HEALTHY LIVING
02/11/2013 08:31 am ET

15 Minute Workout: Short, Intense Interval Training Circuits

A 15-minute workout may sound like a gimmick, but actually, just a quarter of an hour can make a big difference.

Research suggests that short workouts can increase resting metabolic rate and improve bone density, according to Women's Health Magazine.

What's more, a 2011 study in the Lancet suggests found that exercising just 15 minutes per day added an average of three years to study participants' overall lifespan. In other words, try a small workout and live longer.

To help you get the most out of your 15 minutes, we asked some of our top fitness experts to create short programs just for you.

Ben Greenfield, Fitness and Triathlon expert, Get-Fit Guy podcast host: "This is an 'isometric' workout, meaning you hold each of the following five positions for the specified number of seconds, and do the circuit three times through."
  • Front plank -- 45-60 seconds
  • Side plank -- 20-30 seconds per side
  • Squat position hold -- 45-60 seconds
  • Pushup position hold -- 45-60 seconds
  • Lunge position hold -- 20-30 seconds per side

Sammie Kennedy, creator and host of Booty Camp TV and Booty Camp Fitness' Ultimate Home Workout DVD system:

“A lot of people are interested in doing the super quick and efficient workouts we’ve seen pop up on the fitness landscape,” says Kennedy. "Tabata training is the perfect workout for the time-crunched individual. It’s definitely challenging but it’s something you can work at; you can really see and feel yourself getting stronger.”

  • 20 second High Knee Run (on the spot)
  • 10 second Rest
  • 20 second Jumping Jacks
  • 10 second Rest

Repeat x 4

REST 1 minute

  • 20 second Hiccups with Pushup - modification just hiccups or just pushups
  • 10 second Rest
  • 20 second Jump Plie Squats - Click heels at top to advance
  • 10 second Rest

Repeat x 4

REST 1 minute

  • 20 second Plank Moguls (advanced Donkey Kick)
  • 10 second Rest
  • 20 second Speed Skaters (advanced balance - no touching back leg to ground)
  • 10 second Rest

Repeat x 4

Want more? Check out our previous programs: 10-Minute Workouts and 5-Minute Workouts.

ALSO ON HUFFPOST:

PHOTO GALLERIES
Health And Fitness Trends For 2013
Subscribe to the Lifestyle email.
Life hacks and juicy stories to get you through the week.

CONVERSATIONS