Commercial Break Workout: Total Body Blaster


Who’s ready for another Commercial Break Burn during tonight’s episode of Extreme Weight Loss?! No better way to spend this Tuesday night…or really any night for that matter: Getting fitter yourself while watching someone transform her life on national television.

The how-to is easy: Turn on your TV to ABC at 9/8C (wink, wink); begin watching Mitzi’s heartwarming journey; and at every commercial break, get off of your buns and do as many rounds as possible of the following:

5 bench dips
10 air squats
15 swing ups

*NOTE: Feel free to use the sofa or a chair for support as pictured above. Also feel free to do your squats freestanding, without support!

When the commercial break is over and EWL is back on, stop and breathe. Repeat the circuit at each commercial break for a total body burn!! Check in with me after the show and let me know how you did! Now go earn those bragging rights ;).




  1. Tamisha McGuire - June 18, 2016 daughter is 16 years old today and has been through enough to break an adult, at the age of 12 she was diagnosed with stave 4 cancer ( Non-hodgkins B Cell Lymphoma). She played basket ball up till they told her she had to start chemo in Little Rock Arkansas..long story short she needs help with her weight and I’ve done everything I know to do. I’ve bought the DVDs and she has up to date equipment that she got for her Make A Wish. I am asking for help for her..she absolutely adores ur husband show and I’m a desperate mom trying to help my daughter..she is 5’7 and about 320lbs now…motivation is a big thing..please can you help me help my daughter feel better about herself. She’s a fighter and needs help winning yet another huge battle.

    Thank you for your time. God Bless your family and all you do to help others.

    • Team Powell - June 18, 2016

      Hi Tamisha: Thank you for sharing your daughter’s story with us, and she’s definitely been through a lot! Chris and Heidi truly wish they could personally help everyone, but they’re not able to take on clients at this time. It is best for her to work with her healthcare team on any nutrition and exercise program as she is still a teenager and can continue to grow and develop and since they can work with her on a one-on-one basis now and in the future. And here’s a post about Chris and Heidi’s #1 transformation tool, and it can definitely help with motivation: We wish her the best!

  2. Tatiana - May 22, 2016

    Hello Heidi!
    Please tell me the exercises to be performed for the waist?

  3. Jacqueline Kyle - September 2, 2015

    I love your show!! I am so into fitness/nutrition. I was wondering if you could email me a upper and lower body workout?

  4. Brittney - August 26, 2015

    Brilliant Idea Chris:
    A commercial during the Extreme Weight Loss break with Chris/Heidi motivating everyone to get up and try new/different techniques sounds like a great reminder! AND healthy snack options for the evening sweet or salty snackers!

  5. Dona - August 18, 2015

    You are inspiring! I would love to work with you on reshaping my life, and body. Please tell us where to find the dress you wore to Mitzi’s reveal. Thank you, and continued success.

  6. Dee - August 18, 2015

    Hi, Heidi first off I think u look awesome. I could really use ur help I have seen how u have helped out so many. Is there some how I can send u a personal message to begin with?
    I really don’t want anyone to b able to see.
    Thank you in advance

  7. Andrea - August 18, 2015

    I’m sitting here watching this episode with Mitzi and it’s so amazing. Very happy for her.

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