Channel surfing burns few--if
any--calories, yet the average American woman watches nearly 5
hours of TV daily, reports Nielsen Media Research. And the
risk of packing on pounds rises by 23 percent with every
2-hour increase in daily viewing, according to a Harvard study
of more than 50,000 women.
But you can stay slim while
you watch your favorite shows with this TV-friendly circuit
designed by Cindy Whitmarsh, star of the exercise video 10
Minute Solution: Target Toning for Beginners. The
half-hour workout alternates between moderate cardio moves
during the show and high-intensity cardio bursts and
multimuscle strength exercises during commercials. To get
started, you'll need 3- to 5-pound dumbbells, a sturdy chair,
and a mat. Breaks can vary, so you may need to adjust the
times slightly. Repeat the circuit if you're watching an
hour-long show.
Set 1 Showtime Cardio
March (not shown): Lift knees to a comfortable
height and march in place. Continue until commercial
break.
Commercial Break #1 1. Quick feet
(not shown): Spread feet wider than hip-width and take
quick running steps for 30 seconds, barely lifting feet off
floor and keeping hands in front.
2. Lunges with curls: Stand with
feet together, holding a dumbbell in each hand, palms forward.
Step right foot forward about 2 feet. Bend right knee and
lower left one straight down toward floor. (Keep right knee
over ankle; if it's not, take a bigger step.) As you lower,
bend elbows and raise weights toward chest, keeping elbows
next to body. Press into right foot and stand back up,
bringing feet together and lowering weights. Alternate legs
for 2 minutes, taking breaks as needed.
Set
2 Showtime Cardio March with a kick
(not shown): March in place, right, left, right. Next,
kick to the front with left leg. March another three beats
(left, right, left) and then kick with right leg. Kick at a
comfortable height so you don't hunch over. Continue,
alternating left and right kicks between
marches.
Commercial Break #2
1. High knees: Jog in place,
lifting knees as high as you can for 30 seconds.
2. Push-ups with a
row: Holding a dumbbell in each hand, kneel with weights
on floor and body extended to form a straight line from head
to knees. (a) Bend elbows to sides and slowly lower body as
close to floor as possible. Keep abs tight. (b) Hold for a
second, push back up to starting position, and do a row with
right arm, squeezing shoulder blades, bending elbow, and
lifting dumbbell toward chest. Hold for a second, then slowly
lower weight. Do another push-up followed by a row with left
arm. Alternate arm rows for 90 seconds, taking breaks as
needed.
Set 3 Showtime
Cardio Step touch (not shown): Step right foot
to side about 2 feet and tap left foot next to right. Then
step left foot out about 2 feet and tap right foot next to
left. Continue stepping side to side.
Commercial
Break #3
1. Jumping jacks: Stand with
feet together, arms at sides. Hop feet apart, raising arms
overhead. Then hop feet together, returning arms to sides.
Continue for 30 seconds.
2. Wall squats with side raises:
Hold a dumbbell in each hand, press back against wall, point
toes forward, and slide down wall until legs form 90-degree
angles, with knees directly over ankles. (Scoot feet farther
away from wall, if needed.) Bend arms at 90-degree angles so
dumbbells are about waist height in front. Slowly lift arms
out to sides until dumbbells are at shoulder height. Hold for
a second, then slowly lower. Repeat for 45 seconds.
3. Wall squats with shoulder
presses: Maintaining the wall squat (you can stand if this
is too hard), position dumbbells slightly above shoulder
height with palms facing forward and elbows out to sides.
Slowly press dumbbells overhead until arms are almost
straight. Hold for a second, then slowly lower. Repeat for 45
seconds.
Set 4 Showtime
Cardio Kickbacks (not shown): Step right foot to
side about 2 feet and kick left foot up behind you toward
butt. Then lower left foot out to side and kick right foot up
behind you. Let arms swing forward and back as you alternate
sides.
Commercial Break #4
1. Ski jumps: Jump from side to
side, as if you were hopping over a line. Keep feet together,
and bend knees when you land. Jump for 30 seconds.
2. Triceps dips: Place hands on
sides of a sturdy chair, feet flat on floor, and bend knees 90
degrees. Bending elbows behind you, slowly lower body until
arms form 90-degree angles. Hold for a second, then press back
up. Repeat for 45 seconds.
3. Dumbbell twists: Sit with
legs bent and feet off floor. Hold a dumbbell in front of
chest. Rotate torso (and dumbbell) slowly from side to side
for 45 seconds. (If this is too challenging, keep feet flat on
floor with knees bent.)
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