Jumping rope provides a vigorous workout in just 15 minutes.
It can often be tricky to schedule time for aerobic exercise during the day, but given the vast benefits of this form of exercise, finding time to move -- even for just 15 minutes -- should be a priority. Whether you're getting up off the couch while you watch TV in the evening or have pledged to exercise after dinner with your family members, several exercises can boost your heart rate and burn calories quickly.
Take a Simple Approach
Fifteen minutes doesn't afford you much time to get your bike out of storage or dust off your inline skates, so keep your short workout simple. Exercises such as jumping jacks, running in place, jumping rope and dancing are possible to perform in virtually any environment and can yield a favorable caloric burn in just 15 minutes. If you enjoy variation in your workout, use a combination of exercises. For example, try a few minutes of burpees, a few minutes of jumping jacks and a few minutes of running up the stairs.
Make Time for a Quick Gym Visit
It might not be tempting to visit the gym if you only have time for a 15-minute workout. However, if you're able to get changed quickly, the gym provides a variety of ways for you to burn calories in just a quarter-hour. Focus on aerobic exercise machines such as the treadmill, elliptical trainer or stationary bike. After you've warmed up, use the machines at an elevated tempo. You might not be able to maintain this tempo for a long duration, but working out vigorously is one of the benefits of a short workout.
Goodbye to Calories
If burning calories is the central focus of your 15-minute aerobic workout, pick an exercise that burns calories quickly. Walking, for example, has several advantages, but it doesn't yield a major caloric burn in just 15 minutes. In 15 minutes, a 170-pound person burns about 156 calories performing vigorous jumping jacks, 194 calories jumping rope, 219 riding a stationary bike at a vigorous pace and 222 calories running at 7 mph.
Add a Little Weight
One way to increase the benefit of your 15-minute aerobic workout is to wear wrist or ankle weights, or even use a weighted vest. Doing so isn't conducive to all forms of exercise, but if you wish to perform step aerobics or walk on the treadmill, weights can help. Avoid using weights that surpass 3 pounds, as you don't want to risk damaging your joints. Even low-pound weights can significantly elevate your heart rate and caloric burn.