You're flopped on the couch and the only muscle you're moving is the one in the finger that pushes the channel-up button on the remote control. Sound familiar? It's what millions of us do every night. The same millions who complain that we'd work out if only we had more time.

Time is something we seem to have plenty of, as long as it involves being glued to the tube. The average American watches nearly four hours of TV a day. That's 28 hours a week! Sure doesn't leave much time for activities that get us sweaty and make our hearts pound -- unless we're talking Fear Factor -- does it?

Well, with a little effort, you can have your E! True Hollywood Story and a bod like Buffy's too. It's a matter of seeing your viewing time as a golden opportunity to sneak in some physical activity. Here are a few suggestions for turning up the volume on fat burning and muscle toning while you watch, followed by a 30-minute sample workout. They're as easy as ABC. Uh, no pun intended.

Do something. Do anything. Work your middle during Malcolm. Touch your toes during Touched by an Angel. But don't just sit there! Even if you walk on your treadmill at a snail's pace, it's better than nothing. Put it this way: Stroll along at three miles an hour while reliving Chandler and Monica's wedding, and you'll burn off about 130 calories. Root your glutes to the sofa, and you'll only use up about 30 calories.