Not quite motivated for a serious workout? Couch potato exercises may be the way to go.

In fact, if you find it hard to keep moving, you may have your genes to blame. A recent study from Peninsula Medical School in the United Kingdom found that an “activity gene,” rather than environmental factors, had the largest influence on physical activity levels.

So does that mean you’re doomed to be a couch potato? Not at all, says Robyn M. Stuhr, executive vice president of the American Council on Exercise. “You may never be one to enjoy spending an hour a day on the treadmill. But no matter what your preferences or your genetic make-up you can fit a little exercise in on a regular basis.”

In fact, Stuhr has a plan that removes your last excuse: a workout that doesn’t even require you to move far from your sofa. Do all three steps of these couch potato exercises for a more complete 30-minute workout:

1. Stretch: Lie on your back on the sofa, and slowly bring one knee up to your chest, pulling it in with your arms as far as feels comfortable. Hold for 10 seconds, then slowly release. (You should be able to keep your head turned comfortably toward the television as you do this.) Repeat with the other leg, alternating two times. Next, stand up, hold arms out to the sides and slowly move them in big circles. Repeat eight times; then reverse the direction of the circles. 
You’ll get: About six minutes of a workout with this sitting exercise, if you repeat this sequence at the beginning and end of the show you’re watching.

2. Strengthen: Stand and slowly raise one foot a few inches in front of you, then trace the letters of the alphabet with that foot (hold the sofa arm if you need support). Repeat with the other foot. Next, lie flat on the floor. Tense your thigh muscles and abdominals, and lift one leg about 6 inches off the ground, then lower. Repeat four to six times, then, switch legs.
You’ll get: Five to seven minutes of exercise, if repeated at the beginning and end of a show.

3. Sweat: During commercial breaks, march around the room, lifting your knees as you step. After about a minute and a half, stop and march in place, stepping side to side occasionally.
You’ll get: Sixteen minutes of exercise, if you do this during every commercial break during an hour long show.