当然了，你可以趁着播放广告的间隙去冰箱拿些东西吃。不过一小时超过15分钟的广告时间可是燃烧卡路里的大好机会哦。下面的这些小动作，不需要一样特殊设备，在电视前的地板上就能完成。
Wall Sit
Wall Sit
"Holding this position strengthens your core, quadriceps, and glutes, which in turn helps prevent pain in your low back, knees, and hips," says Vonda Wright, MD, an orthopedic surgeon and author of Fitness After 40. Stand with your back against the wall, feet shoulder-width apart, and squat down until your knees are at about 60 degrees; hold for 30 seconds—about the length of one commercial.
贴墙坐
这个动作可以增强你的核心肌肉、四头肌和臀肌，能有效防止腰部、膝盖、臀部的疼痛。背部贴墙站好，两脚齐肩站立，下蹲至膝盖成60度角。动作保持30秒，刚好大约一个广告的时间。
Plank
"This move is meant to work your core, but it's amazing for your upper body," says Wright. Using your elbows and forearms to support yourself, hold a push-up position for 30 seconds; work up to two minutes.
平板式
这个动作锻炼核心肌肉群，但却对上半身非常好。用肘部和小臂支撑身体，保持俯卧撑的动作30秒钟，逐渐延长至2分钟。
Side Plank
Side Plank
For side plank, face the television, propping yourself up on your bottom forearm. Hold for 30 seconds, working up to two minutes. Repeat on the other side.
侧平板式
面朝电视机，用身下的前臂支撑身体30秒钟，逐渐延长至2分钟。换方向重复动作。
Standing Lunges
Standing Lunges
"By doing lunges slowly, you increase intensity," says personal trainer Pete Cerqua, author of The 90-Second Fitness Solution. Standing, take a big step forward with your right leg. Sink halfway into a lunge (right knee at a 45-degree angle) and hold for five seconds. Sink further (your knee at a 90-degree angle); hold for five seconds. As you rise up, pause halfway and hold five more seconds, then return to a standing position. Repeat, alternating legs.
箭步蹲
缓缓做此动作，增加锻炼强度。站立，右腿前跨一大步，半蹲至右膝成45度角，保持5秒钟。继续下蹲，膝盖成90度角，保持5秒钟。起身，办途保持5秒钟然后，恢复站立动作。换方向重复动作。
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