Only have 15 minutes in your crazy hectic day? Did you know that just 15 minutes of exercise a day can extend your life by 3 years?? A study conducted in Taiwan tracked more than 400,000 people over 13 years and found that participants who completed 15 minutes of moderate exercise a day (think brisk walking) increased their life expectancy by an average of 3 years compared with inactive individuals. The quarter-hour of activity has other benefits, too; the researchers were able to draw a connection between daily exercise and a lower incidence of cancer. And, of course, while you’re at it you’ll also burn calories—sometimes close to 200 in just 15 minutes. Try these following 10 activities that only take 15 minutes to get a good workout:
1. Jump Rope - Burn: 167 calories in 15 minutes
It’s excellent for your legs and heart, and you’re also involving your arms and shoulders. It’s basically a full-body workout!
2. Mountain Biking - Burn: 150 calories in 15 minutes
You’ll increase your burn potential if you ride hills or rough terrain, and if it’s hot outside you could lose twice as many calories.
3. Doing Hot Yoga - Burn: 125 calories in 15 minutes
The 105°F temperature of the room will help you shed calories in a hurry.
4. Riding a Stationary Bike - Burn: 115 calories in 15 minutes
The stationary bike’s a great option for people with injuries or individuals who want to go easy on their joints.
5. Playing Tennis - Burn: 107 calories in 15 minutes
If you’re playing singles, the burn is more intense, and playing a competitive partner will increase the calories you lose.
6. Hiking - Burn: 100 calories in 15 minutes
To burn even more, wear a backpack or weighted vest during your climb.
7. Hitting a Punching Bag - Burn: 100 calories in 15 minutes
A quick punching session will help you alleviate any pent-up aggression and is also a good way to work your biceps, triceps, shoulders, and upper body.
8. Swimming - Burn: 100 calories in 15 minutes
If you’re able to take a dip in the ocean, even better—you’ll burn more calories when you’re fighting the waves.
9. Kayaking - Burn: 88 calories in 15 minutes
Give your arms, back, and shoulders a workout with a ride around the local lake. To up the burn potential head for a little whitewater to work against a current or rapids.
10. Walking - Burn: 46 to 100 calories in 15 minutes (2 mph to 4 mph)
If you don’t have time for an extended jaunt, find reasons to walk more throughout the day. Park farther away from your destination, walk over to a coworker’s desk instead of sending an email, or stroll to lunch instead of having it delivered.