15-minute exercise routine that will reduce the risk of early death

What if just 15 minutes of exercise a day could help you live longer? show that even short bursts of physical activity can significantly reduce the risk of early death, heart disease, and even cancer. Research covering over 30 million participants found that engaging in moderate-to-vigorous physical activity for just 8.75 metabolic equivalent task-hours per week—equivalent to 150 minutes (this means that you are doing enough exercise to burn about8.75 times the energy you would burn if you were just sitting still for an hour over the course of a week)—led to a 31% lower risk of early death. That means a daily 15-minute routine could offer life-changing health benefits. Here’s an easy, effective workout that can help you achieve this.

Warming up is essential to prepare your muscles and joints for movement. A proper warm-up reduces injury risk and improves exercise efficiency.

March in place (1 min) – Lift your knees high and swing your arms.

Arm circles (30 sec) – Rotate your arms forward and backward.

Leg swings (30 sec per leg) – Swing your leg forward and back to loosen your hip joints.

Jumping jacks (1 min) – Get your heart rate up!

Squats strengthen your legs, glutes, and core while . Stronger leg muscles also help reduce the risk of falls and fractures in older adults.


Stand with feet shoulder-width apart.

Lower yourself as if sitting in a chair, keeping your knees behind your toes.

Push through your heels to stand back up.

Aim for 2 sets of 12–15 reps.

Push-ups engage multiple muscle groups, including the chest, shoulders, and core, and help .


Start in a plank position, hands slightly wider than shoulder-width.

Lower your chest to the floor, keeping your back straight.

Push back up.

Modified version: Do knee push-ups if needed.

Aim for 2 sets of 10–12 reps.

Lunges enhance lower body strength and stability, reducing the risk of injuries.


Step forward with one leg, lowering your back knee toward the ground.

Push back up and switch legs.

Aim for 2 sets of 10 reps per leg.

A reduces back pain and improves posture, balance, and endurance.


Get into a forearm plank position.

Keep your body in a straight line, engaging your abs.

Hold for 30–60 seconds.

​ strengthens your heart and improves lung function.Short bursts of high-intensity cardio are linked to longevity.


Jump rope (1 min) – If you don’t have a rope, mimic the motion.


High knees (1 min) – Run in place, lifting your knees to your chest.


Burpees (1 min) – Squat, jump back into a plank, do a push-up, and jump up.

A proper helps lower your heart rate and prevents muscle stiffness.


Toe touch stretch (30 sec) – Reach for your toes while keeping your knees straight.

Quadriceps stretch (30 sec per leg) – Hold your ankle behind you to stretch your thigh.

Shoulder stretch (30 sec per arm) – Pull your arm across your body and hold.

Deep breathing (30 sec) – Inhale deeply through your nose and exhale slowly.​