The Advisory Committee to the Chancellor for Employee Health and Wellness notes that working exercise into the day can be as simple as watching television. The average one hour television show is only about 40 minutes long, which leaves you 20 minutes of solid fitness time. So instead of rushing to the fridge during the commercials, here’s a circuit training routine individuals can do during the breaks. The interval takes about five minutes, so repeat it every time there’s a commercial break. Depending on one’s intensity, an individual can burn up to 200 calories while watching TV.
Crunches (one minute). Lock your feet under the couch for stability, pick a spot on the ceiling and extend your arms straight in the air pointing to that spot. Lift your torso towards the ceiling keeping your arms extended. This will stop you from putting any tension on your neck. Release your upper body back to the floor and repeat for one minute.
Jog in Place (one minute). Keep a light jog to elevate your heart rate. You should have no trouble breathing or having a conversation.
Squats (15 reps). Stand with your feet shoulder width apart and bend down as you would if you were about to sit in a chair. Keeping the tension, stand back up and repeat the sitting motion (without actually sitting down). Make sure to squeeze your behind.
Triceps Dips (15 reps). Sit with your back to the couch and palms of your hands on the edge of the couch cushion. Your body should be in the “chair” position: feet on the floor, thighs parallel to the floor, hands behind you on the couch. Bend your elbows to 90 degrees and use the triceps muscle in the back of your arms to push your body back up.
The Advisory Committee to the Chancellor for Employee Health and Wellness adapted the above from Alana Cole's "Heart Smart Minute" website.