place your hands behind your lead. Interlace your fingers. Lift your arms straight up over your head with your palms toward the ceiling. Stretch your body up as tall as possible. Place your hands behind your head and twist to the right and then back to the center. Stretch to the left and then back to the center. Relax your arms on your thighs and turn your head to the left toward your left shoulder. Next, turn your head toward the right. 

You can do these 5 exercises every day to keep your body strong and increase your energy throughout the day.