Is 15 Minutes Really Enough?
The U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week, that breaks down into five 30-minute sessions. So can half of that daily recommendation be possibly enough? The answer is yes, but you must trade intensity for time. In other words, you can get the same benefits (or even more) from a shorter workout, but the pace at which you exercise will be much faster.
Get the same results in half the time.
In a study, one group did a two-minute warm-up on a stationary bike, followed by a 20-second sprint, then rested by riding slowly for two minutes. They repeated the sprint/ride sequence another two times for a total of 9 minutes.
The control group on the other hand rode the bike steadily for 45 minutes after their warm-up. At the end of 12 weeks, both groups showed a 20% increase in their cardiovascular endurance.
Table of Contents for 15 Minute Workouts:
Introduction………………………………………………………………………….. 3
Is 15 Minutes Really Enough?………………………………………………………….. 3
Get the same results in half the time………………………………………………. 3
Burn more calories……………………………………………………………………………. 4
Increase longevity……………………………………………………………………………… 4
Manage weight……………………………………………………………………………………. 4
Slow down cellular aging………………………………………………………………….. 5
Good for the brain……………………………………………………………………………… 5
Ways to Maximize Your Workouts………………………………………… 6
Nutrition……………………………………………………………………………………………… 6
Hydrate………………………………………………………………………………………………… 7
Strength Training Tips……………………………………………………………………… 8
Weight of weights………………………………………………………………………………. 8
Do compound lifting………………………………………………………………………….. 8
Mix up your routines…………………………………………………………………………. 8
Add circuit training to your workouts……………………………………………. 9
Mix in some cardio…………………………………………………………………………….. 9
Plan the next day’s workout the night before…………………………….. 10
Pack your bag the night before……………………………………………………… 11
Pack your next day’s nutrition the night before…………………………. 11
Warm-up/cool-down on the way to the gym………………………………. 11
Sample 15 Minute Workout Plans………………………………………. 12
The Ultimate Workout……………………………………………………………………. 12
The Glute Workout………………………………………………………………………….. 13
Lean Muscle/Fat Torching Weight/Cardio Workout…………………. 14
The 15-Minute Kettlebell Workout………………………………………………. 14
Full-Body Bodyweight Workout……………………………………………………. 15
The 15/15 Butt-Kicking Workout…………………………………………………. 16
Tailoring Your Workout…………………………………………………………………. 17
Warming Up & Cooling Down……………………………………………… 18
Warming Up……………………………………………………………………………………… 18
Cooling Down……………………………………………………………………………………. 19
Injuries………………………………………………………………………………… 20
