Quick Commercial Break Workout: 10-Minute Office Circuit

Do you ever catch yourself lounging on the couch for hours, binge-watching your favorite shows? It’s easy to lose track of time when television is that good, but those commercial breaks are a perfect opportunity to move more without disrupting your routine. A typical commercial break lasts about two minutes — enough time for a quick, effective full-body routine that targets major muscle groups and boosts calorie burn. This commercial-break workout is simple, fast, and adaptable for any fitness level.

Equipment Needed: Yoga mat or another comfortable surface; optional interval timer or app to keep track of 30-second intervals.

How It Works: When the commercials start, hop onto your mat and begin. Perform each exercise at a steady, brisk pace for 30 seconds, then move immediately to the next exercise. Complete the four-exercise circuit repeatedly until the commercial break ends. You can do this during every commercial break throughout the day for consistent activity and meaningful results over time.

Exercises:

1. Knee to Outside Elbow Plank
2. Diamond Push-ups
3. Prisoner Squat
4. Bicycle

Knee to Outside Elbow Plank

Diamond Push-ups

Prisoner Squat

Bicycle

Want more fast, efficient workouts? Try these Tabata-style routines:

4 Minute Fat Burning Tabata Workout
Jazzed Up Jacks and Jumps Tabata Workout
Total Body Tabata Challenge