If you are like me you just might be looking forward to the upcoming season premieres of your favorite television shows. My three favorite shows? The Biggest Loser, Grey’s Anatomy, and The Office.

In some cases I tape these shows, watch them at a later time, and buzz right through the commercials. When I catch an episode at its regularly scheduled time, instead of sitting on my comfy red chair for 30 minutes to 2 hours(!) straight, I make myself get up and move. Commercial break workouts have become a great way for me to get in some extra exercise and can keep me from feeling like a complete coach potato.

Lucky for me, I have a spinning bike placed right in front of my television set. It’s pictured here along with my handsome workout partner, Bella. Speaking of commercials, Bella probably belongs in one…just look at that face!

Anyway, sometimes I’ll do interval sprints during the frequent commercial interruptions. For example, I will sprint one commercial, recover the next, and repeat this sequence until the show comes on again. The next commercial break I might crank up the resistance and climb a hill for the first commercial, then release the resistance and sprint for the next commercial, repeating this sequence until the show returns.

Other times, I’ll do some body weight or light weight exercises during the commercial breaks. For instance, I’ll pick 4-5 exercises and complete 15-20 reps of each one, repeating the circuit until the advertisements are over. Here are some of the movements I pick from:

• Squats
• Forward lunges
• Backward lunges
• Side lunges
• Single-leg deadlifts
• Push-ups
• Tricep dips off the floor or chair
• Bridges
• Clams

If I want to get my heart rate up a bit more, I might mix in 30-60 seconds of some of the following moves with the exercises above:

• Jumping jacks
• Running in place with high knees
• Running in place with butt kicks
• Air jump rope
• Burpees
• Tuck jumps
• Single-leg hops

Then, at the end of the show while waiting patiently for a preview of the next episode, I’ll stretch out. Before I know it, I’ve completed a nice interval workout in no time while indulging in my favorite primetime comedy or TV drama.

So, instead of feeling like The Biggest Loser just watching Grey’s Anatomy, I’ll work on my own, all while getting a little McSteamy (that’s what he said).