Fit in 15 Minutes! Try these great quickie workouts

A study published in the Journal of Applied Physiology in 2007 showed that men who did short workouts with rest periods in between burned more fat than those who did longer, more sustained workouts. In other words two fifteen minute workouts per day burns more fat than a single sustained thirty minute workout. In order to maximize fitness and fat burning, it’s important to exercise at a higher intensity during these shorter workouts. A slow fifteen minute walk is better than no exercise at all, however it would be more effective as a power interval work interspersing your fastest walking pace for a minute with a 30 second recovery at a slower pace. 

Shorter workouts throughout the day add up to significant health benefits.  Having several shorter workout bursts increases your after burn – the calories you burn after the session, because you get several metabolic boosts throughout the day.  For those without a lot of time or who are intimidated by a longer session or simply don’t have the stamina, shorter sessions are appealing, manageable and productive.

Some ideas for Quickie Workouts

Set up a circuit with 6 exercises.  Allow for a minute at each station with 30 seconds rest in between each exercise and repeat twice for an 18 minute fat blasting session.  Here are three sample workouts!

1.        Cardio – Jump rope, Jack touchdowns, high knees, butt kicks, side shuffle, jump shots,

2.       Strength – Pushups, squats, dips, lunges, sit ups, plank

3.       Cardio + Strength – Walking Lunges, Reverse Plank, jump squats, seated hold, sumo squats, squat jacks

Use one piece of equipment to keep the workout moving fast. Here are 3 examples:

1.        Fit ball (large ball) – sit ups, wall sits, pushups (feet on ball), leg drops (ball between feet when lying), lying hamstring curl with ball under heels, hamstring curl (ball under heels).

2.       Medicine ball – squats holding ball, overhead slams, sit-ups, push up pass, overhead press, seated elbow dip

3.       Exercise bar (body bar or any weighted bar) – squats, lunges, overhead press, chest press, curls, triceps extensions, roll ups

4.       Resistance bands with handles – squats, bicep curl, overhead press, triceps extension, lunges, rows, chest press, side rotations, side bends

Use an exercise video – these are convenient and you can choose a video that is of shorter duration or breaks the workouts down into segments that you perform in 15 – 20 minute intervals.

Invest in a piece of exercise equipment for your home.  If you have a bike, treadmill or elliptical trainer in the next room, you are much more likely to use it more often than at the gym.  You will use it even more if a TV is within sight.

Set your alarm for workout breaks throughout the day.  The alarm will remind you to get up for 15 minutes and do a power walk, get out the jump rope, climb the stairs at the office or perform your best dance or martial arts moves.    10 – 15 minutes can get your heart pounding and leave you feeling invigorated, accomplished and looking forward to the next bout!