May 23, 2024

Small-Space Cardio

Fit Body:

Small-Space or Stationary Cardio!

Not all cardio has to cover miles, use expensive equipment and take up lots of time, to contribute towards a healthier cardiovascular system. Stack stationary moves to power up your heart and lungs, burn calories and even reduce stress and muscle tension. For example:

Jumping Jacks.

Jump Rope.

Jog in place.

Plyometrics or hopping in various patterns.

Body Weight moves performed at a faster pace and in succession without a rest period.


*Consult your physician before performing exercise.

Seated End-of-Day Stretch

Get Fit Quick Tip:

Low Back and Leg Stretch

Begin seated on the floor, with both legs straight out in front of you. Gently tuck your chin to your chest and bend forward, reaching straight out with both hands. Hold for one or two deep breaths, then slowly return to your upright posture.


*Consult your physician before performing exercise.

Total Core Strength

Get Fit Quick Tip:

Leg Raises for Total Core Strength.

Lie on your back. Place your arms wherever most comfortable to help maintaining neutral pelvis. Lift your right leg up off the floor about 2 feet, maintaining core stability, slowly lower your right about twelve inches. Immediately lift your left leg and slowly lower. Repeat leg raises 10 times total. This exercise is for intermediate exercisers, without injury concerns.


*Consult your physician before performing exercise.

Commercials without a Break by Hope Epton

Exercise has long been linked to reducing the risk of chronic conditions. So if it’s so good for us, why do people simply not have the time to workout? It’s more likely that it is not a priority, because 30 minutes a day doesn’t seem too much to dedicate to your overall health.


So where do you find the time? Simple. If you watch one hour of television, you have on average 20 minutes to workout during commercial breaks. While it’s recommended by the American College of Sports Medicine (ACSM) that you perform at least 150 minutes of moderate-intensity exercise each week, this is certainly a good start.


The average television commercial is 30 seconds long, sometimes it can be a minute, and rarely longer. Having this in mind, you can perform a different exercise for each commercial, or a series of exercises throughout one commercial break.


Here is an example of a Commercial Break-Out. On average, there are about 4-5 commercial breaks in an hour of programming, so each round can be done per break, and repeated if there is time.


This sample workout requires no additional equipment: (Please consult your physician before beginning this or any exercise program.)


Round 1:

Plank for 30 seconds, 10 Pushups, 10 Mountain Climbers, and 10 Burpees


Round 2:

Plank for 30 seconds, Crunch time: 10 Regular, 10 Bicycle, and 10 Reverse Crunches


Round 3:

Plank for 30 seconds, 10 Front Lunges, 10 Squats, and 10 Reverse Lunges


Round 4:

Plank for 30 seconds, 10 Flutterkicks, 10 Vertical Leg Crunches, and 10 Heel Touches


Round 5:

Plank for 30 seconds, 10 Dips, 10 Back Extensions, and 10 Table Tops


Want more of a cardio challenge? Add 10 jumping jacks or jog in place for 30 seconds between each round.


If you have a stability ball, watch your favorite program sitting on the ball instead of the couch. You will burn extra calories and strengthen your core. If you have dumbbells or resistance bands you can incorporate an array of additional exercises into your regime.

Make your health a priority while enjoying your favorite television programs.

This article is written by Hope Epton. ACSM Certified Health Fitness Specialist. Follow Hope on her blog at Or via her facebook page, twitter, or pinterest,