Have you heard of ad break workouts?

Struggling to decide if you should watch another episode of your favourite show or exercise? Well, what about this most wonderful solution: binge watch TV and get a workout in?!

If you haven’t heard of ad break workouts, let me tell you all about it!

The main idea of ad-break workouts is that once there is a commercial break on tv, (or if the opening credits of your show are obnoxiously long) instead of going on your phone or fast-forwarding through the ads, just get up and start doing a mini workout! Not only is this a great way to get some exercise in, but these workouts can also be enjoyable, especially if you do it with a friend or your partner.

I have listed some of my favourite ad-break workouts for you to try. Not only do these mini-workouts get your heart rate up, but they also make you feel less guilty about watching TV all day, so it’s a win-win!

Mountain Climbers

Well, you didn’t expect these to be easy exercises, did you? This is a workout after all!

Mountain climbers are an excellent way to get you warmed up and pumped. Try doing as many as you can while the opening credits of your show are on, or by doing a couple of sets if it’s an actual ad break. You will really appreciate sitting down to watch your TV show after a couple of these bad boys.

How To:

  • Start in a plank position and make sure to distribute your weight evenly between your hands and your toes.
  • Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
  • Pull your right knee into your chest as far as you can.
  • Switch legs, pulling one knee out and bringing the other knee in.
  • Keep your hips down, run your knees in and out as far and as fast as you can.


If you’ve read my blog before, you will know that I am fond of a decent squat workout. Squats are a simple exercise to do during ad breaks, or even while you’re watching your show. If you have a good squat form and know what you’re doing, you can just squat mindlessly as you watch your favourite show, and before you know it, you’ll have buns and legs of steel!

How To:

  • Start by standing with your feet shoulder-width apart, resting your arms down at your sides.
  • While bracing your core and keeping your chest up and neck neutral, bend your knees and push your hips back as if you’re going to sit in a chair.
  • When your thighs are parallel to the floor, pause.
  • Repeat until you can’t repeat any more!


People have been doing lunges forever, and there is a reason for it: they work! Like, they really work, no matter how in shape I am, a good set of lunges will be sure to make my legs ache the next day.  Lunges are also such an easy workout to do during an ad break, or even while your show is on as it takes very little concentration and you can do them on autopilot.

How To:

  • Step forward with one foot until your leg reaches a 90-degree angle.
  • Keeping your weight in your heels, push back up to the starting position.
  • Repeat 10 to 12 reps on one leg, or switch off between legs until you’ve totalled 10 to 12 reps per leg.


Planking during ad breaks is actually a fun way to challenge yourself! Why not see how many ads you can hold that plank for? Or perhaps have a contest with your roommate to see who can hold it the longest? The winner gets to pick the next show to watch!

How To:

  • Get into the forearm plank position.
  • Align your elbows on the ground directly underneath your shoulders with your feet hip-width apart.
  • Make sure your back is flat and your head and neck are in a neutral position.
  • Drive your elbows into the floor, and squeeze your quads, glutes, and core.

Hip Raises

This is an easy exercise to wind back down to. You can lie on the floor and watch TV all while working that core – I can’t think of a reason why you shouldn’t be doing hip raises on the reg!

How To:

  • Lie flat on your back with your arms extended straight out to side beside you.
  • Bring your knees up, placing your feet flat on the ground. Keep your core tight and squeeze your glutes while you raise your hips to form a straight line between your shoulders and your knees.
  • Pause for five seconds and then lower your hips back down.

And there you have it! – Next time you find yourself stuck in an endless Friends marathon (again), just get yourself up and get moving! Watching TV and working out is a great way to motivate yourself, and it takes a lot of the pressure off when you work out in a casual setting. So why not give ad-break workouts a try and let us know how if you enjoyed it!