We all know that after a full day at work we don’t always feel like heading to the gym. It’s easier to flop on the couch and settle in for an Orange is the New Black marathon.
Guess what… You can watch your shows AND still break a serious sweat! A lot of people have great success by setting up their treadmills so they can see the TV; this works because you’re more likely to use your treadmill if it’s out in the open and when your brain is distracted by the television you can actually workout for longer without even noticing.
To give yourself a full workout, add these exercises! They only take between two and three minutes each which means they fit perfectly into any ad break. Plus, these exercises will target different parts of your body so if you do all of them, you will get a full-body strength and conditioning workout along with your cardio on the treadmill. That makes a pretty great home workout.
Start in a standing position with your feet in line with your hips. Bring your right leg behind you into a curtsy position, squat as low down to the ground as you can. Then stand back up. Do the same thing again with the left leg. Repeat this 10 times or for 30 seconds, then take a 15-second break. Complete three sets to tone up your glutes and legs. If you want something a bit more advanced; try hopping into position instead of stepping for extra cardio and muscle-toning.
A classic and everyone’s move that they love to hate. Stand straight, then crouch down low and place your hands on the floor in front of you. Shoot your legs out behind you into a plank position. Jump your legs back in and explode up from the low crouch all the way up into a jump at the top. Watch your head if you have low ceiling but try to get some good air underneath you. Repeat 10 times or for 30 seconds, then take a 15-second break. Do three sets for a cardio burst that works your abs, legs, quads, and shoulders. If you want to get advanced then throw in a push up to really work your chest in the middle after you kick your legs out.
The Mountain Climber
Starting in a plank position, bring one knee at a time up to your chest, and then back out to the starting position. Alternate as quickly as you can, getting your heart rate up and your core engaged. Do this for 1 minute, then rest for 15 seconds. Do three interval sets to get a great core and calorie blast without much impact. To take it up a level bring both knees forward and back together in a jump motion for a serious hit of cardio and core work.
To work your obliques, lie on the floor on your side. Put your right hand behind your head and point your elbow to the ceiling. You can also rest your left arm across your waist. Contract your side oblique muscles and lift your shoulder off the floor. Try to bring your rib cage right up to your hip. Hold this position and then lower slowly. Repeat 10 times and then break for 15 second. Do three sets on each side.
Lie on the floor with both hands under your head and your lower back pressed into the floor keeping it straight and on the ground. Raise both of your legs into the air. Slowly lower your left leg down until it almost touches the floor and then slowly bring it back up to meet your right leg. Repeat with your right leg. After 10 repetitions with each leg, try doing both legs at once. This is one that you will really feel in your abs!