How to Get a Good Workout in 15 Minutes or Less

Lack of time is a top reason why people don't exercise. What most don't know is that research shows you can still burn calories, tone muscles, and maintain or increase cardiovascular health in just a few well-spent minutes.

Instructions

Difficulty: Easy

1. Opt for multi-muscle exercises-ones that use more than one muscle group simultaneously. Squats and push-ups are great examples of multi-muscle exercises. According to the American Council on Exercise, squats are the best all-around leg exercise.
2. Choose the format of training that works for you: circuit, interval or cardiovascular only.
3. Circuit training: Move to different exercises that use different muscle groups without resting in between. For example, squats to push-ups; leg extensions to pull-ups; hamstring curls to military press. Perform one set of each exercise to failure (you aren't able to do another repetition).
4. Interval training: 2 minutes of cardiovascular exercise like jumping rope, jumping jacks, running, or walking then 2 minutes of a strength exercise. Each activity is done at a high intensity and to near or complete exhaustion/failure. It's also possible to adjust time increments.
5. Cardiovascular only: Choose your favorite cardiovascular exercise (going up a flight of stairs, running, fast-paced walking up hills, jumping rope, etc.) and do so at a high intensity for all 15 minutes.
6. Push to fatigue and make each exercise high quality with a emphasis on proper form.
7. New exercise techniques are being developed and researched to maximize your time and efficiency. A new technique, which involves a series of short starts and stops rather than a fluid motion, may offer opportunities for enhanced muscle development.

Tips & Warnings

• Always ease into exercise gradually. Don't begin at maximum effort.
• Consider buying a heart rate monitor to better understand the intensity of your exercise.
• Check with your physician before beginning a new exercise program.