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I always felt there was something inherently wrong about sitting on my butt while watching The Biggest Loser, so I got into the habit of doing step-ups during the commercials (I use my stairs, so can't watch the show while I step). Depending on the length & number of commercials, I can usually get 500 or more step-ups in during the course of a one-hour show, or 15-20 minutes of fitness minutes!
If you don't have stairs, you can purchase a step-up block from a sporting-goods store or even Wal-Mart or Target. Then, you could step-up while you watch your show!
If you are going to sit there during your favorite tv show that is fine, but during those pesky commercials that no one watches, add in a set of push ups and/or sit ups. These will add just a little extra to the exercise that you should already be getting. 30
If you're watching a show and get interrupted by the commercials you have a great opportunity to pop off some quick sit ups, push ups, squats or leg raises. By choosing an activity that doesn't require any special tools, you can squeeze in a bit more conditioning that will make a difference week after week.
Find other calisthenic or body weight exercises if the ones above arn' ones you enjoy. it should be a chance to use the 3 minutes to make your life better, not a chore that makes 3 minutes of commercials seem appealing.
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