Houston, TX, is a bustling city. Everyone is busy. Sometimes, it seems impossible to fit in a full exercise session. That’s when a 15-minute workout can help keep you fit and on schedule. Based on the recommendations of the US Department of Health and Human Services and the World Health Organization, you need 150-300 minutes of moderate exercise or 75-150 minutes of intense exercise each week. The minimum daily amount you’d need is 30 minutes of moderate exercise or 15 minutes of intense exercise to fill that requirement.
Ramp up your workout to get it done faster.
If you’re lifting weights, go heavy. Take shorter rests between sets. Do supersets. Supersets combine two exercises without resting between them. Create a circuit, whether weightlifting or other exercise, including bodyweight exercises. Move quickly from one to another. Your circuit could include burpees, chin-ups, squats, jumping jacks, or any combination you normally do. The key to intensity is cutting rest time and getting your heart rate higher.
Break your workout into two 15-minute sets and do it twice a day.
If you prefer moderate exercise, you aren’t in good enough shape for an intense workout, or your workout was intense a day or two prior, you can break your routine into two sessions and do them at different times. No matter what your routine is, always start with a warm-up exercise. Circuit training can cut time significantly when you reduce rest time. Create a circuit of exercises. Do each one for 30 seconds to a minute. Follow each exercise with 15 seconds of rest. Repeat the circuit as many times as possible. Example: Warm up with jumping jacks for a minute. Follow it with mountain climbers, squats, push-ups, burpees, and a one-minute plank. Repeat as many times as possible.
Do one minute of several exercises, resting after two or three.
Start slowly with a warm-up. Each exercise is done for one minute, except for the warm-up. Walk for 30 seconds, then do Jumping Jacks without jumping for the second 30. Continue with a minute of them adding the jump. Run in place, lifting your knees so your thigh is parallel to the floor. Follow it with mountain climbers. Rest for a minute. Move to squats, a minute of push-ups—either traditional or the modified knee push-up, and transition immediately to lunges. Rest for a minute. Follow this with sit-ups, a plank, and a glute bridge. Rest for a minute. Do a minute of burpees followed by a cool-down.
- Use kettlebells. Kettlebells work the entire body. It provides all types of exercise: cardio, strength, flexibility, and balance. You burn more calories in 15 minutes than you do in a half hour of some other workouts.
- Create three emergency 15-minute workouts. One focused on balance and flexibility, one focused on strength, and one on endurance.
- If you can’t find time for any workout, make your day a workout. Instead of taking the elevator, run up the stairs. Don’t drive to lunch. Walk fast instead.
- Before you start any fitness routine, especially if you’re doing intense workouts, always check with your healthcare professional.
For more information, contact us today at Rising Fitness Gym