When work or family life take priority over personal fitness goals, it’s time to get creative with simple exercises that slide seamlessly into your day.

With September being the zaniest time of year not just for the work-horses and family men, but also pro sports fans, it makes for a great opportunity to work some fitness into your football-hockey-baseball matrix of an afternoon.

Wall squats, triceps dips, lunges, planks, push-ups, and the many other do-anywhere, equipment-free exercises are the easiest go-to exercises to do in front of the TV. If you’re lacking motivation, turn it into a game. Here’s a fun example for hockey fans:

Goal!
Every time a player scores a goal, why not crank out five burpees? See how to do this full-body exercise here.

Penalty
Emulate the player who just took a penalty, by dropping to the floor for 10 push-ups. This timeless classic builds your chest, shoulder and tricep muscles.

Commercial Break
This is the ideal time to lunge your way down the hall to the bathroom. It’ll work your thighs, butt and hamstrings.

According to ESPN.com, there are 2.66 goals scored per team, per game, with an average of 10 major penalties doled out during regulation time. Even if you ignore the third rule completely and only lunge to the bathroom at the end of each period, that adds up to 25 burpees, 100 pushups, and 6 rounds of lunges per game. That, my friends, is how you change a lot, without having to change much.