Recently I have made a promise to myself that if I plan on going to the gym that day (which should be at least three times a week, more if the weather is bad and I can't run outside). I have to go on my way home from work, because if I make it home, I usually can talk myself out of going back out again--especially to the gym.
So, we all have those busy days where we have to go meet friends for dinner after work, or we have to go run errands or a movie date or anything else that could possibly keep us from working out. Well yesterday for me, that was one of those days.
My friends and I have started doing a supper club on Tuesday nights, and last night was Alesha's turn. She lives in Durham (about 20 minutes away) and dinner was at 7, so I figured I had somewhere between 15 and 25 minutes to make some magic happen at the gym.
I don't think I have ever gone to the gym for just fifteen minutes, but I figured, something was better than nothing.
So I got on the treadmill and decided that I would sprint 15 minutes, uphill. Not the most fun exercise activity but it definitely maximizes the calories that you could burn. So, next time you think you don't have time to work out, think again! Try this quick 15 minute workout and you will feel at least a little bit better about eating dinner that night.
Start off with at least a 1.0% grade, and gradually move it up to what you can handle for a constant 10-15 minutes. Somewhere between 1.0% and 4.0% (or more if you like). Start out at your normal pace (no less than 6.0, which is a 10 minute mile pace) and after a quarter of a mile, up the speed at least one point. Stay there for a minimum of 10 minutes, and see if you can make it the entire 15 (if you're really feeling good, see if you can maintain an 8.0 speed for the last quarter mile). If you can't, no worries! Keep the grade where it is and walk at about a 4.0 or 4.5 pace for the remaining 5 minutes. You should burn at least 250 calories, and hey, that's not so bad for a 15 minute quickie.