For some people who wish to exercise, finding time can be a challenge. Some days, you may find that you only have 15 minutes to exercise and might be left wondering how you could possibly accomplish anything with such a short amount of time. The key to a 15-minute exercise routine is engaging as much of the body as possible while also working harder to get the most out of your session.
15-Minute Strength Training Exercise Routine
Step 1
Complete a circuit of strength training exercises for 15 minutes. Perform one set of 10 to 15 repetitions for each major muscle group. If you complete a full series of exercises, repeat the circuit until the 15 minutes is up. Complete each movement in a slow, deliberate manner without taking any breaks.
Step 2
Execute push-ups for your chest, triceps and back. Start on your toes and hands with your arms directly under your shoulders. Make sure your entire body is in a straight line. Lower your body by bending your arms. Stop when your arms create a 90-degree angle. Hold for one count. Press your body back upward by straightening your arms.
Step 3
Complete dumbbell rows for your shoulders and trapezius. Stand upright, with your feet shoulder-width apart. Hold a dumbbell in each hand, hanging in front of your legs. Slowly raise the weights upward in a rowing motion. Be sure to keep your elbows higher than your hands and lower back down to the first position.
Step 4
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your side. Tuck your elbows into your sides, while keeping your upper arms stationary. Slowly curl the weights upward toward your shoulders and lower back down to complete biceps curls.
Step 5
Perform calf raises to build muscle on the back of your lower legs (calves). Stand with your feet hip-width apart; slightly bend your knees and press upward onto the balls of your feet. Press yourself upward as high as you can, hold in the upward position for one second and lower back down. Try holding a dumbbell in each hand for an added challenge.
Step 6
Perform squats to strengthen your thighs and buttocks. Stand with your feet slightly wider than hip-width apart, slowly bend your knees and lower your body as if you are sitting down. Keep your knees directly over your ankles during this exercise. Stop once your thighs are parallel with the ground. Hold in the lowered position for one second; return to the standing position.
15-Minute Aerobic Exercise Routine
Step 1
Perform high-intensity interval training to boost your metabolism, engage your entire body, burn calories and increase your muscular endurance. Execute high-intensity interval training every other day to avoid injuring yourself.
Step 2
Choose what activity you will perform. Choose an aerobic activity that you enjoy, but one that will also challenge your entire body. According to the Shape Fit website, some of the best activities are jumping rope, running, swimming and the elliptical trainer.
Step 3
Complete a two-minute warm-up of your selected activity. A warm-up will prepare your muscles for physical activity. During the warm-up, you should be using about 30 to 50 percent of your effort.
Step 4
Alternate periods of low-intensity exercise with periods of high-intensity exercise for a total of 13 minutes. A low-intensity period consists of using minimal effort, you should be able to hold a conversation and should last 30 to 120 seconds. The high-intensity period requires you to use 90 to 100 percent of your effort and should last for 30 to 60 seconds. If you chose running, you could jog at a slow pace for 60 seconds, followed by sprinting for 30 seconds.
Things You'll Need
- 2 dumbbells
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