Health & Wellness

How to burn 150 calories in 15 minutes

Burning off what you put in is the key to dropping extra pounds. By incorporating high intensity interval training, or HIIT, into your fitness routine, you can cut down on the time you spend exercising while still getting a quality workout.

Using this 15-minute circuit with the five exercises below, you can easily burn 150 calories or more.

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1. Butt kicks with arm circles

Chrysten Crockett

Start by kicking your heels, one foot at a time, up toward your butt as if you’re running in place. At the same time, place both arms out to the side and rotate them in a circular motion.

This compound exercise will help you start to increase your heart rate while stretching out your lower body, engaging your core and getting some blood flow to your arms.

RELATED: 5 easy exercises to help you get toned arms

2. Jump squats

Drop down in a squat position with your hands out in front of you. As you jump your feet together, place your hands on your hips to help you balance. Continue to jump into a squat position, getting as low to the ground as you can.

Be sure to force your weight into your heels when you squat down in order to engage the hamstrings and glutes.

3. Ski jump

Chrysten Crockett

The ski jump is a great full body exercise that keeps your heart rate up. As you jump to the left with your left foot, kick your right foot behind the left. At the same time, you’re going to reach down with your left hand to tap the floor. Repeat this motion on the right side and continue to jump left to right. By keeping your hips and back low, you will work the core and target the lower back muscles even more.

RELATED: 4 workout moves to one waist, arms, abs, booty

4. Jumping lunges

Chrysten Crockett

Begin in a lunge position by stepping back with one foot and dropping your knee toward the ground. Place your arms in a running position to give you momentum as you jump into the air. As you jump, switch legs and land with your opposite leg behind you and your knee dropped toward the ground. Continue in this jumping motion, staying low the entire time to really feel the burn.

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Partner workout: 3 challenging exercises to do with a friend

Play Video - 1:20

Partner workout: 3 challenging exercises to do with a friend

Play Video - 1:20

5. High knees

Chrysten Crockett

This move is performed exactly as it sounds! Drive your knees toward your chest. To give yourself a goal to work towards, put your hands out straight and try to tap them with your knees. This exercise will really bring up your heart rate!

For more fitness and diet advice, sign up for our One Small Thing newsletter! Get more workouts from Chrysten by following her on Instagram!

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