Do 15-Minute Workouts Make A Difference?

Why Shorter Workouts Can Be More Effective

Plus 5 Fat-Burning Workout Videos Below!

Life is hectic. Here are my top tips for making time to exercise.

I know the feeling. You've planned how tomorrow is going to happen. Before you know it, you haven't hit the pillow til after 11pm, and that 5:45am Pump class is becoming a non-existent reality. Or maybe for you, your youngest usually goes down for a nap around 11am and its your chance to do a quick home workout, but today they've decided using their lungs to keep your attention is on their agenda for wayyyy too long. I hear you, it's sometimes so hard to find time to get to the gym, or make it to bootcamp that you feel like throwing in the towel. However, there IS a solution to fitting in a workout! And it's totally do-able. 

Ever heard of a LIIS or a HIIT workout? LISS stands for Low Intensity Steady State, and involves workouts like walking or swimming or riding for an hour or more. But seriously, who has time for that? Or there's the much more attractive HIIT - High Intensity Interval Training. Well, there's a downside, and an upside. The downside is, it's more intense than a stroll in the park. But the upside, you don't have to do it for nearly as long! The more intense the workout, the less time you need!

So, IF you have to actually move to the point of sweat dripping and red in the face, you're probably wanting to know is it worth it? Here's several benefits to HIIT Training:

  • Burns more energy in a 24-36 hours period than LISS training
  • Interval training increases your RMR or Resting Metabolic Rate, aka your ability to burn fat. Your RMR accounts for 65-75% of calories burnt each day. The majority of calories stored as body fat are used at rest.
  • It increases your EPOC or “Excess Post-exercise Oxygen Consumption” more than any other form of training. This is your body returning to a state of rest after exertion.
  • You can do HIIT training anywhere
  • You don't need equipment (although if you have any, you can certainly use it)
  • Workout times can be 30 minutes or less (even 5-10 minutes will make a difference)

So, does 15-minutes or less of exercise actually make a difference? Yes! IF you do it right - remember the shorter your workout time, the more intense it should be, and the less rest time you should take. If you can increase the intensity for a short period of time, it WILL pay off!

Here's a simple way to create your own 15 minute do-it-anywhere workout:

  1. Choose 3-5 exercises (e.g. squats, push-ups, dips, crunches, lunges, star jumps, burpees)
  2. Set your timer for 15 minutes
  3. Start with 3 reps on each exercise, then each new round add 3 more reps. 
  4. If you need to add a rest in there, make it no more than 30 seconds between rounds.
  5. Continue adding 3 reps each round until the time is up.

(If you want some inspo for these kinds of workout, check out my YouTube Channel for plenty of these).



It's that easy! Or maybe it isn't because what you're still struggling to figure out when you're going to exercise, because, you're busy, right?

Here's some tips for making time for a 15 minute workout:

  • Go to bed 15 minutes earlier, and set your alarm 15 minutes earlier. Have a glass of water as soon as you wake up, then get to it!
  • If you're at home with the kids, take advantage of nap time!
  • Or, if they just won't nap, use your bub as your weight, or just include them in the fun.
  • Pack your active wear and use the first 15 minutes of your lunch break to exercise
  • Block out your exercise time in your diary. Actually schedule it like you would a doctor's appointment. 

So, make a plan. When will you find 15 minutes in the next 24 hours of your busy life? Schedule it in. Remember, you only get one body. And it's an amazing vessel. You are worth making the effort to stay fit and healthy.

For my 5 favourite 15 minute workouts, check out my workout videos below. You're now set for the next 5 days, ok!

P.S. If you find these workouts a little challenging, I have a playlist of 10-minute easier workouts here.

Set your timer for up to 15 minutes, preferably so it beeps every 60 seconds. Within each minute complete the following: 1) Plank Jacks x 10 2) Plank Hot Hands x 10 3) Plank Knee Ups x 10 Whatever time is left within each 60 seconds is your rest.
Three exercises: Glute thrusts, push-ups and reverse alternating lunges. Set your timer for 15 minutes. Start with 3 reps for each exercise (3 reps per leg for the lunges). Repeat, adding 3 more reps each new round (3, 6, 9, 12 etc). Keep going until time is up!
The three exercises: squats, push-ups, crunches. Set your timer for 20 seconds work, 10 seconds rest x 8 rounds. Do squats only for the first 8 rounds. Then rest for 60 seconds. Reset your timer for 20 sec work / 10 sec rest x 8, and now do push-ups for each round.
This workout includes: Burpees x5, Mountain Climbers x7 (each leg), Squats x9. Set your timer for 15 minutes. Repeat the exercises above As Many Rounds As Possible until the timer ends.
Your three exercises: burpees, glute raises, frog jumps. Do 9 rounds, 9 reps on each exercise. Take breaks whenever you need to, but record your time and do it as quick as you can. Then next week, or tomorrow, try and beat your time! Go the whole 9 Yards!

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