{"id":281679,"date":"2025-11-25T02:16:09","date_gmt":"2025-11-25T02:16:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/281679\/"},"modified":"2025-11-25T02:16:09","modified_gmt":"2025-11-25T02:16:09","slug":"the-best-workouts-to-do-if-you-only-have-15-minutes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/281679\/","title":{"rendered":"The best workouts to do if you only have 15 minutes"},"content":{"rendered":"

We\u2019re hurtling towards the busiest time of the year, and if there\u2019s one thing that can take a back seat when life gets hectic, it\u2019s working out. While taking a break from your exercise routine<\/a> isn\u2019t always a negative (rest and recovery are as much a part of a well-balanced regime as the hard graft), many of us want to maintain at least some degree of movement between now and spring. That\u2019s where the 15-minute workout comes into its own. <\/p>\n

It\u2019s tempting to wonder if it\u2019s even worth lacing up our trainers when we only have a quarter of an hour, but hear this: when it comes to exercise, something is always better than nothing. In fact, according to research<\/a> published in the European Heart Journal, just 15 minutes of vigorous activity per week (broken up into workouts of as little as two minutes per day) is associated with a reduction in our risk of developing heart disease and certain cancers, as well as lowering all-cause mortality.<\/p>\n

\u201cStudies<\/a> show exercising for 15 minutes per day can help increase longevity,\u201d shares Lannay Dale-Tooze, qualified L3 personal trainer and content writer at Gymshark<\/a>. \u201cSo, even if long runs or hour-long gym sessions don\u2019t fit into your schedule, if you\u2019re able to find 15 minutes to squeeze in some movement, you\u2019ll see those small bursts really do add up.\u201d<\/p>\n

Of course, longer workouts are also well worth our time, and in an ideal world, we\u2019d have a decent mix of both longer, endurance sessions and short, sharp efforts. Additionally, the experts note an important caveat: if you\u2019re not working out for long, you\u2019re going to have to work hard. In other words, you\u2019re going to need to feel your heart pumping and lungs complaining to gain significant benefits. <\/p>\n

The best exercises to do when you only have 15 minutes\u00a0<\/p>\n

HIIT<\/p>\n

Quick biology lesson: the body likes to maintain a stable internal environment (homeostasis). After vigorous exercise, we\u2019re still working hard beyond the session to recover. In a process known as excess post-exercise oxygen consumption (more colloquially known as the afterburn effect), the body continues to burn energy, resulting in a metabolic boost even when you\u2019ve stopped sweating.<\/p>\n

\u201cIf you only have 15 minutes, the goal is to get your heart rate up<\/a> into zone two to three so you continue using energy even after you\u2019ve stopped exercising,\u201d advises Dale-Tooze. \u201cFocus on full-body exercises and HIIT-style circuits as they\u2019ll give you the biggest return in the shortest amount of time\u201d.<\/p>\n

Not sure where to start? \u201cWorkout structure is everything,\u201d advises Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics<\/a>. \u201cStart with a quick, dynamic 60-second warm-up to get your body ready; I like high knees, arm circles and dynamic hip mobility.<\/p>\n

\u201cNext, choose a format like AMRAP (as many rounds as possible) or short timed intervals. For example, you might do 30 seconds of each movement with 10 seconds rest between them or going through a set circuit three or four times.\u201d<\/p>\n

\"HeadshotEven after HIIT the body continues to burn energy (Photo: Kali Nine\/Getty)<\/p>\n

Skipping\u00a0<\/p>\n

If you haven\u2019t picked up a skipping rope since you left primary school, now might be the time. Research<\/a> shows that despite its simplicity, skipping is an enormously effective way to challenge and improve cardiovascular health and performance, even in professional athletes. The best bit? All you really need is a humble skipping rope and a little bit of space (and perhaps no downstairs neighbours). <\/p>\n

\u201c15 minutes is more than enough time to bring some movement back to the body, especially if you\u2019ve been sitting working all day,\u201d notes Dale-Tooze. \u201cYou could use this time to shake some tension out, dance around your living room, or try a few jumping movements to get the blood flowing and your energy levels up.\u201d<\/p>\n

Strength training circuits<\/p>\n

When it comes to bang for your workout buck, strength training<\/a> is the GOAT. This is because you\u2019ll carry on reaping the gains way beyond your 15-minute workout. Strength training in particular boosts that all-important afterburn effect. <\/p>\n

\u201cResearch<\/a> consistently shows that high-intensity interval training (HIIT) and strength training are the most effective at producing a significant afterburn effect compared to steady-state cardio,\u201d shares Dale-Tooze.<\/p>\n

\u201cCompound exercises like squats, lunges, push-ups and rows give you the biggest results in the shortest time because they work multiple muscles at once,\u201d says personal trainer at OriGym<\/a>, Abbie Watkins. \u201cCreate a circuit routine made up of compound exercises. Keep rest short and intensity high, for example one minute on and 15 seconds off, before jumping back into the next exercise. For an added challenge, incorporate small versatile pieces of kit like ankle weights, small dumbbells or resistance bands, too.\u201d<\/p>\n

Sprinting\u00a0<\/p>\n

Research<\/a> shows that brief, intense interval exercise improves cardiometabolic health markers (such as insulin sensitivity) just as effectively as more moderate intensity training. So, if you\u2019re after a short, sharp boost, sprint interval training (known as SIT) either on a bike or running, is a great option.<\/p>\n

\u201cIf you have access to a treadmill, try a quick round of interval sprints: warm-up for two minutes, then complete seven rounds of 30 second sprints, followed by 30 seconds rest,\u201d says Dale-Tooze. \u201cFinish off with a one minute cool down jog. It\u2019s one of the fastest ways to get your heart rate up<\/a> and maximise your effort.\u201d<\/p>\n

Not ready to sprint for 15 minutes? We don\u2019t blame you \u2013 and you don\u2019t need to. Just two to three minutes of all-out effort works.<\/p>\n

\"YoungA quick round of interval sprints is a great option (Photo: Getty)<\/p>\n

What to focus on\u00a0<\/p>\n

As well as focusing your workouts on the above, one of the simplest and most effective ways to maximise the benefits of shorter workouts is to use active recovery instead of complete rest, making sure your heart rate stays elevated throughout. <\/p>\n

\u201cIf you need a breather between sets, march or jog on the spot rather than stopping completely,\u201d advises Clift. \u201cThis will keep your heart rate elevated and prevent your body from cooling down. Another tip is to add variety through angles and tempo without changing the exercise<\/a>. For example, switching from standard push-ups to incline push-ups, or slowing down the lowering phase of a squat challenges your muscles in a new way without costing extra time.\u201d<\/p>\n

What not to bother with\u00a0<\/p>\n

In a nutshell, you need to utilise every minute of your 15-minute workout, so now\u2019s not the time for an elaborate array of high-tech equipment or tackling intricate moves. <\/p>\n

\u201cAvoid slow isolation exercises, long warmups, or anything that involves complex equipment setup,\u201d advises Clift. \u201cA 15-minute workout is not the time to practice highly technical skills either; instead, stick to accessible, high impact fundamentals.\u201d<\/p>\n

Dale-Tooze agrees. \u201cSkip the equipment and go straight for bodyweight exercises. No set-up, no faff, just movements that make the most of your time. Exercises like burpees, squats, push-ups, jumping jacks, high knees and up-and-down planks all work brilliantly, and even a short burst of these will leave you feeling energised.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"We\u2019re hurtling towards the busiest time of the year, and if there\u2019s one thing that can take a…\n","protected":false},"author":2,"featured_media":281680,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[1167,242,6647,102,56,54,55],"class_list":{"0":"post-281679","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-features","10":"tag-fitness","11":"tag-health","12":"tag-uk","13":"tag-united-kingdom","14":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/281679","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=281679"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/281679\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/281680"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=281679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=281679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=281679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}