Are you looking for a quick and effective way to get your heart rate up and burn some calories? Look no further than a 15 minute cardio workout.
One of the main benefits of a 15 minute cardio workout is the rapid fitness results. In just 15 minutes, you can get a full-body workout that will get your heart rate up and burn calories. This is perfect for those with busy schedules who still want to prioritize their health and fitness.
Another advantage of a 15 minute cardio workout is the convenience. You don’t need any special equipment or a gym membership to get a good workout in. All you need is a small space and some motivation. This makes it easy to fit in a quick workout at home, in a hotel room, or even at the office.
Sample15 minute cardio workout to burn fat and lose weight
Here is a sample 15 minute cardio workout routine that you can do anywhere, anytime. Remember to warm up before starting and cool down afterwards to prevent injury.
1. Warm up
This exercise helps your heart pump rate and improves circulation throughout your body.
- Jog slowly without lifting your knees.
- Lift your knees toward your chest for at least 30 seconds, or jog while kicking your feet toward your buttocks.
- Run at a slow pace.
- Perform a segment of this exercise for 30 seconds to 1 minute.
2. Jumping jacks
This exercise are so simple but so effective. In addition to increasing the heart rate, their movement is on a plane of motion that is not often used, so the inner and outer thighs become more loving.
- Start by standing with legs together and arms at your sides.
- Jump and land with your feet apart at the width of your hips.
- As you jump, raise your arms outward and upward. Think of jumping in an “X” shape.
- Return to starting position. Repeat for one minute.
3. Basic Burpee
- Bend over with feet slightly wider than shoulder width and hands on floor.
- With the weight of your body in your hands, kick both feet backward, landing on the tips of your toes.
- Jump forward and propel your body upward in one quick motion, landing in a standing position.
- Perform 15 repetitions.
4. Mountain climbers
This exercise involves sliding your knees in and out of a squat position. It will help you increase your heart rate while developing core strength and endurance. You should stand firmly so you don’t hurt your wrists, arms, or shoulders.
- Start by raising your knee to hip level, then lower yourself to the floor in a board position.
- Repeat the basic motion, bringing your knee in and out toward your chest.
- To increase your heart rate, try jogging for a count of 10 before switching to the other side.
5. Side jacks
- Step your right foot to the side as you raise your right arm up and over your head, reaching as high as you can.
- Step back with your foot, then step forward with your left foot, swinging your left arm over your head.
- Continue alternating sides, moving as fast as you can without jumping and swinging your arms to increase your heart rate.
- To make it harder, deepen the lunge, speed up and add more arm movement.
- Repeat for 30 to 60 seconds.
6. Oblique foot turns
- Stand with elbows bent and fingertips touching back of head.
- Raise your right knee to your chest and pull your torso forward.
- Place your foot back on the floor and walk up through your spine.
- Repeat the same motion by raising your left knee. Alternate for one minute.
Keep reading: The 7 Most Effective Workouts for Firming and Toning Your Abs
