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15 Minute Fitness Formula

Posted Nov 14 2012 6:29am

Thanks again for all the love on my post yesterday and the day before !!

I spent all day in the lab yesterday and nothing overly exciting happened (although I did do some pretty intricate dissections and felt slightly proud!)  I got home later than usual and was tired, did not feel like cooking, and did NOT feel like working out.  So I didn’t do either of those things.

I made a smoothie, watched the Real Housewives of Beverley Hills, and went to bed early.  Nothing wrong with that if you ask me!

For the past few weeks I’ve been using this 15 minute Fitness Formula to come up with super quick workouts I can do anywhere, any time.  If you complete this workout twice in one day, you’re meeting the American College of Sports Medicine’s recommendation for 30 minutes of exercise a day.

It’s a HIIT workout and so your heart will be pumping!  But besides the cardio, you get some strength training in there as well.  Because it’s high intensity, your heart rate will stay elevated and your metabolic rate will increase for longer throughout the day.  That equals more calories burned and more excuses to eat ice cream ;-)

Plus, this 15 minute burst of activity really revs me up!  I feel ready to go.  Almost like this:

And even Chandler couldn’t bring me down!!

To complete this gem of a workout, grab an interval timer (I use the interval timer app on my phone but you can buy a timer as well).  Set the intervals for 50 seconds on, and 10 seconds rest, for 15 rounds.  You will complete 5 exercises, each lasting 50 seconds with 1 10 second break.  Then you will repeat those 5 exercises 2 more times for a total of 15 minutes.  Make sense?

If you’re looking to lose weight or get in a longer workout, you can always double this up and go for 30 minutes.  I would recommend taking a 2 minute break in between 15 minute sets.  You could also do the workout 3 times a day for a 45 minute burn!  So many options!!

Let me know if you give it a try!!!

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