15 Minutes to Change Your Life!

In just 15 minutes, you can improve your quality of life. The Centers for Disease Control and Prevention recently revealed that 15 minutes of daily exercise can dramatically increase life expectancy. A similar 2016 European Society of Cardiology study found that 15 minutes of consistent activity for middle-life adults can reduce the risk of death.

Similarly, in 2022, the European Heart Journal agreed that a short 15-20-minute intense workout is linked to a 16%- 40% reduction in mortality. The European Heart Journal also found that a 50–57-minute week-long workout significantly lowered the risk of premature death.

A daily 15-minute exercise regimen can improve your health, including cognitive function and cardiovascular health, and prolong your life. The key to all of this is consistency, effort, and discipline. Please note that no other character trait is as important as discipline to achieving long-term improvement in your life, including health and fitness.

The Importance of Balanced Training

Take into account that even a 15-minute workout requires balance in your application. For a well-rounded weekly fitness program, regardless of length, Endless Summer Fitness supports the NASM OPT Model for stabilization, strength, muscular development, and power. The NASM methods are exceptionally repeatable and practical.

However, regardless of your fitness program approach, you must incorporate strength training and cardiovascular activity. Given only 15-20 minutes, you can add strength and cardio with high-intensity interval training ( HIIT) or plyometric movements.

HIIT or Plyo?

There are similarities between high-intensity interval training (HIIT) and plyometric exercise methods, but they are distinct. HIIT is interval training that switches from intense to less intense cycles, taking short breaks in between and returning to intensity. Plyometrics uses speed, force, and explosive power movements with no break sessions until the end.

There is no one way to achieve fitness success. However, one could use HIIT, plyometrics, or a traditional split between strength training, cardio work, and flexibility programs to achieve the same weight loss, endurance, strength, power, and stability goals.

Strength training and cardio offer a complete fitness program that challenges the body and ultimately helps you achieve your fitness goals in a balanced way.

Conclusion

Even if you are new to working out, feel free to start with a basic fitness routine. If you are uncomfortable working in a gym, walk around your neighborhood. Walking is an excellent way to start a health and fitness program, and it will improve your health. But also remember you never have to join a gym to get in shape. Our Endless Summer Fitness articles are designed to get you going no matter where you are, whether it’s your living room, backyard, the local park, the beach, or the gym. The bottom line is that there are numerous ways to stay active; it’s all about finding a routine that works for you!

Source

1. It only takes 15 minutes to change your health – Science Daily
2. Why 15 Minutes of Exercise Is Enough to Transform Your Health in 2024 – CNET
3. The Benefits Of 15-Minute Workouts Will Blow Your Mind – Women’s Health
4. Vigorous Physical Activity, Incident Heart Disease, and Cancer: How Little is Enough? – European Health Journal
5. 15 Minutes Daily Exercise May Be Reasonable Target in Older Adults – European Society of Cardiology
6. The Optimum Performance Training® Model – NASM
7. What are the Important ACSM Guidelines for Exercise? – ACSM
8. Want to Lose Weight? Change Up Your Workout Routine with Strength Training – CNET
9. What is the difference between Plyo and HIIT workouts? –  Carbon Performance
10. What is the Difference Between HIIT and Plyometrics? – Jacksonville Orthopedic Institute
11. Beginner Plyometric Workout for Jumpers & Sprinters – Olu Olamigoke Jr. OLY
12. 30 Minute Full Body Cardio-HIIT Workout [No Equipment] – Juice & Toya