Fifteen minutes isn't a lot of time. For those with a full schedule however, 15 minutes may be all that is available for today. Such a short amount of time to work out may seem like a disappointment initially, but it is important to keep in mind that a lot of distance can be covered in 15 minutes. With emphasis on a short program that is relentless and offers no breaks in between exercises, runners can expect to gain the most possible from the least amount of time.
Step 1
Start at the bottom of five flights of stairs. Jog up to the top of the stairs and walk back down. Do this for three minutes. Don't aim for speed. Focus on a steady pace throughout. As soon as you reach the first floor begin jogging back up the stairs without a break.
Step 2
Increase the pace for the next five minutes. The pace should now be a run---faster than a jog and slower than a sprint. When you reach the fifth floor, drop to the floor and do 40 abdominal crunches. Jog back down to the first floor and repeat.
Step 3
Keep the same pace for the next four minutes. When you reach the third and sixth floors, drop to the floor and do 10 push-ups. Jog down to the first floor and repeat.
Focus on slow, steady push-ups, not speed.
Step 4
Sprint up the stairs for the final three minutes. Jog back down to the first floor and repeat. If this proves too taxing, walk down the stairs instead with the goal of eventually jogging down. Remember, no breaks between each run up.
Tips and Warnings
- This workout is taxing and losing track of time due to exertion is a possibility. Use a stopwatch instead of a regular watch to keep track of time.
Things You'll Need
- Six flights of stairs
- Stopwatch
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