Are you looking to switch up your workouts in a fun and motivating way? 15-15-15 workouts might be right for you. The 15-15-15 workout plan was coined by Jennifer Anniston in her cover story interview with InStyle magazine, where she shared that she spends 15 minutes cycling on a stationary bike, 15 minutes on an elliptical machine and 15 minutes jogging or running on a treadmill. There are many benefits to varying it up between different cardio routines in one workout and we’re sharing exactly how to make the most out of these workouts below.
What Are 15-15-15 Workouts?
The basic premise for this cardio workout plan is to spend 15 minutes spinning, 15 minutes on an elliptical machine and 15 minutes running. However, you can easily substitute any cardio workouts into 15-15-15 workouts depending on the equipment you have and your workout preference.
Switching up your cardio every 15 minutes can keep you from getting bored with your workouts and is incredibly doable. It’s less intimidating mentally, and physically you’re not doing the same repetitive movement at a high volume for a long period of time. The problem with just doing one cardio workout, like running or biking is that you’re more likely to get an overuse injury. It’s also easier to convince yourself to do something for 15 minutes than it is for 45 minutes or an hour. It helps boost your motivation to get your workout done!
What Are the Benefits of 15-15-15 Workouts?
- Boosts your cardio and heart rate
- Burns loads of calories and helps you lose weight
- Strengthens your respiratory system
- Not intimidating and very convenient
- Reduces boredom during workouts
- Helps with motivation
- Decreases your risk of an overuse injury
- Lifts your mood
7 15-15-15 Workouts for Weight Loss
Since 15-15-15 workouts can be done with your choice of cardio, here are all our ideas for a great cardio workout below. Mix and match them as you see fit during your 15-15-15 workouts!
1. Jump Rope
Jumping rope is a full body workout that gives you a great calorie burn and is an excellent choice if you don’t have equipment like a stationary bike or elliptical at home. All you need is a jump rope and some space and you’re good to go! Check out the tutorial below for an awesome 15 minute jump rope routine. She takes you through 15 jump rope exercises that get your blood pumping and heart rate soaring.
15 Minute Cardio Jump Rope Workout | Fit & Strong at Home | Sydney Cummings Houdyshell
Whether you have a treadmill or enjoy running outside, running uses your glutes and legs, which are larger muscle groups, helping you burn more calories. Running is also great for your heart and helps you build endurance. Try running on an incline (on your treadmill or up a hill) to get your heart rate up higher and burn calories faster. You can also try mixing up the intensity of your run to make it more challenging.
HIIT (high intensity interval training) workouts boost your weight loss efforts because they help you burn more calories in a short amount of time. HIIT produces EPOC (excess post oxygen consumption), which means you keep burning calories even when the workout is over. Whether you do an HIIT workout with dumbbells or bodyweight, it’s a great way to combine cardio and strength training for your 15-15-15 workouts. We love the routine below!
15 Min At Home HIIT Workout | No Equipment, No Noise, No Impact | Natacha Oceane
4. Power Walking
Power walking is a low-intensity cardio workout you can either do at home if you have a treadmill or outside. Power walking is a great alternative to running if you have joint issues or injuries, and is ideal if you’re just getting into working out and find more intense workouts intimidating. If you want to make walking more challenging, add a set of ankle weights for your outdoor walks, or walk on the treadmill with the incline all the way up.
Cycling is another workout that increases your cardio, builds muscle strength and helps you burn calories. You can cycle on a stationary bike or cycle outside if you own a road bike. Cycling can be low or high intensity. If you have a stationary bike, try adding light weights if you’re looking for more of a challenge.
Kickboxing is one of the best cardio workouts you can do. It’s a full body workout that burns mega calories. It engages every muscle group in your body, with a strong focus on your core and combines endurance, speed and power training all in one. It boosts energy and increases blood flow throughout the body and is overall one of the most effective ways to burn fat. Check out the video below for an awesome 15 minute cardio kickboxing class!
15 Min Cardio Kickboxing Workout | No Jumping | High Intensity | fitbymik
Kettlebell workouts are an awesome type of low-impact cardio that help you burn a ton of calories, build muscle and boost your metabolism. It’s a form of strength training that makes your body burn calories even post-workout as it’s an all-in-one total body conditioning tool. There are tons of kettlebell workouts on Youtube and we’re sharing one of our favourites below. All you need is a kettlebell!
15 Min Full Body Kettlebell Shred Workout (At Home) | MadFit
15-15-15 workouts are an awesome way to get your cardio in and not get bored of your workout. Combine your choice of exercises above for an awesome 45 minute workout that will get your heart pumping and help you lose weight.
This post contains affiliate links.
Did you enjoy this round up of 15-15-15 workouts? We’d love it if you shared this post on Pinterest!
Looking for more awesome workouts? Make sure to follow our Fitness Board on Pinterest!