You finally decided that it’s time to take charge of your health and you’re willing to put in the work to lose weight and gain strength—fantastic! But wait, you love to watch television and you heard that sitting is one of the worst things for your health. Looks like you need to clear your TiVo and go for a run instead. Or do you?
Don’t feel like you have to give up your favorite television series or little indulgences in exchange for a healthy lifestyle. Becoming a happier, and healthier, person does not mean getting rid of everything you love – it’s about making small, and realistic, changes.
So the next time you want to watch that Modern Family marathon, go for it! Just incorporate these simple, yet effective, workouts during commercial breaks to get your body moving, burn calories, and build strength.
Burpees are the ultimate full body exercise. You are combining strength training with cardio . . . a match made in fat burning Heaven!
Start by standing straight then crunching down and placing your palms on the floor in front of you, like you would in a pushup position. Once stable, shoot your legs behind you so your body is in a plank position. Then jump into a crouching crunch position, and return to your standing starting position.
Challenge: Incorporate a full pushup into your burpee!
2. Push Up Variations
The benefits you receive from pushups go well beyond just your chest and triceps—they also work your core, shoulders, legs, and back when done properly.
This ab workout is great for that lower pouch you can’t seem to get rid of!
First, lie on your back with your arms stretched overhead. Then in a fluid crunch motion, have your straight arms and legs meet (creating a “V” shape). Hold for a moment then lower your arms and legs to the starting position.
Challenge: Use a medicine ball or kettle bell
4. Front Plank Variations
Planks are a great all-around exercise for the core!
5. Mountain Climbers
Here comes the cardio again! This move also is great for core and lower abs.
Start in a front plank position then drive one knee in towards your chest, then repeat with the other knee (this should mimic a running position). Alternate legs as quickly as you can to increase heart rate and burn more calories.
Make sure to keep your back in neutral position and engage your core.
Challenge: Jump both knees forward and back together in a fluid motion.
6. Squat Variations
Squats are the ultimate body workout! They work your entire lower body, and if done properly they will work your core and some of your back muscles as well.
7. Lunge Variations
If you’re looking for a lower body exercise that challenges your balance, core strength and stability, and all of the muscles in your legs, the lunge is a great place to start!
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