Can a 15 minute workout really be effective in weight loss and fitness goals? ABSOLUTELY!

It is no secret that life is crazy. With kids, jobs, errands, cooking, and cleaning there is barely enough time to shave our legs let along workout….So you think!

Keep reading to find out how to quickly lose baby weight in only 15 minutes

There are many obstacles standing in our way of finding time to workout. The most common reason I hear for lack of exercise  is “not enough time”.  Adding exercise to an already jam pact schedule seems impossible. But guess what? IT DOES NOT HAVE TO BE! So before you think I’m crazy, don’t stop here—-

The Recommendation’s:

The Centers for Disease Control and Prevention (CDC) recommendations for important health benefits of exercise are:

  • 2 hours 30 minutes (150 Minutes) of moderate intensity aerobic activity every week AND
  • Muscle Strengthening activities on 2 or more days a week that work all major muscle groups
  • OR –
  • 1 hour 15 minutes (75 minutes) of vigorous-intensity aerobic activity every week AND
  • Muscle Strengthening activities on 2 or more days a week that work all major muscle groups
  • Or an equivalent mixture of both.

If you really want to step it up a notch, adults should aim for 2.5-5 hours of exercise.

Yikes, who has time for that?

Ok, so on paper this looks pretty daunting.

Well guess what? Nowhere in these guidelines does it specify a recommended duration for each exercise session. In fact, it is even stated that several 10-15 minutes sessions spread throughout the day can reap the same benefits as longer workout sessions.

Still need more proof to get you moving?

Maybe you don’t feel like you have enough time for your workouts?

Even just 15 minutes can provide many health benefits and even help you lose weight quick.

Check it out—

What Can I really get from 15 minutes of exercise?

  1. Give yourself a little mood and concentration booster or as I like to call this, my attitude adjustment:

    Are you ready to throw your computer out the window? Lose your cool with a tantrum throwing two year old? Why not take a 15 minute break to get some blood and endorphins flowing with some physical activity. Just 15 minutes of exercise can:

    -Give you an energy boost

    -Relieve headaches,

    -Relieve stress,

    -Improve sleep,

    -Even add years to your life.

    -Improve concentration.

  2. Burn More Calories Throughout The Day:

    Successful weight loss boils down to calories in vs. calories out. The basic rule of thumb follows this formula:

    Ingesting more calories than your body burns = weight gain.
    Ingesting less calories than your body burns = weight loss.

    Ok, here is a little math for you.

    There are 3500 calories in 1 pound of fat.

    Dividing that number by 7 days in a week = 500 calories per day.

    Therefore, in theory, you could potentially lose ONE POUND A WEEK by decreasing your daily caloric intake and increasing calories burned to create a deficite of 500 calories a day. Are you following me? (*Please note that there are MANY factors involved in this equation but this is just the simplest breakdown)

    So, just 15 minutes of activity such as jumping rope, walking up and down stairs, riding a bike, doing some burpees, squats or lunges can burn between 120-165 calories! Do this 2-3 times a day and you will become one happy, calorie burning machine.

    Another fun thing to keep in mind is that muscle burns more calories at rest than fat. This means that after your 15 minute lunch time workout, your body will be incinerating calories as you sit and work at your desk! Bottom line, JUST MOVE!

  3. Keep your health and fitness goals in check.

    Are donuts in the breakroom calling your name? Or what about those cookies made fresh for your kids that are taunting you from the kitchen? Don’t do it!

    Instead, why not bust out some squats in your office instead? Go for a little walk outside.

    Remember, consuming more calories than our bodies burn leads to weight gain. Also, when you get into the habit of incorporating some form of physical activity into your daily routine, those poor food choices may not be as enticing. Burning calories instead of eating them is going to help reach those goals much faster.

Ok so now that you see some benefits of a 15 minute workout, what do you do in those 15 minutes?

Let your mood guide your choice of activity. Sometimes it may be stepping outside for some fresh air and a brisk walk. Other days you may need to release a little more aggression so throw in some more challenging movements like squats, lunges, pushups, jumping jacks. All of these things can be done anytime/anywhere.

  • During kids naps
  • While kids are eating
  • While taking kids for a walk
  • During break time at work

I am confident you can find 15 minutes a day! If you need something a little more structured, check out my post below.

Remember, results do not come from perfection, they come from consistency! Keep those muscles calorie burning machines and melt those worries away by staying active. We can all find 15 minutes!

How to quickly get fit in only 15 minutes

Take a break at work and try this:

15 minute office cubical circuit 

45 seconds Squats

15 Seconds rest

45 Seconds pushups (on a desk, wall or ground)

15 seconds rest

45 seconds reverse lunges

15 seconds rest 

45 seconds jumping jacks

15 Seconds rest 

45 seconds wall squat

15 seconds rest

*Repeat 3 times*

Quick weight loss workout

Kids sleeping? Try this!

15 minute routine during nap time

1 minute Burpees with pushup

30 seconds rest

1 minute Squats

30 seconds rest

1 minute plank

30 seconds rest

1 minute reverse lunges

30 seconds rest

1 minute mountain climbers

30 seconds rest

1 minute wall squat

30 seconds rest








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