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15 Minute Fat Burn #1 X
July 28, 2015 | 
Zuzka
Equipment for this workout:
Bodyweight only
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Workout Breakdown
Challenge: HIIT
Duration: 10-15 Minutes
*max reps 45sec, 15sec rest, move to the next
- 180 Jump to Burpee
- Plank Jack Transformers
- Split Jump To Sumo Squat
- Mountain Climber (x4) to Clapping Push Up
- Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.
- One Arm Plank Jump Burpee to Round Kick alt.
- Knee Slider to Cross Plank jump alt.
- Kick - Knee _ Plank Jack Push Ups alt.
- Dive Bomber to Jump Tuck
- Forward / Back lunge - jump lunge
- Side Lunge Knee tuck (x3) / side lunge jump
- Kneeling Back bends to Jump Squats
- Donkey kick / kick through
- Side Step Push Up to Jump Tuck
- Side Jump Lunge (x3) to Pistol
_________________
1 round = 15 Minutes
15 Minute High Intensity Interval Training. Intervals of 45 sec max. effort and 15 sec rest. Try to do as many reps as you can for each exercise during the 45 second intervals.
I decided to start a new series that would be challenging, fun, yet accessible to everyone. We will be focusing a lot on cardio using functional and dynamic bodyweight exercises. This new series is for most fitness levels for 3 reasons:
- It’s all going to be bodyweight exercises so no equipment needed
- You can modify any bodyweight exercise for your own fitness level
- You can do each exercise at your own pace as long as you’re pushing yourself at your max effort
Besides the obvious benefits such as weight loss, metabolic boost, cardio, and strength, we’ll be improving our agility by going through 15 different bodyweight exercises in each one of these workouts. Have fun and leave me your comment below!! XO Z
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Private Member |
tokyo, japan
This was amazing 🥵💦Beat my PB by 4 reps 💪😅
Private Member |
warsaw, poland
did not count my reps – like usual 😉 – just tried to enjoy every single move, that was not easy to do, because this one was tricky one 😉 simple but challenging 🙂
now off to S&T #69
Private Member |
tokyo, japan
Exactly same score as last time,140 reps.It was awesome 🤪💦Buy out was BD#7 one🥵
Private Member |
warsaw, poland
I didn’t count reps but it was great start of another week with ZGYM 💜 😊
Private Member |
I was hoping to get some guidance from the mom’s who has been following zuzka through their pregnancies. I am 2 months pregnant and have been holding off working out as I have been feeling very fatigued and dealing with morning sickness. I am starting to get a hold of myself. I was wondering if someone could guide me as to what type of exercises are suitable for 2 month old pregnancy. I used to do advanced workouts regularly. Any suggestions would be greatly appreciated. Thank you!
Private Member |
Hi Nida. I followed Zuzka’s advanced workout program throughout both my pregnancies. The only modifications I made were to core exercises – I changed any type of crunch on my back to a plank style exercise. I also found that I could not do pistol squats after I reached the seventh month of pregnancy. I record how long it takes me to do each workout and I found that I would often be about a minute off my fastest time. Lastly, I could no longer run after 24 weeks. The important thing is just to listen to your body and be kind to yourself. I hope this helps!
Private Member |
massachusetts, united states
Beat my reps but Lord knows how I felt so weak! This one always kicks my butt, I used my coffee table for a little assistance for pistols.
Thanks!
Did Zwow #5 after this, used 12 lb db’s and 25 lb kb, 4 rounds exactly, that was a great one!
Private Member |
carpinteria, ca, usa
Great one! For cardio!
Private Member |
kitchener, ontario, canada
Thank you so much for having the interval times in the breakdown!😊
Private Member |
I can’t believe I did this workout only once and very long time ago. It was great after long day at work. Knowing each exercise is just for 45 sec.