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5 Cardio Workouts You Can Do In Under 15 Minutes

5 Cardio Workouts You Can Do In Under 15 Minutes

When it comes to doing cardio, continually jogging on a treadmill for hours on end isn’t always the most enjoyable or effective way of working out. Today there are more ways than ever in which we can lose more calories in less time. This post will go over a few cardio workouts you may have never thought of that will allow you to burn as many calories as possible. These specific workouts don’t involve any HIIT training, but feel free to check out this post if you really want to step your workouts up a notch.


Exercise #1 – Jump Rope In Place For 10 Minutes

Did you know that simply jump roping in place can allow you to burn up to 10 calories per minute? Multiply that by 10 and you’ve already lost 100 calories in just 10 minutes. You can also go the extra 5 minutes to burn the extra 50 calories if needed. The best aspect to jump roping is the fact it can be done from anywhere.

Don’t have time to hit the gym? No problem. Just take out your jump rope (preferably this one by Survival Cross and Fit) and start hopping. Most importantly might be the fact that a lot of people really enjoy this exercise. It gets the brain going and has such a nice feel to it. Not to mention that this exercise is perfect for slimming down the lower body and toning those calves.


Exercise #2 – Hula Hooping For 15 Minutes

Need another enjoyable fitness activity to add to the list? Try hula hooping! While it might not burn as many calories per minute as jump roping does, it still burns a considerable amount. According to, hula hooping for just 10 minutes, burns up to 70 calories. This means one 15 minute hula hooping session should allow you to burn 105 calories.

Exercise #3 – 15 Minute Crossfit Workout

This amazing workout taken from PopSugar is simply perfect for burning 150 calories in 15 minutes. I’m not going to lie, it is a tough workout involving various forms of jumping jacks, planks, and circuits. But at the end of it all, what makes this workout so great is the fact that your toning so many different areas of your body at once. You can find the different exercises with their durations involved down below. I highly recommend having a stopwatch or FitBit on hand. Otherwise, you’re more than free to follow along this video on PopSugar.

30 Second Jumping Jacks

20 Second Cross Jacks

20 Second Scissor Jacks

40 Second Gate Swings

45 Second Up-Down Planks

35 Second Plank & Leg Raises

30 Second Repeat Circuits

Total Time = 5 Min.

Repeat 3 times to burn 150 calories.


Exercise #4 – Burpees For 15 Minutes

The burpee is most-definitely considered to be a full-body workout that can burn some serious calories. According to Popsugar, one minute of burpees is equivalent to losing 10 calories. Burpees also known as a squat thrust is an exercised used for both strength training and weight loss purposes. If this is an exercise you haven’t been doing or weren’t aware of, definitely give these a try at home. One 15-minute burpee session is equivalent to burning up to 150 calories!

How To Perform a Burpee:

  • Step 1 – Start in a standing position.
  • Step 2 – Bring you body down into a squat position.
  • Step 3 – Place both hands on the ground out in front of you.
  • Step 4 – Kick both feet back into a plank position.
  • Step 5 – Quickly bring your feet back into the initial squat position.
  • Step 6 – Return to standing position by jumping up.

The burpee is really done in 4 steps. After you’ve brought your body down into a squat, you quickly kick your feet back, bring them back into position, and jump. The burpee is an excellent aerobic workout that will also be great for strengthening the core. 15 minutes may sound like a long-time, but it’s a very effective exercise that you can do to burn a ton of calories.


Exercise #5 – Mountain Climbers For 15 Minutes

One of my favorite exercises by far are mountain climbers because of the muscles they workout and the way in which they are performed. According to livestrong, a 155-pound person can expect to lose 10 calories per minute by performing mountain climbers, while a 125-pound person will burn about 8 calories per minute.

While calories lost will vary from person to person, this is a very enjoyable activity that’s great for working out your hips and core as a whole. It’s an activity that will really test your levels of balance, agility, and co-ordination.

Here’s How To Perform:

  • Step 1 – Start by putting your body into a plank position.
  • Step 2 – Make sure hands are right under the shoulders and feet are hip width apart.
  • Step 3 – Bring your right knee in toward your chest without letting the right foot touch the floor.
  • Step 4 – Quickly bring your right leg back into position and alternate with your left knee.

Alternatively, you can place a towel or paper plate on a hard-wood floor and slide your right knee in towards your chest, while alternating with the left. I actually prefer this method because I really like the sliding motion. But try both and see which method you prefer most.

Anyways, enjoy these exercises whenever you’re quickly looking to burn 150 calories in just 15 minutes or even if you’re just looking to tighten up the body a bit 🙂

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5 Cardio Workouts In 15 Minutes

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