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


  1. Kim - October 15, 2017

    Love this!! ❤️

  2. Michelle McCoy - October 13, 2017

    I will definitely be doing this!!!

  3. Heather - October 12, 2017

    I have watched you and Chris for years! Such an inspiration! I love this suggestion to do some sort of movement during commercials! I have a desk job and try to do these kinds of things during my work day.

  4. Janell Ritz - October 12, 2017

    That is a great idea!! There are those nights that I just don’t want to work out, or don’t really have the time( I guess I don’t make the time ☹️).

  5. Brandi - October 12, 2017

    I need to keep this in mind.

  6. Haven Hooper - October 12, 2017

    This! I need this with being a Stay at home mom!

  7. Amy Morini - October 12, 2017

    One of my favorite post!❤️

  8. Denise - September 29, 2014

    I need help I am over Wright Please help me my friend know me she write you guys about me she picture of me I love your show

  9. Kim - September 12, 2014

    Hi. I have subscribed to your free news letter but never received it. Can you please help me to get it? Thanks.

    • Team Powell - September 12, 2014

      It’s actually not available yet – please be patient with us. 🙂

  10. Melissa McDonald - September 11, 2014

    So sad that last night was the season finale….Your show totally motivated me to be a better ME! Can’t wait till next season!

  11. Erin - September 11, 2014

    Most of the time I can’t watch the show when it airs, so I have to catch up on it later in the week. I ride the exercise bike through one hour of the show! I love seeing the transformations people have as I am going through my own. I recently lost about 25 pounds, which was the last of the baby weight I needed to take off! Thanks Heidi for your inspiration to others and to me!

  12. Jennifer Holloway - September 10, 2014

    Love pair of you. Been begging help, as a group, those us can’t lose those 35 or so pounds. I’m hurt from previous broken bones. Can’t run. Need learn goid exercises for me + nutrition always need learn.
    Others will come aboard, probably huge overflow! Help?
    Can’t seem get done on own, trying!

    • Team Powell - September 10, 2014

      Hi Jennifer: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It can work no matter how many pounds you want to lose! 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/. Be sure and discuss it with your healthcare team first. You can do this!

  13. mary - September 10, 2014

    I have only one leg so it’s nice to hear of any exercises I can do from my couch…

  14. Deanna - September 9, 2014

    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!

  15. nikki - September 9, 2014

    A mile a Night walk. Going in my third week. Not easy staying committed. Im really trying.

  16. Sarah Thompson - September 9, 2014

    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.

  17. Steph - September 9, 2014

    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.

    • Team Powell - September 10, 2014

      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! 🙂

  18. Barbara - September 9, 2014

    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!!!

  19. Nicole - September 9, 2014

    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.

  20. Brandilyn - September 9, 2014

    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

  21. Amanda Diamond - September 9, 2014

    I’ll do a few. I did go to the gym earlier and my arms and legs hurt.

  22. Jennifer - September 9, 2014

    That was suppose to say 1/4 of the way.

  23. Jennifer - September 9, 2014

    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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