15 Minute Workout For Fast Fitness
According to a recent study by the Taiwan Department of Clinical Health, exercising just 15 minutes a day can boost life expectancy by up to 3 years. The study, reported in The Lancet, concluded that 15 minutes a day (or 90 minutes a week) of moderate intensity exercise reduces the risk of mortality by 14%. With each additional 15 minutes of exercise above this amount further lowering the risk an extra 4%.
This might sound great on paper, but don’t think that trundling down to work on your bicycle each day is going to cut it.
The good news is that if you fully commit yourself to making the most out of your 15 minutes, you can quickly notice changes to your body and all round level of fitness.
It is not the length of workout that is important, but what you do with it. So here is an example of a 15 minute workout to get you into the shape of your life from the comfort of your own home.
15 MINUTE ALL BODY WORKOUT
This workout is designed to work all of the main muscle groups.
Despite taking only 15 minutes to complete, it is a challenging workout that will help to build lean muscle mass and melt the fat.
PUSH-UPS (15-25 reps)
SQUATS (15-25 reps)
TRICEP DIPS (15-25 reps)
LUNGES (15-25 reps)
SIT-UPS (15-25 reps)
1 to 2 MINUTES REST
REPEAT 3 to 4 MORE TIMES
The above set of exercises should be done one after the other without any rest. They are designed to alternate between working the upper and lower body parts. So your upper body will be able to recover from the push-ups as you are working your legs in the squats.
You only rest when the full set of exercises has been completed. Make this rest period last around 1 or 2 minutes before repeating the set of exercises again. You should be able to complete the entire workout 4 or 5 times within a 15 minute period.
Despite being a very simple bodyweight workout, it provides you with an excellent challenge that will make you feel like you have really worked hard.
You should aim to continuously mix up the exercises used in the workout to ensure that your body does not adapt and thus reach a plateau. In addition to the full body workout, it is also a good idea to also have workouts dedicated to the upper and lower body respectively.
Now it is just time to find a way to fit in your 15 minutes of exercise a day. Morning and lunchtimes are perfect for those of you that work full time. You will often find that you have a sudden surge of energy as a result of the workouts, giving you that extra boost to take on the day.
Once you have a routine going that works for you, the trick is to stick to it. When you really put your mind to it, finding 15 minutes a day to exercise is not the hardest task in the world.
If you keep on schedule then you are likely to be pleasantly surprised at just how fast your energy levels will start to increase. Plus, you also get a nice added bonus of a new and improved body and, according to the Taiwanese research, an extra 3 years of life to look forward to.