We have all probably heard the American Heart Association's exercise recommendation of 150 minutes of moderate-intensity cardio per week. (1) And while you should definitely be trying to meet or exceed this goal each week to boost your heart and lung health and fight chronic disease, let’s be honest – it’s not the most exciting way to exercise. Enter: Jennifer Anniston’s 15-15-15 workout.
What Is the 15-15-15?
The aptly named workout, popularized by Friends actress and fitness lover, Jennifer Anniston, breaks down a 45-minute cardio session into three 15-minute segments. Instead of spending an entire steady-state cardio workout on one piece of equipment, Anniston explains that she switches between a cycle bike, elliptical, and treadmill for her cardio sweat sesh. In an interview with InStyle magazine, the actress shared that she loves this workout because it's “that kind of sweat when you just go for it.”
There are so many reasons this can be a great option for your low-intensity cardio workout. Low-intensity cardio and daily movement have long been linked to improved body composition and a healthy BMI. (2) This type of exercise contributes to heart health and lowers your risk for many chronic diseases such as Type II Diabetes, Cancer, Arthritis, Dementia, Anxiety & Depression, and more. (3) Plus, when Jennifer Anniston (who’s 54 years old and never looked better) tells you to do something, you do it.
Keep Your Cardio Routine Fresh
Beyond all the health benefits of the 15-15-15, it helps keep exercise monotony at bay. When something becomes boring, you are less likely to want to do it, right? Science actually confirms this feeling you may have experienced before. A 2016 study found that participants who engaged in an exercise plan that incorporated variety had a higher adherence rate than those who did not. (4) Set yourself up for success by adding diversity to your cardio routine!
How You Can Replicate This Workout at Home
If you have access to a gym, this workout is pretty simple – just pick your favorite 3 pieces of cardio equipment and go to town. But what if you like to work out at home? Having 3 large pieces of cardio equipment like a bike, elliptical, and treadmill is understandably not feasible for most home gym spaces. But Sunny has your back! Here are some recommendations on how to re-create this workout at home, without overcrowding your home and breaking the bank.
Splurge on Your Favorite Equipment
If you love a good cycling workout, invest in a quality bike. If the treadmill is more of your jam, pick the perfect one for your home gym space. Elliptical queen? Cross-train to your heart’s content. Whatever piece of equipment keeps you the most motivated and provides maximum enjoyment, embrace it! Make it even easier and check out these courses in the SunnyFit® app for guidance from our amazing professionally-certified trainers.
Add in Accessory Cardio Equipment
Using a mini-stepper, trampoline, or step box are all great options for secondary cardio equipment that is affordable and boasts a smaller footprint. Helpful for saving space and money!
Use Your Body
For the third and final segment of this workout, you don’t need anything fancy or complex – just yourself! Try a run or walk outside in your neighborhood, a bodyweight workout, or cardio dance. It doesn’t matter what you choose, just that you keep your body moving for the full 15 minutes.
Mix it up!
The good news is that this isn’t written in stone. You can change it up in any way that works for you! If you would rather not include any equipment and do all three 15’s with bodyweight, you totally can. The key here is to extend the minutes of low-intensity cardio you do each week. The formula is there to guide you. You get to fill the time in an accessible way that makes the most sense for your body.
1. American Heart Association recommendations for physical activity in adults and kids. www.heart.org. (2022, July 28). https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults. Accessed 7 August 2023.
2. Mumcu, O., Ozdurak Singin, R. H., Yamaner, F., & Kucukler, F. K. (2020). The effect of pilates and low intensity cardio exercise on insulin resistance in women. Turkish Journal of Sports Medicine. https://doi.org/10.5152/tjsm.2020.180. Accessed 7 August 2023.
3. Balducci, S., Zanuso, S., Cardelli, P., Salvi, L., Bazuro, A., Pugliese, L., Maccora, C., Iacobini, C., Conti, F. G., Nicolucci, A., & Pugliese, G. (2012). Effect of high- versus low-intensity supervised aerobic and resistance training on modifiable cardiovascular risk factors in type 2 diabetes; the Italian diabetes and exercise study (IDES). PLoS ONE, 7(11). https://doi.org/10.1371/journal.pone.0049297. Accessed 7 August 2023.
4. Sylvester, B. D., Standage, M., McEwan, D., Wolf, S. A., Lubans, D. R., Eather, N., Kaulius, M., Ruissen, G. R., Crocker, P. R., Zumbo, B. D., & Beauchamp, M. R. (2015). Variety Support and exercise adherence behavior: Experimental and mediating effects. Journal of Behavioral Medicine, 39(2), 214–224. https://doi.org/10.1007/s10865-015-9688-4. Accessed 7 August 2023.
