15 Minutes Workout Plan

The Insanely Effective 15-Minute Workout to Burn Calories and Build Strength

Be fit with 15 minute workout | You’ve heard about HIIT, or high-intensity interval training. There’s a reason no one shuts up about it: It really works. Most recently, researchers found that a 10-minute workout, with just one minute at high-intensity, had the same benefits as 45 minutes of jogging.

One group of study participants did a two-minute warm-up on a stationary bike, followed by a 20-second sprint, then rode slowly for two minutes. They repeated that sequence two more times for a total of 10 minutes. The other group just rode steadily on the bike for 45 minutes. After 12 weeks, both groups showed a 20 percent increase in cardiovascular endurance.

HIIT workouts, which usually lasts just four to 15 minutes, can also give you more bang for your buck in terms of calorie burn. In a study published in the journal Medicine & Science in Sports & Exercise, men who did 13 minutes of HIIT burned more calories per minute and increased their VO2 max by 12.5 percent more than men who did steady-state cardio for 40 minutes. More payoff in half the time? Yes, please.

Just 15 minutes of exercise per day could actually increase your lifespan. Scientists from the European Society of Cardiology evaluated study participants over a 12-year period, and found that those who exercised at a low level (or the equivalent of a 15-minute brisk walk) were 22 percent less likely to die during the study period than those who didn’t exercise at all. And participants who exercised at medium and high levels reduced their risk of death by 28 percent and 35 percent, respectively.

Can you really get an effective workout in only 15 minutes? You bet your abs you can! Maximize every second of your precious time with this simple plan that's as effective as most hour-long training sessions. The secret is that it combines two proven fat-loss techniques—metabolic strength training and Tabata training—into one super-focused workout. Check out these New & Effective 15 Minutes Workout Plans in this Android App.

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