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According to the Center for Disease Control and Prevention, the average American should get 20 minutes of exercise a day. Yet between work, family and friends, it can often be hard to find the time. In just 15 minutes a day, you can blast fat with a mixture of cardio and strength moves that you can do anywhere -- no equipment necessary.
The cardio kick-starter is making a comeback. This high-intensity move will raise your heart rate and work your entire body. Start with your hands by your side with your feet together. In one movement, lift your arms overhead and jump your feet apart. In the next movement, return your arms to your side keeping your feet together. Complete one minute of jumping jacks.
This compound exercise targets your chest, shoulder, arm, abdominal, legs and back muscles. Place your hands on the floor, slightly wider than your shoulder and press back until you are balancing on your toes. Lower your body until your elbows are 90 degrees, keeping your body straight and strong. Press through your palms and lift back up to the starting pushup position. To decrease the intensity, drop to your knees. Repeat the exercise 10 times.
The hybrid of the jumping jack and push up, a burpee is another full-body exercise that focuses on both cardiovascular and muscular strength. Begin standing and then drop down to a squat by walking your feet wider than hip distance and dropping your tailbone toward the floor. Place both hands on the floor, jump both feet back to a high pushup position and jump both feet back to your hands, returning to the squat. From the squat, return to a standing position. Complete 10 burpees.
Fire up your legs and work the largest muscle group in your body with a series of lunges. Stand with your feet hip-distance apart hip and your hands on your hips for stability. Take a big step forward with your right foot, and bend your knee, keeping it directly over the ankle. Step your left foot up to meet your right. Take a big step forward with your left foot, and bend your knee, keeping it directly over the ankle. Step your right foot up to meet your left. Alternating your feet, take 10 steps forward in one direction, turn around and take 10 steps back.
This combination cardio-and-abdominal workout is simple but effective. Begin by jogging in place gradually lifting your knees higher toward your chest. Move as quickly as you can, lifting your knees higher for two minutes. Cycle through the entire routine one to two more times and you'll have completed a total-body workout designed to increase your cardiovascular health, build strength and burn fat.