Living in a fast-paced world like ours, it feels like taking good care of one’s health and fitness becomes harder than ever.
Being too busy with studying, work, and other personal matters, many of us barely have time for rest, not to mention attending a gym.
Not being able to work out regularly, people start facing a variety of health issues, both physical and mental. But the truth is that you can devote more time to your body and health regardless of the packed schedule. Even 10-15 minutes a day can be enough to trigger a positive change.You can devote these 10-15 minutes to yourself even during commercial breaks while resting and watching TV in the evening. Read on and we will share with you the top 10 commercial break workouts that you can try to start taking better care of your health right now!
Commercials Workouts Benefits
Everyone deserves some TV time to relax and get some rest after a long and tiring day. However, you can spend this time with the real benefit for your body and health. It only takes a bit of time exercising during commercial breaks to get you toned and fit.
If you are wondering whether you even should bother doing any exercises during commercials, here are a few huge benefits to help you make the right decision:
1 Your Body Will Thank You
There is no doubt that exercising is good for our bodies and health. Doing regular workouts will let you improve endurance, strength, and joint movement, and even help your brain function better. And, of course, you will be able to lose weight and get toned. This is especially important if you have a desk job.
2 You’ll Save Time
In our fast-paced lives, it can be very hard to find time to go to the gym or even have a 30-minute walk in the fresh air. However, while you are watching TV and a commercial pops up, you have nothing to do anyway. Thus, using this opportunity to work out will help you save time and benefit your health at the same time.
3 You’ll Boost Motivation
According to numerous studies, working out is like a breath of fresh air for the human brain. It increases cognitive abilities, improves memory, and makes you more inspired and motivated for achieving greater results in all spheres of your life.
4 It’s Fun
Finally, exercising during commercial breaks can be incredibly fun. It is a good way to skip a boring commercial. And if you have a fitness buddy who is also up for this challenge, it will be even more exciting.
10 Quick Workouts You Can Do During a Commercial Break
Commercial breaks are probably the most irritating thing about watching TV. Most people have no idea what to do during them and end up wasting a lot of their precious time. But there is a way to make commercial breaks more beneficial and fun by devoting this time to exercising.
In the list below, we will share with you some of the best commercial break workouts that you can try. Mix them up to make your own commercial break circuit and get fit fast!
The number one type of exercise you can try is squats. They come in many different variations and are often considered a type of full-body workout. Squats engage your entire lower body, including legs, hips, and glutes and if you do them right, they can also strengthen your core and back. And the best part is that you can do such exercises literally anywhere and at any time, even during commercial breaks when having your deserved TV time after a long day.
Here is how to perform it in the standard variation:
Take a standing position and put your feet slightly wider than hip-distance, with your toes pointed slightly outward.
Pull your belly button into your spine and keep your back straight.
Make a squat bending your knees to 90 degrees or more (if you can).
Stand back up and squeeze your glutes when you come back to the starting position.
Repeat at least 10-15 times.
For additional weight and better toning, consider holding a dumbbell or water jug in your hands.
The traditional pushup exercise also has plenty of benefits and it’s also a full-body workout. The main types of muscles affected by push-ups are the triceps and the chest. However, if you perform the pushup technique correctly, it can also boost your core strength and work your legs, back, and shoulders.
Here is how to do a classic pushup:
Start from a plank position, with wrists straight under your shoulders, hips in one line with your whole back, and fingertips pointing forward.
Engage your abs and bend your elbows to 90 degrees.
Push your chest back up and straighten your arms until you get back to a starting pushup position.
If you are a beginner and find the classic version rather hard, consider doing push-ups from your knees instead.
#3 Walk-Out Push-Ups
In case the previous workout feels too easy for you here is a more advanced version of push-ups. In this variation, you start standing straight, then bend to the ground and start walking your hands forward until you get into the pushup position. Then do one pushup, walk your hands back to your feet, and stand up. In the next reps, you can increase the number of push-ups if you want to activate your back and core even more.
This exercise in all its variations will activate your full body. It’s great for the abs, arms, legs, and many other muscles. At the same time, it’s great for improving not only strength but also endurance. Doing it is very easy. Basically, you just need to get into a plank position and hold it for as long as you can. The only rule is to keep your spine in one line with your hips.
There are also more challenging variations. For example, you can do leg raises - from this position, raise your right leg and then your left leg. Alternate legs until you feel the burn. Similar way, you can also raise your arms to make this move more challenging.
#5 Mountain Climbers
This is quite an intense and super-toning commercial break workout that can easily help you achieve your fitness goals. It’s excellent for training your lower abs and core. And it’s one of the many kinds of cardio exercises, which means it’s great for burning calories and boosting your endurance.
To perform mountain climbers, get into the plank position and then start alternately driving your knees forward. In this workout, you need to alternate legs as quickly as possible in order to boost your heart rate and burn more calories.
If you want to keep your body fit and strong, this exercise is a perfect pick. V-crunches will help you significantly improve your abs and core strength, and get super-toned muscles.
To do this kind of crunch, lie on your back on the floor with your arms stretched overhead. Then you have to do crunches, bringing your straight arms and legs higher to create a “V” shape. In order to feel the burn and get better results, you can perform this motion with a medicine ball in your hands.
This is one of the most challenging, yet effective exercises for your full body. Burpees bring together cardio and strength training. So this commercial break workout can help you boost endurance, burn calories, and tone your body at the same time.
To perform burpees, follow these steps:
Start by standing straight;
Crunch down to the ground, placing your palms on the floor in front of your feet;
Push your legs behind to get into a plank;
Then jump back into a crouching crunch position;
Get back into a standing position.
Keep in mind that the motion should be rather quick in order to boost your heart rate and burn those calories.
The next on our list is an effective exercise for your lower body that challenges many groups of muscles, as well as your stability and balance.
The starting position is standing with your feet shoulder width. Step your right leg in front of you and bend the knee to 90 degrees. Jump back into the starting position and repeat with your left leg. For more impact, consider getting dumbbells or water jugs into your hands.
#9 High Knees
The next type of exercise you can perform during commercials is high knees. It’s super easy to do. At the same time, it is great for strengthening and toning you.
To perform this motion, start by standing straight with your feet hip-width apart. Then lift one knee up to your chest, put it down, and repeat with the other knee. You should continue the motion at a fast pace to get the best results.
#10 Squat Walk
The last commercial break workout on our list is squat walk or squat walking. It trains strength, stability, and balance. And it will really make your legs burn.To do it, get into a squat and start moving your right foot to the right, one step at a time. Take as many steps as you can without getting back up and then do the same with your left foot, making steps to the opposite side now. Repeat this motion until you feel tight and burning. For additional tension, use extra weight or a resistance band.
Eleviate - Commercial Break Workout App
Now you know about the main advantages of exercising during commercial breaks and also have a list of activities that you can try. It can seem like nothing holds you back now from getting on the move. But the truth is that an average person will find it hard to jump straight into it, especially if you haven’t exercised regularly before. Thus, you might need some extra help to get on the right track in this matter.
Eleviate might be the right tool to help you get started. It is the ultimate solution to keep both your mind and body fit and healthy.
Eleviate offers you a safe digital mental health space. Here, users can discover a wide range of great features for promoting wellness and positive habits. First of all, there is a convenient tool for tracking your mood and assessing your mental health conditions based on it. Also, there is a big library of meditations and practices that will help you feel great every single day.Finally, Eleviate is also a convenient workout assistant. The app features a big collection of great workout sequences that you can jump into with ease. And a convenient progress tracker will help you stay on the right track and retain motivation for exercising. You can easily support your activities during commercial breaks with the help of the Eleviate app, so don’t hesitate to give it a try!