Get fit with GBN: Best 15 minute workout - full body plan to burn fat if you only have 15 minutes

15-minute workout

Dieters short on time can get the blood pumping with a quick circuit that consists of high-intensity moves and body weight exercises, according to an expert.

"Choose five to six total-body exercises, such as squats, pushups, jumping jacks, lunges, planks, burpees or mountain climbers," said founder and CEO of Shambo Consulting LLC Steffo Shambo, who coached in helping people achieve physical, emotional and spiritual goals.

​"Do each exercise for 30 to 45 seconds, moving from one to the next with no rest in between. Complete two to three circuits in your 15 minutes.

"This type of HIIT workout will spike your heart rate and engage multiple muscle groups for an efficient, effective workout when you're short on time.

"Switch up the exercises each time for variety. [I] like to end with 60 seconds of high knees or jumping jacks to really get the heart racing. This quick, full-body circuit is perfect when you only have 15 minutes but want to pack in an intense workout."

If looking for more specific moves to follow, certified personal trainer Kim Perry shared a quick resistance plan with GB News.

Weighted 15-minute workout

• Shoulder raises
• Bicep curl
• Lunge to deadlift
• Side plank with leg lift
• Kickbacks
• Curtsy lunge with around the world raises

For a full and effective 15-minute plan, the expert advised: "Grab a set of dumbbells and set a timer for 40 seconds.

"Repeat each move for 40 seconds, rest for 20 seconds. Repeat one to three times. Each round is eight minutes."

Is 15 minutes enough for an effective workout?

While many people will block out 30 minutes, an hour, or more, to workout, this is not always possible. Fortunately, research has found short bursts of exercise can be enough to reap the benefits and achieve fitness goals.

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Research published by the European Heart Journal found the health benefits of exercising just 15 minutes in a week lowered the risk of heart disease, cancer and even early death.

In a study, 72,000 adults with an average age of 62 wore a wrist activity tracker for a week. The seven-year follow-up found those who exercised vigorously for a total of 15 minutes a week had an 18 per cent lower risk of dying during the period of the study.

Those who exercised for 19 minutes a week or more had a 40 per cent lower risk of developing heart disease during the same time period.

Another study found short 15-minute workouts are enough to improve mood and circulation and boost the metabolism - which helps the body to burn more fat.

Looking for a longer workout? GB News shares the best workout to burn body fat. Or for a more targeted plan, see our guide on how to tone your thighs.