This workout is one that I use while I watch my beloved Carolina Panthers each Sunday (when I am not at the game of course!).
I do the workout for at least a half, and if I am feeling really good, I will continue for the whole game.
Necessary equipment: Your body and some form of cardio equipment.
I use an elliptical trainer for the cardio portion of the workout below. You can use anything you like, treadmill, Tony Snow's Gazelle, etc. You can even do jumping jacks, jump rope, or run in place!
Here is the routine:
While the game is on: Cardio at about a level 5 or 6 on the perceived exertion scale.
Commercial Breaks: Rotate between 25 push-ups, 33 crunches, 25 reverse crunches, and 25 lunges.
Once your "Commercial" exercise is complete, rest for the remainder of the commercial break.
The average length of a televised NFL game is about 3 hours. With about 15 minutes for halftime, that leaves 2 hours and 45 minutes. That means that if you workout for only the first half, you will get in a nice 1 hour and 15 minute (give or take) interval workout!