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There’s no reason why you can’t fit a quick workout into your TV viewing schedule. Every 30-minute show has about 8 minutes worth of commercials in total, so make it a fun challenge and get moving during these ad breaks. That way, you can feed your binge-watching habit without turning into a couch potato.

Take a page from popular workout programs like HIIT or circuit training: go hard for a couple of minutes, then take a break to recover. Here are 7 workout moves you can do during commercial breaks the next time you find yourself on the couch, watching TV.

Push yourself hard and do each workout move for about 45 seconds to a minute. Each ad break should fit around 3 of these exercises.

Full Body Plank

Planks sound simple in theory, but anyone who’s ever attempted to hold one for more than a minute knows that isn’t quite true. It’s one of the best things you can do for a full body workout; a properly executed plank builds core strength and improves overall balance. Use either your forearms or your palms to brace your upper body — just make sure that you are able to maintain a straight line from head to heel.

Plank Toe Taps

Add some movement to your plank with toe taps! Start from the proper full body plank position, then raise your right leg and tap it to the side. Alternate and repeat with the left leg. Try to keep your hips and level and immobile to make the most of this workout.

Mountain Climbers

Get your heart rate up with this challenging move. As with toe taps, start from the full body plank to get into the right form. Once ready, pull your right knee towards your chest. Make sure to use your core muscles! Your right foot should be completely off the floor, too. Extend your right leg back into plank position, then repeat with the left leg. Alternate for 45 seconds. You can increase the speed for cardio training.

Tricep Dips

Yes, the couch you’ve been sitting on can be a tool for your workout! Put your hands on the seat (make sure they are shoulder-width apart to prevent injury) then push your butt forward and off the couch, keeping your legs straight out. Straighten your arms, then bend your elbows to lower yourself to the floor. Push yourself back up and repeat.

Squats

Everybody knows how to squat — or do they? If doing squats hurts your knees and your back, you’re doing it wrong. Start by stabilizing yourself. Keep your legs slightly wider than hip-width apart, then push your butt back like you’re sitting into an imaginary chair. The pressure should be on your glutes, not your knees. Keep your chest open, your shoulders low, and your back neutral.

Burpees

Nobody enjoys burpees — anyone who says otherwise is lying! It’s still a really important workout move, however, as it is a mix of cardio and strength training without requiring any tools or props. Start from plank position, then jump your feet forward closer to your hands. Jump full up and throw your hands in the air, then go back to plank. If you’re feeling strong, substitute the plank with a push-up.

Leg Raises

Lie down flat on the floor and keep your upper body relaxed. Keep your legs straight and off the floor — they will serve as your “weights” for this exercise. Slowly raise your legs as high as you can, then lower your legs and repeat. The bulk of the work should fall on your lower abs and hip flexors, not your legs.

Mix and match these exercises for a full workout and get fit between TV ad breaks.

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