Tip of the Day: Couch Potato Workout


Need to veg out and lose yourself in your favorite show (I’m looking at you This Is Us!) but also need to workout?! Don’t worry, we’ve got your back! Back in the good ol’ Extreme Weight Loss days, this little commercial break burn was one of our workout tips! Such a quick, easy way to sneak in a pump without interrupting your regularly scheduled day. I’d call that a win-win!

This little workout may seem pretty easy, but when done during every single commercial break this bad boy gives a good burn! Try it out during your next TV binge and let me know what you think! Full workout below!

So here?s tonight?s Coach Potato Workout…

During EACH commercial break, perform as many rounds as possible of:
10 sofa squats (perfect move to get you from the couch)
10 sofa/chair dips
10 sofa crunches or swing ups on the floor 
*NOTE: Sofa crunches are performed by sitting on the edge of your couch, holding on to the seat of your sofa, extending your legs, then crunching them to your chest.

There are approximately 36 minutes of commercial breaks during a 2 hour show. Plenty of time to get your sweat on ;). Count your rounds over each commercial break and report back!



Related reading:

Olympian Couch Potato Workout: Rio Edition
Commercial Break Workout: Total Body Blaster
EWL Commercial Break Burner!!
A Lotta Tabata || 4-Minute Total Body Toning Workouts

*Originally posted on September 9, 2014

26 Responses

  1. This was excellent! I didn’t do the exercises you had listed but I was motivated and did a bunch of other exercises including using my kettlebells, squats, planks, sit-ups, etc! I am so glad that I got up every commercial to move and I had the show recorded!! Very proud of myself for not fast-forwarding the commercials. I’m sure that I’ll be sore tomorrow!! 😀 Thank you! Can’t wait for the next season!

  2. Great idea. I love to relax while watching the show, but what a wonderful way to get in activity. I am so inspired by you both, in fact my new program for my coaching clients (primarily business owners and others who are suffering financially) uses some of your techniques to train them and improve their financial life. I hope to meet you in person some day.

  3. I’m an Arizonan traveling the world with my husband who’s in the army. Moving all the time makes it hard to get into a good routine. Even more so with two girls under 4. I know I’ve got a snowballs chance in Mesa of actually getting a hold of you this way, but I’m really struggling. I’m 120 pounds over weight and trying my best to get this weight off. Please help me, Heidi.

    1. Help is on the way! Chris and Heidi have made all the tools they use on the show available for all of us to use! Check out their carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it will teach you everything you need to know and do to achieve your own transformation! Learn about the nutrition basics here: https://heidipowell.net/2713/carb-cycling-101/. You can do this! 🙂

  4. I love that in any situation there is a workout to be had. I find myself doing this kind of work out on occasion when work runs late and I just don’t feel like fighting for space at the gym.

    I just want to say I am addicted to this show. I love the transformations that take place. I wish that I could work out with the two of you!!! I’m not sure where I would fit it in though. Between work, workouts i.e.. boot camps, HIIT training and lifting, to ballroom dancing with my husband, sometimes I have to catch up with the show later.

    Thanks for all the inspiration and keep up the good work!!!

  5. While watching tonight I did 45 sit ups, 30 crunches, 30 leg raises, 110 squats, 110 hip thrusts, 15 pushup, and 2 minutes of plank. Plenty of time. And on a low carb day! Now doing a Piyo workout right after the show.

  6. Tonight I was watching your season finale not only did I do your couch potato workout but instead if sitting on the couch while I watch the show I sat on my fitness ball and bounced the whole time and did crunches I feel great thank for inspiring me to lose the last 40 pounds

  7. Hi Heidi. Chris is always asking us to celebrate Sunday. We’ll I celebrate today because I made it 1 way up that rope today! I believe and know I could have gone all the way but when I realized I was doing it I screamed and literally dropped. Then I was so pumped with adrenaline I was shaking and couldn’t do it again. Next time it comes up in skill work I should conquer it and I promise not to just let go. Lol thank you to you and Chris for being so inspirational! My true inspiration is myself being able to live my own life but you guys definitely help keep it up!

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