Break a sweat, then you're done - that's how the 15-15-15 workout goes. At least that's what it feels like. This is the way to exercise for anyone who'd rather be doing anything else than a cardio workout.
Pulling on your workout leggings and heading to the gym, heading out on your bike or out for a run is the way to better health. Research shows us that having good cardiovascular fitness is more important than measuring BMI for longevity.
But if you'd rather lift weights or do a Pilates workout than a walking one, I have some good news for you. In an interview with InStyle, Jennifer Aniston said she started following the 15-15-15 workout after an injury that meant she could only do Pilates in recovery and while she "absolutely love[s]" the exercise, she missed "that kind of sweat when you just go for it."
"I'm going back to my 15-15-15, which is a 15-minute spin, elliptical, run. And then just old school: I can chase myself around a gym," she said. Aniston also discovered the Pvolve workout around this time, before becoming an ambassador for the weighted Pilates-inspired workout.
What is the 15-15-15 workout?
The 15-15-15 workout is a 15-minute spin, a 15-minute session on the elliptical (also known as the cross trainer), and a 15-minute run on the treadmill. Overall, the workout is 45 minutes long with exercises done back-to-back.
There are no time or distance goals, so it's a great cardio exercise for beginners looking to improve their aerobic fitness, boost endurance, and potentially lose weight.
Sarah Campus, personal trainer, cardio and strength specialist, and founder of LDN MUMS FITNESS, suggests dividing the 15-minute sessions up like so: "Plan your intensity levels ahead of your workout. Begin at a steady state or moderate intensity, then onto the second 15 mins, look to maintain or increase intensity, and the same with the third 15 mins, but use the final minute to cool down and stretch at the end," she says.
I tried the 15-15-15 workout
I tried the 15-15-15 workout six times over two weeks to see what it was all about. I don't mind cardio exercise - I enjoy running for 20 minutes a day and going cycling in the summer, but even I could see the benefits of this quick session.
My favourite thing about the workout was how quickly the time went. It's a very efficient workout. By the time you've built consistency and speed, you'll have less than 10 minutes to go, as you only spend 15 minutes on each machine. 10 minutes is next to nothing with distractions like music or a podcast - and research from New York University shows that workouts seem less intense after 10 minutes anyway - so it's hardly surprising I found I wasn't fighting the same feelings of boredom as I do during a standard treadmill workout sometimes.
On busier days, I appreciated that I could break these intervals into even shorter ones. For example, on my second day of the 15-15-15, I wanted to do a resistance band leg workout, so I added 15 minutes on the treadmill as a warm-up and 15 minutes on the bike at the end, to cool down and stretch out my legs. I skipped the elliptical and took a brisk 20-minute walk outdoors to clear my mind after work.
As someone who's spent time away from exercise due to injury, I'm very wary of doing too much impact-heavy exercise - like spending more than half an hour on a treadmill. Monotony aside, it's tough on my joints. The exercise bike and elliptical offer a break from heavy exercise, while delivering an (almost) full-body workout.
While you're not doing endless cardio and you are getting more cardio into a routine, I couldn't see myself sticking to the workout in the long term. I would get bored doing it for more than a few weeks. But if you're new to exercise or returning from an injury like Jennifer Aniston, and you already have access to a gym, then I think it's a great option.
Benefits of the 15-15-15 workout
1. Boost heart health
The 15-15-15 is designed to get more oxygen around the body, boosting cardiovascular fitness. Between the indoor bike, the treadmill, and the elliptical machine, almost every set of muscles in the body is covered - including the upper body and core - as well, making this a full-body workout.
The NHS recommends that every adult do 150 minutes of moderate-intensity exercise per week for cardiovascular health, with research from the likes of Ohio State University suggesting that exercise can reduce the risk of cardiovascular disease and Type 2 diabetes.
That's 150 minutes of exercise at 50 to 60% of your maximum heart rate (220 minus your age). If you follow the 15-15-15 workout, you'd only have to do it three times to meet the requirements for the week.
2. The 15-15-15 workout is time efficient
Being only 45 minutes long in total, the 15-15-15 workout is very time-efficient. Sarah agrees that this is one of the main benefits of the workout. "It feels less like traditional cardio. It has more variety with shorter segments, making it feel dynamic and less like you're doing endless cardio, which can be boring and monotonous for some."
Plus, its efficiency means it's easy to stick to. "Consistency and sustainability are the most important thing and a varied and manageable routine is more likely to become a habit," she says.
3. The indoor bike and cross trainer are light on the joints
One of the most common complaints of cardio exercise is how it impacts joints in the knees, hips, and ankles. With the 15-15-15 workout, only one of the three exercises involves loading up the joints.
The indoor bike and cross trainer are light on the bones and joints, making them a good option for those who experience discomfort in this area, says Sarah. "Women can lose up to 20% bone density as they go through menopause, so doing this lower-impact workout gives women the benefits without putting their bodies through too much stress," she adds. "It can also support your mental health without risking impact injuries."
4. Versatile
While the traditional 15-15-15 workout involves doing the exercises back to back, there's no reason why you can't do these over the day. This is what's known as exercise snacking, and it has some benefits for heart health, physical function, and mental health, per research linked to UNSW Sydney.
Also, as noted, you can swap out different cardio machines and exercises to suit your schedule and mood. For example, walking briskly for 15 minutes is just as good as 15 minutes of steady running on the treadmill.
"The 15-15-15 workout can boost endorphins without you feeling overwhelmed," says Sarah. "You can still enjoy the mental health benefits of cardio, such as [improved energy], mood, and stress relief, without feeling stuck in a repetitive activity."
Who should avoid doing the 15-15-15 workout?
If you want to build and maintain muscle through perimenopause and beyond, it's recommended that you do some form of weight training for women in your exercise routine - as well as the 15-15-15 workout. Also known as resistance training or weightlifting, this type of exercise challenges the muscles in a way that cardio exercise won't do.
Learning how to do a push-up properly and how to do a squat correctly are two ways to build a simple upper and lower-body strength workout at home.
Also, if you're new to exercise or have any previously diagnosed health conditions, it's best to speak to your doctor before doing the 15-15-15 workout.
