The 15-15-15 is a simple idea: You just do 15 minutes each on three different cardio machines. Like so:
15 minutes on the elliptical
I’ve often done a version of this when I’m at one of those sad hotel gyms with few or no weights, just cardio machines. There’s usually a treadmill, an elliptical, and/or a bike, so I’ll do a few minutes on each. The 15-15-15 version will give you a 45-minute workout.
Where did the 15-15-15 workout come from?
If you get bored on cardio machines, a 45-minute workout is a pretty big ask. But 15? You could manage 15, I’m sure. That’s just a five-minute warmup, five minutes of solid work in the middle, and then for the last five minutes you’re on the home stretch. (Mentally breaking up workouts like this helps my brain, even if I'm doing the exact thing for all 15 minutes.) Then hop off that machine, choose another, and repeat. Three of those mini workouts and you’ve done 45 minutes for the day. Feel free to adjust the timing as needed; you could do a 10-10-10 for a 30-minute workout.
How hard should the 15-15-15 workout be?
But some of us get bored more easily, and breaking each mini-workout into intervals can make it a lot more engaging. Try this:
Go hard for one minute, then recover with very easy activity for one minute.
That’s three minutes of warming up, and 12 minutes of alternating intervals, ending with an easy minute. You can do this mini routine on each machine in turn, or only on some of them—perhaps the first and the last, while challenging yourself to hold a steady state on the middle machine.
Can you do the 15-15-15 on different machines, or in a different order?
Or, heck, bounce between the bike and the treadmill if you only have those two machines available. (Hello, again, to very small hotel gyms.) The 15-15-15 isn’t so much a “workout” as it is a structure that you can fill in with any workouts you desire, so feel free to get creative.
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