Having trouble deciding between a trip to the gym and the newest episode of American Horror Story? Good news: You can watch at home AND still break a serious sweat! Each of the moves below takes between two and three minutes—which means they fit perfectly between super-important plot points.
Plus, the moves hit different parts of your body. If you’re doing all six of them, you’re getting full-body strength and conditioning, plus cardio. So you’ll get a killer at-home workout—minus the Twitter spoilers on how Kathy Bates’ character has survived for so long without aging.
Only watching a 30-minute sitcom? No worries: Pick and choose three to four moves based on the body parts you want to work that day, or just hit up the Walk Out Pushup and Burpee for some quickie full-body action.
COMMERCIAL BREAK 1
Start in a standing position with legs hip distance apart. Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can. Then stand back up. Do the same thing again with the left leg. Repeat those moves for 30 seconds, and then take a 15-second break. That’s one set. Complete three sets for toned glutes and legs. Advanced version: Hop into position instead of stepping for extra cardio and strength-building.
COMMERCIAL BREAK 2
Walk Out Pushup
Start standing. With straight legs (or, if you’re not warmed up, with a micro-bend in the knees for the first couple of reps), bend forward and walk your hands out on the floor into a pushup position. Do one pushup, and then walk your hands back to your feet and stand all the way up. Repeat again, but this time, do two pushups at the bottom of the move. Keep adding one pushup until you’ve hit five pushups in a row—you’ll do a total of 15 pushups and you’ll really activate your upper body and core. Rest for 15 seconds. Repeat this circuit again but reverse it—this time start with five pushups first and then work your way back down to a single pushup at the end.
COMMERCIAL BREAK 3
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 then explode from the low crouch all the way up into a jump at the top, reaching your arms up overhead—try to get some serious air underneath you. Return to neutral. Repeat for 30 seconds, and then take a 15-second break. That’s one set. Complete three sets for a cardio burst that works you all over—this move targets your abs, legs, quads, and shoulders. Advanced version: Do a pushup between 3rd and 4th steps to really work your chest.
COMMERCIAL BREAK 4
Grab a medium-heavy dumbbell or medicine ball. Lie on your back with arms stretched overhead, holding the weighted object in both hands. Simultaneously crunch your straight legs and arms up to touch, then lower down, but don’t let your arms and legs rest on the ground. Repeat for 30 seconds, and then take a 15-second break. That’s one set. Complete three sets for strong upper and lower abs.
COMMERCIAL BREAK 5
The Downward Dog Pushup
Start in a down dog position, driving your heels down to the floor and lifting your hips as high as you can, then move your weight forward into your upper body. Tuck your neck down so you’re looking at your feet, then lower the top of your head down to the floor, splaying your elbows out to the side. Push back up to starting position. Repeat 10 to 15 reps, and then rest for 15 seconds. That’s one set. Complete three sets for sculpted shoulders and super-toned arms.
COMMERCIAL BREAK 6
The Mountain Climber
Starting in a plank position, drive one knee at a time into 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. The energy should be coming from deep in your lower abs. Do this for 30 seconds, then rest for 15 seconds. That’s one set. Complete three sets for great core conditioning and a calorie blast with low impact. Advanced version: The Mountain Jumper—jumps both knees forward and back together for some major cardio and core work.