Advertisement

The 15-Minute Program for Weight Loss

The 15-Minute Program for Weight Loss

Just three short resistance training sessions a week can provide long-lasting benefits.

Actor/comedian Alec Baldwin started a strict weight-loss plan after learning he was prediabetic. With the help of his wife, Hilaria, Baldwin cut out most sugar and started a daily exercise regimen that included spin classes and Pilates. He also took up weight-bearing exercise—by lifting his toddler Rafael up and down until he broke a sweat.

Research suggests the actor and his wife were onto something. A new study highlights the positive health effects of a short-duration, high-intensity resistance exercise training program in overweight men. And guys, that’s most of you. Stats show more than 73 percent of US males are overweight or obese!

In the study, published in Experimental Physiology, men underwent a six-week training program that consisted of three 15-minute exercise sessions weekly. Each training session included one set of nine standard resistance exercises such as leg presses and bicep curls—enough to leave participants fully spent.

The researchers found these short bouts of tough exercise were as effective in increasing muscle mass and function as 45-minute resistance workouts, and they improved insulin sensitivity, important for battling prediabetes and diabetes, by 16 percent!

So, guys and gals, if you’re trying to manage diabetes and shed a few pounds, consider doing 15 minutes with weights and/or stretch bands three times weekly. For weights, start with two- to five-pound hand weights or grab two cans from your pantry—work up to lifting a nearby toddler. It’s a great way to exercise in front of the television, maybe even during one of Baldwin’s comedic impersonations!

Medically reviewed in September 2019.

Lose Weight with the Buddy System
Lose Weight with the Buddy System
The secret to doing anything hard (e.g., losing weight, quitting smoking, exercising regularly) is not to do it alone. When you're trying to lose weig...
Read More
Why is it hard for some women to lose weight?
Lisa LillienLisa Lillien
It's hard for some women to lose weight because they feel like they are going to be hungry when they...
More Answers
6 Weird Reasons You Can’t Lose Weight
6 Weird Reasons You Can’t Lose Weight6 Weird Reasons You Can’t Lose Weight6 Weird Reasons You Can’t Lose Weight6 Weird Reasons You Can’t Lose Weight
Could these surprising things be sabotaging your weight loss?
Start Slideshow
What Are Some Common Weight-Loss Pitfalls?
What Are Some Common Weight-Loss Pitfalls?