Intensive Exercise Routines: Perform these 6 moves for a cardio effect surpassing a 45-minute session.

Intensive Exercise Routines: Perform these 6 moves for a cardio effect surpassing a 45-minute session.

A 15-minute high-intensity workout could be a game-changer for those struggling to fit exercise into their busy schedules. Certified holistic chef and yoga teacher Elizabeth Brown, MS, RDN, CPT, shares her insights on why this approach offers a more effective method for burning fat than extended cardio sessions.

Despite being an active athlete, Elizabeth's life was disrupted by autoimmune hepatitis, leaving her exhausted and barely able to move. However, this experience led her to explore short, high-intensity workouts as an alternative to prolonged cardio sessions that often proved too taxing for her condition.

"I've found that 15-minute, high-intensity routines are not only manageable for those like me managing chronic illness or fatigue but also highly effective in burning fat efficiently," Elizabeth explains. Although her condition is now under control, she still incorporates these 15-minute sessions into her routine when her schedule demands it.

Regardless of the underlying reasons, those seeking an exercise option that does not require a lengthy gym visit may find a 15-minute workout to be a valuable ally. Elizabeth advised, "Movement is medicine, but intensity is the prescription." She emphasizes that these concise workouts cater to individuals at various fitness levels, offering a "bang for your metabolic buck."

Elizabeth outlines a full-body HIIT workout tailored for women over 40 or those managing chronic illnesses. The workout consists of five exercises, with 30 seconds of work followed by 15 seconds of rest. Completing three sets of these exercises should take approximately 15 minutes.

The 15-Minute HIIT Workout

Jump Squats (10 to 15 reps)

Jump squats are an excellent choice for increasing power and raising heart rate.

1. Lower into a squat by bending your knees and pressing your hips back.
2. Jump up, sweeping your arms behind you.
3. Land in a deep squat, keeping your arms stretched forward.

Push-ups or Chaturanga to Downward Dog (6 to 10 reps)

This combination movement is renowned for boosting mobility and strength; yoga enthusiasts will be familiar with it. Those who cannot perform traditional push-ups should modify the movement by kneeling.

1. Execute 2 to 3 chaturangas or push-ups prior to forming a downward dog position.
2. If performing traditional push-ups proves challenging, modify the movement by kneeling.

Kettlebell Swings (15 to 20 reps)

Kettlebell swings offer a high calorie burn.

1. Grasp a kettlebell by its handle.
2. Stand tall with your feet hip-distance apart.
3. With a tight grip, swing the kettlebell to eye level or slightly higher.
4. Swing it down between your legs, then thrust it forward using your glutes and hips for control.

Plank to Knee Drive (aka Mountain Climbers) (20 to 30 reps / 10 to 15 per leg)

This two-in-one exercise focuses on the core and cardio.

1. Begin in a high plank or pushup position.
2. Drive each knee, one at a time, toward your elbows or hips.
3. Alternate bringing your right knee to your right elbow and your left knee to your left elbow rapidly.

Reverse Lunge to Knee Drive (10 to 16 reps / 5 to 8 per leg)

The reverse lunge to knee drive targets the glutes and builds stability.

1. Stand tall, with your feet hip-distance apart and your knees slightly bent.
2. Take a step back with your right foot, lowering your knee to the ground until both knees and hips form a 90-degree angle.
3. Push up with your right foot, straighten your left leg, and tighten your left glute.
4. Bring your right knee to hip height, grabbing it briefly, then repeat on the other side.

Increase the intensity of the workout to match your fitness or energy level. Elizabeth suggests working at 80 to 90% of your maximum during each interval for optimal results.

Why This Workout Burns More Fat Than a 45-Minute Cardio Session

Steady-state cardio activities, such as jogging or elliptical workouts, primarily burn calories during the workout. In contrast, high-intensity workouts trigger Excess Post-Exercise Oxygen Consumption (EPOC), also known as the "afterburn effect," during which the body continues to burn calories at an elevated rate for hours after the workout ends. This is because such intense sessions activate additional muscle fibers, cause hormonal responses that support fat burn, and improve insulin sensitivity and glucose uptake, all contributing to reduced fat and preserved lean muscle mass.

[1] Source: Elizabeth Brown, MS, RDN, CPT

For more fitness, wellness, and workout advice and inspiration, check out the following articles:

• Mind + BodyThis Push-Up Test Reveals If You're Fit at 40
• Mind + Body4 Bodyweight Moves to Work Every Muscle in 8 Minutes
• Mind + BodyScarlett Johansson's 5 Wellness Habits at 40
• Mind + Body7 Moves That Torch Belly Fat Faster Than Running

1. Elizabeth Brown, a certified holistic chef and yoga teacher, advocates for high-intensity workouts, like the 15-minute HIIT workout she outlines, due to their efficiency in burning fat for individuals facing time constraints or managing chronic conditions.
2. The 15-minute HIIT workout Elizabeth Brown provides combines five exercises, such as jump squats, push-ups, kettlebell swings, plank to knee drives, and reverse lunges to knee drive, designed for individuals at various fitness levels.
3. High-intensity interval training workouts, like the one provided by Elizabeth Brown, offer more fat-burning potential than extended cardio sessions due to the afterburn effect, which causes the body to continue burning calories for hours after the workout has ended.
4. Although Elizabeth Brown is a certified yoga teacher, she recommends the combination of fitness-and-exercise practices, like HIIT, for a well-rounded health-and-wellness approach that caters to both physical and mental well-being.

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