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.
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
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
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.
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.
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.
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.
Invest 15 Minutes On Your Health
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?