Burn calories with just a 15-minute run
We are living in a fast-paced world and sometimes, when our day schedule is tight but want to exercise, we have to come up with a time-efficient option. Here are three running routines that can help you feel great in just 15 minutes!
There are many surprising ways to increase energy and these exercises can increase your heart rate very quickly so they’re very useful to get your workout done in a fraction of the regular time.
Warm-up and cool-down phases are already included within the 15 minutes so just put your sneakers on and go for it!
Note: This are high-intensity workouts, so in order to do them you should be in good physical condition. Also, they are not intended to substitute a regular training routine which must include low-intensity session to build up resistance.
1. INTERVAL TRAINING
Warm up:
5 minutes of “soft” running.
Intervals:
6 intervals: 30 seconds at high intensity (90%) followed by a 30 second recovery.
Cool down:
4 minutes of “soft” running.
The core part of this training consists of 6 intervals: running for 30 seconds at a nearly all-out effort (90%) followed by 30 seconds of recovery (keep moving, but at an easy pace).
2. FARTLEK
Warm up:
3 minutes of “soft” running.
Fartlek:
9 minutes playing with speed by running at faster efforts for short periods of time. Alternate pace and time based on how you feel.
Cool down:
3 minutes of “soft” running.
Fartlek, which means “speed play” in Swedish, doesn’t follow an specific rate or ideal intensity. It is conditioned by the runner sensations and it’s all about giving variety to the run. Improve your performance and have fun targeting random markers as the finish line, i.g. Sprint to the next corner, a “soft” run to the red car and then run up stairs full speed.
3. TEMPO RUN
Warm up:
3 minutes of “soft” running.
Tempo:
- 1 minute and 30 seconds/ 70% intensity (An effort that allows you to talk in broken words).
- 1 minute and 30 seconds/ 80% intensity (just outside your “comfort zone”).
- 1 minute and 30 seconds/ 90% intensity (fatigue develops rapidly).
- Back to 70% and repeat the whole sequence.
Cool down:
3 minutes of “soft” running.
Tempo run is all about increasing intensity after each interval without pausing. You should find a steady pace to start with to avoid stopping mid-run. Because it relies on time, it’s a great workout if you’re traveling or just starting a training program.
These short routines can help you get and stay in shape but remember that they are not meant to substitute regular training! Find new ways to up your fitness game and keep pushing yourself to your best self!
