5 Ways to Fit in Less Than 15 Minutes a Day

Most of the time, the hardest part of anything is just getting started. I know it is that way for me.

When I first started exercising, I focused on just getting to the gym. That was the hardest part for me. Once I was there, I didn’t worry about what I did – I just played around with equipment for a bit and left. Though this might have seemed pointless, it really wasn’t. It was a step. It was creating habit. Getting to the gym was my victory. After forming the habit, I then worried more about what I was doing.

Though I fully advocate moving for more than 15 minutes at a time and having a focused, personalized exercise regime, sometimes the best thing to do is to just start doing something. Even a few minutes a day dedicated to exercise is better than none, and if something helps us to create a habit of movement, then it’s certainly beneficial.

I don’t need to tell you that you should exercise because it is good for you. You already know that. What we all need sometimes is a bit of a push to start.


Small steps lead to big changes. We all have to start somewhere.

One of the best ways to start is to incorporate HIIT (High Intensity Interval Training) into your day. The results are quicker than simply taking a stroll through the park, you need no or very little equipment, and they take a shorter amount of time.

Here are five ways/resources to get you started on your fitness journey:

  1. Tabata Training. The Tabata Method is 20 seconds of hard training followed by 10 seconds of rest repeated 8 times, coming to a total of 4 minutes activity. Every set should be performed to your maximum ability. Any exercise can be used for this – jump rope, running, stationary bike, jumping jacks, kettlebell swings, squats – just make sure that you go as fast as you can and you are maxed out at the end of each set. If you are not absolutely exhausted after the workout you didn’t go hard enough!
  2. 30 Day Challenges. Do something for 30 days, and you pretty much know you can do it for life. Here is a website with many 30 days challenges that you can undertake. I don’t love focusing on ONE muscle group for 30 days, so don’t pick the ones that say “30 day ab challenge,” or anything like that. Focus on legs or overall body workouts – they will be far more beneficial!
  3. 30 Days of HIIT. This is a free program you can download or look at online involving simple exercises that you can do at home. All of the workouts are short and simple.
  4. The Catching Fire 30 Days Challenge. This is a bit more of a challenging set of workouts, but they all are just 12 minutes long. I personally love this series. I promise you that if you haven’t been exercising regularly, you will be sore the next day!
  5. 9 Quick Total-Body Workouts, No Equipment Needed. These 9 total body workouts are a great way to get our habits kick-started.

So, what are you waiting for?! Even if you start with just a 4 minute tabata a day – you will be that much fitter and creating great habits for the future. Keep remembering that one day today’s workout will be your warm up. You can only get better.

getting started

For more workouts and safe workout guidelines, see my workouts page.

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