One significant challenge people face with exercise is finding time to fit it into their busy schedules. With work, family commitments, and social plans, it can be difficult to prioritize a workout. However, what if there was a solution that involved a quick 15-minute workout that could burn more fat than a 45-minute cardio session? Elizabeth Brown, MS, RDN, CPT, a certified holistic chef and yoga teacher at The Kitchen Vixen, introduces us to this time-efficient fitness approach.

Elizabeth’s active lifestyle took a turn when she was diagnosed with autoimmune hepatitis, leaving her with limited energy and mobility. Despite the challenges, she discovered the effectiveness of 15-minute, high-intensity workouts.

Reflecting on her experience, Elizabeth shares, “Dealing with chronic fatigue made long cardio workouts unattainable for me, but I was determined to keep moving. That’s when I realized the incredible impact of short, intense exercise sessions, not just for maintaining strength but also for efficient fat burning. Even though my autoimmune disease is now managed, I still rely on these quick fat-burning workouts during hectic times to boost my energy levels and stay motivated.”

Regardless of why you’re unable to spend a lot of time at the gym, a 15-minute workout can be your best friend.

“I always say, ‘Movement is medicine, but intensity is the prescription,’” Elizabeth offers. “Whether you’re training like a superhero or recovering from illness, these 15-minute workouts meet you where you are and give you more bang for your metabolic buck.”

The 15-Minute HIIT Workout

Elizabeth shares a productive routine she’s used with clients and performs herself.

“This is especially beneficial for women over 40 or anyone managing a chronic illness or fatigue condition where long workouts simply aren’t feasible,” she says.

Below is a full-body HIIT workout that should take 15 minutes to perform. Elizabeth suggests performing 30 seconds of work, followed by 15 seconds of rest. Complete 3 sets of 5 exercises.

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Jump Squats (10 to 15 reps)

Jump squats are excellent for boosting power and elevating your heart rate.6254a4d1642c605c54bf1cab17d50f1e

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

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Pushups or Chaturanga to Downward Dog (6 to 10 reps)

This move offers an effective combo of mobility and strength—and yoga fans will be quite familiar with it.

1. Start with 2 to 3 chaturangas or pushups prior to forming a downward dog position.
2. If you’re unable to perform traditional pushups, modify the movement by kneeling.

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Kettlebell Swings (15 to 20 reps)

This exercise yields a high calorie burn.

1. Grab a kettlebell, holding it by the handle.
2. Stand tall with your feet hip-distance apart.
3. Hold on tight and swing the kettlebell to eye level or a bit higher.
4. Swing it down between your legs.
5. Next, thrust the weight forward, using your glutes and hips for control.

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

This is a two-for-one exercise, as you’ll be working your core and cardio.

1. Begin in a high plank or a 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 in a speedy fashion.

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

The reverse lunge to knee drive will fire up your glutes while building stability.

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

Kick up the intensity to match your fitness or energy level. “The key is to work at 80 to 90% of your max during each interval,” Elizabeth says.

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

“Steady-state cardio (like jogging or elliptical workouts) burns calories during the workout—but once you stop, so does the burn. In contrast, high-intensity workouts trigger a phenomenon called EPOC (Excess Post-Exercise Oxygen Consumption)—also known as the ‘afterburn effect.’ That means your body continues to burn calories at an elevated rate for hours after you’ve finished,” Elizabeth tells us.

These short, intense sessions provide many benefits. You will activate additional muscle fibers, cause a hormonal jump that will support fat burn, improve insulin sensitivity and glucose uptake, and reduce fat while preserving lean muscle mass.

Alexa Mellardo