How You Can Burn Calories in 15 Short Minutes

07.06.2011 | 2 min read

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Everyone can set aside just 15 minutes each day for exercise or some form of activity. One important message I want to be sure is clear: some exercise is better than none.

Get Up and Move

Even in short 15 minute bursts, exercise is beneficial. Research shows that getting 30 minutes of activity a day will offer the same health benefits – whether it is all at once or split up (2-15 minute sessions or 3-10 minute sessions). Some of the health benefits are:

Combats chronic disease

Improves mood

Helps maintain and manage weight

Boosts energy level

Promotes better sleep

Can improve your sex life

Reduced stress

So, take 10 or 15 minutes out of your day, 2 or 3 times per day, to meet the 30 minute physical activity recommendation. If you only have 15 minutes, take that one walk and remember that some exercise is better than none. You’ll see how mentally refreshed you will be. And, getting away from your desk/work gives your eyes and brain a necessary break. You will come back feeling revived and ready to tackle more tasks on your to-do list more effectively than before.

Yes, You Can

Summer can be hot and humid, so maybe 15 minutes is all a person can devote to activity and exercise. Here are some great 15-minute, calorie-burning activities, all based on a 130 pound woman. If a person weighs more, they will burn more calories and vice versa:

Running at a pace of 6 mph (10-minute miles): 148 calories

Walking at a pace of 4 mph (15-minute miles): 59 calories

Biking at a moderate pace of 13 mph: 118 calories

Mountain biking: 126 calories

Stretching/light yoga: 59 calories

Swimming laps at a moderate pace: 118 calories

Snorkeling: 74 calories

Surfing: 44 calories

Water skiing: 89 calories

Soccer: 103 calories

Frisbee: 44 calories

Hiking: 89 calories

Golf: 81 calories

Tennis: 103 calories

Volleyball: 44 calories

Horseback riding: 59 calories

Didn’t find your activity? Check out the Calorie Burner Counter Calculator. Also, here are some of my favorite cardio blast workouts from Fitness Magazine to burn lots of calories in 5, 10 or 20 minutes: