15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
A simple gym cardio session: 15 minutes on a stationary bike, 15 on an elliptical or cross trainer, then 15 running or walking on a treadmill. Changing machines every quarter hour keeps the session from dragging and shifts the load across different joints and muscle groups, with the first 30 minutes low impact. There is nothing special about the exact machines or timings; the appeal is that it needs no plan, works at any pace, and gets a full 45 minutes of steady cardio done. It builds endurance rather than muscle, so people usually pair it with strength work.
Who backs it
Sorted by strength of stance
- Jennifer AnistonDoes it
Actor · Friends and The Morning Show
The cardio session she described to InStyle: a 15-minute spin, 15 on the elliptical, 15 running, a name she coined herself and called old school, a way to chase herself around a gym. She has since moved to lower-impact training (see her Pvolve entry), so treat this as an earlier chapter.
Source: Women's Health UK: Jennifer Aniston swears by the 15-15-15 workout (quoting InStyle)
Aimed at the same thing
Other entries filed under fitness or energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.