Fit In 15: Get Your Sweat On In Under 15 Minutes! - 310 Blog

Fit In 15: Get Your Sweat On In Under 15 Minutes!

Got 15 minutes to get your sweat on and your heart rate up? How long it takes you to get ready in the morning or when you are heading to the gym? You have to allocate an hour or two considering drive and prep time.

Don’t forget your headphones, workout towel, your phone with a list of your best motivational music, and water bottle, so you don’t dehydrate. Unless you live walking distance to your gym, it might very well take you 15 minutes just getting there!

Some of us “big picture” thinkers want to aim high almost every time. However, quality trumps quantity. You might fit in the category of expecting a lot out of yourself, thinking you need to put in the maximum effort in all that you do. While, having high expectations is a noble trait to have, sometimes less is more.

Workout For 15 Minutes

Fit in 15 Minutes: Expensive Equipments Aren’t Necessary

Recently, I purchased a new piece of exercise equipment and was surprised when it said that I needed to use it for only 14 minutes, three days a week to obtain results.

I’ve used my new Max Train by Bowflex a few of times now, and sure enough, I’m drenched in sweat in less than 15 minutes. The following day, my sore muscles remind me of my stellar workout. But, you don’t need a pricey equipment to get fit in 15. Expensive home exercise equipment does not guarantee results. The only person that can guarantee results is you and the discipline you put into your workouts.

For too many of us, 15 minutes might seem like an arbitrary number not to mention barely more than a blink of an eye. How could you truly achieve fitness by sweating for only 15 minutes? We can get a lot accomplished in 15 minutes, whether that be exercise, meditating or reading.

7 Exercises You Can Do In 15 Minutes

Run for 15 Minutes

1. Walk, Job or Sprint:

Try walking or running for 15 minutes. According to Runner’s World here’s one way you can track your minute-to-mile pace. This is a good standard for people using a treadmill and if you have a fitness tracker definitely use it. There are plenty of fitness apps available for your phone that can tell you how far you walk or run.

  • 4.0 mph = 15:00 minutes per mile
  • 4.5 mph = 13:20 minutes per mile
  • 5.0 mph = 12:00 minutes per mile
  • 5.5 mph = 10:55 minutes per mile
  • 6.0 mph = 10:00 minutes per mile
  • 6.5 mph = 9:14 minutes per mile
  • 7.0 mph = 8:34 minutes per mile

2. Burpees:

Do burpees for 15 minutes. Most people have heard of a burpee. Here are the five basic steps best explained via Wikipedia:

  • Begin in a standing position.
  • Drop into a squat position with your hands on the ground. (count 1)
  • Kick your feet back into a plank position, while keeping your arms extended. (count 2)
  • Immediately return your feet to the squat position. (count 3)
  • Stand up from the squat position (count 4)

Exercise professionals suggest an individual can burn approximately 8-10 calories per minute. You can burn, depending on your weight, anywhere from 120 – 177.5 calories doing burpees for 15 minutes.

Swim 4 15 Minutes & Lose Weight
3. Swim:

According to Just Swim depending upon the type of swimming you do can make an impact on how many calories you burn.

  • Butterfly for 15 min: 202 calories
  • Backstroke for 15 min: 129 calories
  • Breaststroke for 15 min: 183 calories
  • Frontal Crawl (slow) for 15 min: 129 calories
  • Frontal Crawl (fast) for 15 min: 202 calories
  • Leisure swimming for 15 min 110 calories

4. Jump rope:

There are various types of jump rope exercises available where you can burn up to 160 calories in 15 minutes.

5. Jumping Jacks:

You can burn up to 160 calories (if you’re 130 lbs) doing jumping jacks for 15 minutes according to Calorie Lab! Depending on your weight this number can be more or less.

6. Biking:

Depending on your weight and how fast you ride, you can burn on average of 150 calories in 15 minutes. The average cycler burns ten calories per minute or 600 calories in one hour.

Stairs Exercises 15 Minutes

7. Stairs:

The great thing about doing stairs is that you can do them anywhere and you don’t need an expensive machine or a road bike. Again, I used Calorie Lab to calculate my weight loss for this. You can burn approximately 136 calories in 15 minutes (130 lbs). Again, this varies depending upon your weight.

Get Fit In 15 MinutesInvest 15 Minutes On Your Health

Whenever it comes to goals, I think of them this way: Starting is better than doing nothing at all. Regular exercise helps alleviate symptoms of depression and anxiety.

Essentially, 15 minutes of meditation or “me” time is better than zero, and the same goes for exercise. I’d rather spend 15 health minutes on the elliptical than spend 15 minutes on the sofa eating an unhealthy snack.

So, try to value every spare minute you do have and make the most of your time, rather than focusing on time you don’t have.


Get Fit In 15: How Many Calories Did You Burn?




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  1. I’m pretty sure burpees were invented by the devil himself, but nonetheless, you’re def making me want to exercise instead of sit here on my lazy ass on the computer.

    • Thank you, Kate. Yeah, it’s amazing how much you can burn in 15 minutes. I think we tend to think “all or nothing.” If we don’t do 60 minutes then what’s the point of doing 15, but a lot can be accomplished in 15 minutes. 🙂

    • Yep, it’s so simple to get your sweat on we often don’t need expensive equipment or gym memberships. The important thing is to actually use the membership and equipment. But, simple exercises such as these also work. Some aren’t so easy (burpees are hard). 🙂

  2. I start my morning, every morning with 20 minutes of yoga. I have a couple of youtube yoga girls that I follow and I always pick one between 15-20 minutes. It’s enough to get you up and moving for the day but not enough to wear you out. I also like to squeeze in fitness whenever I can. Hiking, biking, swimming, gymnastics….all done with 5 kids in tow and with a special needs 5 year old either strapped to my back (hiking), pulled in the trolley behind me (biking), or playing around beside me. I haven’t yet given burpies a go though. I think I’ve only ever done them once before. Maybe I should add them to my routine. 🙂

    • Wow, I can’t imagine doing all that you do with 5 kids, and one with special needs. Bless your heart. I only have one child. That’s amazing that you are able to do so much with all that you juggle. I commend you. I have tried doing burpees. They are definitely a challenging workout to add to your daily routine. It’s amazing what can be done when we put our minds to it. 🙂


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