Does the thought of exercising for hours a week just to shed a few pounds make you want to cringe?
If so, you have come to the right spot!
There are many obstacles standing in our way of finding time to workout and adding exercise to an already jam packed schedule probably feels impossible and even stressful.
But it doesn’t have to be!
When weight loss is your goal but you have very little time to exercise, the type of workouts you choose matters a lot.
You need quick, higher intensity workouts that boost your metabolism and turn your body into a calorie burning machine.
This is why HIIT style workouts are by far the best thing I have discovered since becoming a mom.
(That and the Nose Freda. I mean, who would have ever thought that sucking boogers out of your kids nose would be so rewarding. By the way, this is the best baby shower gift you can give someone!)
Okay, moving on…
Every person I have ever helped lose weight or reach their fitness goals has had the same three things in common.
- They are Busy: The stress and exhaustion that comes from trying to find a balance motherhood, work and life leaves very little time or energy to exercise.
- They want quick, easy and fun workouts that deliver great results: Otherwise it won’t happen.
- They don’t want exercise to feel time consuming, boring or impossible: Let’s be honest, most people are not as passionate about working out as someone like myself who has made a career out of teaching people how to exercise! They want to see the best results with the least amount of time required.
What Can You Really Get from 15 Minutes of Exercise?
Any exercise will burn calories. But the intensity of your workout is what delivers the best results!
Repeat after me, “Something is ALWAYS better than nothing”
Now say it again and again until it is engrained in your brain!
While the CDC recommends that healthy adults get at least 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous intensity exercise or a combination of both each week, many of us struggle with fitting these recommendations into our schedules.
However, based on these recommendations, this means that vigorous, HIIT style workouts for 15 minutes a day is enough BUT only if you go hard.
In order to make 15 minutes of exercise effective, you must push yourself hard enough to cause the greatest demands on your body both during and after the workout.
Higher intensity workouts require more oxygen after the workout is over in order to return to it’s natural state. The goal is to keep your heart rate up for a specified window of time so that your body continues to burn calories even after your workout is over. (something called the “afterburn effect”)
This means that your body continues to burn more calories when you are not actively working out which helps to boost your metabolism.
15 Minutes of exercise can help you:
- Build muscle and burn fat: All strength training workouts will help build muscle. However, higher intensity workouts will give you the fastest, most dramatic results. And because muscle burns more calories at rest than fat, HIIT style workouts give you the most bang for your buck by torching calories and building muscle at the same time.
- Mood boost and Energy: The hardest part of any workout, especially when you are feeling down or stressed, is getting started. Just 15 minutes of exercise can release those feel good endorphins to relieve stress, boost mood and even give you more energy.
- Prevent Overeating: Feeling exhausted and stressed often leads to us reaching for high calorie comfort foods to give us a little pick-me-up. Instead of reaching for food, doing a quick, 15-minute workout can help prevent you from snacking.
15 Ways to Find 15 Minutes to Exercise
Are you convinced yet? Here are some ways to find those 15 minute pockets of time.
- Wake-up 20 minutes earlier.
- Take 15 minutes before your morning shower.
- During kids nap time.
- While your kids are doing homework.
- When your kids are playing outside (exercise outside with them).
- While kids are eating lunch or snacks.
- While taking kids for a walk squeeze in a stroller workout.
- During break time at work.
- During lunch at work.
- Instead of watching T.V. (You cannot exercise hard enough while watching T.V.)
- Instead of scrolling through social media.
- Replace a household chore for the day like laundry (it can wait if you need your workout)
- Give your kids 15 minutes of TV or screen time.
- During bath time if your kids are a little older (stay in the bathroom with them!)
- If you have a newborn, strap them to you and let them enjoy the movement.
Remember, results do not come from perfection, they come from consistency!
Ultimate 15 Minute Fat Burning Home Workout
- Interval Timer
- Burpee Jumping Jack
- Mountain climbers
- Skater Hops
- High Knees
- Sumo Pulse Jump Squats
Brooke is a certified Prenatal and Postnatal Exercise Specialist with a Bachelors of Science degree in Kinesiology-Exercise Science. She is also a mom of 3 girls with more than 15 years of experience in health and fitness. Brooke’s goal at Struggles of a Fit Mom is to help motivate, educate and inspire other busy mamas who struggle with finding time, energy and motivation to take care of themselves in the chaos of motherhood.