March Madness: The Workout


I am from Indiana. Which is known for exactly three things: corn fields, the Indy 500 and basketball. Just like lots of other Indiana kids, I grew up tossing a basketball in a hoop in my driveway and still love the sport today. If you are anything like me, you’ll spend the next few weeks glued to your TV watching the Big Dance.
All that screen time can leave your workouts on the back burner. Instead of skipping your sweats, do them at the same time!

Below you’ll find some perfectly-timed workout blasts to fit in the standard timeouts and breaks during a college basketball game. Of course, short burst exercise isn’t a replacement for a long gym session, but this workout will help you squeeze in your fitness and watch your favorite team on the road to New Orleans. Once April comes ‘round, you can head back to your regular fitness routine.

30 Second Timeout

With only half a minute to use, 30-second timeouts don’t offer a lot of time to get in a workout, but thanks to some lower-body classics, you can still feel the burn. Make sure you stay warmed-up during the game to avoid injury. With the excitement of the big tournament, that shouldn’t be a problem.

  • 10 alternating forward lunges
  • 10 squats

Full Timeout

The 60-second full timeout gives enough time to get in a quick equipment-free arm workout. If you aren’t ready to do regular push-ups, try a modified version either on your knees, off the back of the couch, or against the wall.

  • 15 tricep dips (off couch, chair or coffee table)
  • 15 push-ups

TV Timeout

Depending on the contract, TV timeouts can range anywhere from 1-3 minutes. If you’d like you can combine both the leg and arm workout from above and fit it in during commercials, or try out this floor work that focuses on the core.

  • 1 minute plank
  • 30 seconds bicycle crunches
  • 30 seconds back extensions
  • 30 seconds push-ups
  • 30 seconds v-sits


Chances are you’ll get sucked into another game during halftime (doesn’t that always happen) but if you do manage to pull yourself away for the 20 minutes, make sure you get away from the screen and get in some steady state cardio. A 20 minute brisk walk is enough to energize you and keep you fresh for the next game.

If you do these moves during each game, you’ll get in over 30 minutes of activity. No more guilt for watching that double, triple or quadruple header!

Who’s your pick to win it all this year?

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Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!