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15 Minute Fat Burn #1 X

July 28, 2015 | private avatar imageZuzka

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
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
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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Zuzka Stretching

Workout Breakdown

Challenge: HIIT
Duration: 10-15 Minutes

*max reps 45sec, 15sec rest, move to the next

  1. 180 Jump to Burpee
  2. Plank Jack Transformers
  3. Split Jump To Sumo Squat
  4. Mountain Climber (x4) to Clapping Push Up
  5. Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.
  6. One Arm Plank Jump Burpee to Round Kick alt.
  7. Knee Slider to Cross Plank jump alt.
  8. Kick - Knee _ Plank Jack Push Ups alt.
  9. Dive Bomber to Jump Tuck
  10. Forward / Back lunge - jump lunge
  11. Side Lunge Knee tuck (x3) / side lunge jump
  12. Kneeling Back bends to Jump Squats
  13. Donkey kick / kick through
  14. Side Step Push Up to Jump Tuck
  15. 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.

Zuzka Stretching

15_min_fat_burn_1_post

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:

  1. It’s all going to be bodyweight exercises so no equipment needed
  2. You can modify any bodyweight exercise for your own fitness level
  3. 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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Comments Add Comment

  1. private avatar image

    Private Member  | 

    12:30~
    skipped some of the 15s rests
    i love this kind of workout

    • private avatar image

      Private Member  | 

      crazy hard !!

  2. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu!! Wow wow…great one…I am gone! I had a hard time with all exercises…all of them are hard specially 2, 3, 4, 6, 7 and then I stopped putting stars besides the numbers because all were hard 😀 I loved it…I used resting time to do same reps as in July…as a buy out 10 min JR different styles non-stop. And the greatest news ever is that I could do clapping push-ups from normal plank and I really clapped loudly!!! I am soooo happy, I have never been able to do a single clap! Thanks Zu…and second nice thing is I could do reverse DU, moving the rope backwards! Yes…thanks Zu again! I love you…

    July 2015
    1-12, 2-8, 3- 14, 4-8, 5-10, 6-8, 7-8, 8-5, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (half)

    Nov 2015
    1-13, 2-9, 3-14, 4-9, 5-12, 6-8, 7-8, 8-6, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (half and dying)+10 min JR styles

  3. private avatar image

    Private Member  | 

    I kept pace with Z again. I definitely feel generally less fit and more tired at the moment so was surprised that my heart rate was lower this time. Struggled with the pistols which isn’t like me – might be time to repeat the guns and pistols series!

    97 cals, HR140/162.

    • private avatar image

      Private Member  | 
      pa, usa

      How are you feeling Nadia? This will be your first baby, right?

      • private avatar image

        Private Member  | 

        Thanks for asking 🙂 Yes, this will be the first. I won’t bore you with the details but it has been a loong journey to get here, so we’re delighted! The nausea is hard. I’ve cut my workouts in half, and am working out first thing as tend to feel better in the morning and deteriorate as the day goes on!

        • private avatar image

          Private Member  | 
          pa, usa

          It’s difficult but so worth it! Hang in there !

  4. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu…Good to see 15 min fat burn series again on the schedule! I have been repeating this workouts since Nov and today I will do #6. I wish a Happy New Amazing Year to you and all warriorz! Love and peace to everybody! See you all in 2016 🙂

  5. private avatar image

    Private Member  | 

    A-W-E-S-O-M-E series, Zuzka! Wishing a Happy New Year to you & everyone! xoxo

    • private avatar image

      Private Member  | 
      pa, usa

      LOVED your son’s book!! What an awesome kid 🙂

      • private avatar image

        Private Member  | 

        Thanks April! Happy New Year 😀

  6. private avatar image

    Private Member  | 
    kraków, poland

    So.. I didn’t count previously, but I think I did more reps and did a few regular push ups with claps this time! I remember that I couldn’t do it.
    It’s my second WO today, the first was LB #5.

    This is a good way to finish 2015 year. 🙂

    I wish for everyone to be only better for yourself and beat personal records! Happy new year! See in the next year. 🙂

  7. private avatar image

    Private Member  | 
    caseyville, illinois

    Preparing to do this one. This is a lighter day workout for me. My whole body is a good sore since my workouts have focused on the lower body and I have been faithfully practicing my pull ups by doing negatives of chinups and pull ups and putting my knee in the band for finisher pull ups. I have been practicing twice a day for a few minutes. I am really determined to get a pull up so i can begin the black diamond again.
    Instead of pistol squat, I am going to do the shrimp squat. I wanted to do Bodycrush 14 but i figured that would be a higher intensity cardio, so will save that for Saturday.

  8. private avatar image

    Private Member  | 
    pa, usa

    I did this one after a run both today and yesterday ! I always like the routines better the second time around when I know what I’m doing! I got a Fitbit for Christmas and I have been halfway to 10,000 steps each day before 8 am! Happy new year Z and fellow warriorz! 2016 is going to be awesome in the zgym !

  9. private avatar image

    Private Member  | 
    caseyville, illinois

    Finished! Was not as cardio easy as i thought. Muscle easy, yes, but it was decent cardio and fun. Warmed up with Arm Balance #3 minus the stretches as i am saving them for now. Cool down will be some classical stretching.
    I am enjoying your book so far! Only in chapter one, so far.

  10. private avatar image

    Private Member  | 
    ellijay, ga, united states

    Awww, I thought this was one that I had recorded last go-round, but I guess I didn’t! I’ll have a score to beat for next time, though! Burned 242 calories

    1. 180 Jump to Burpee: 15
    2. Plank Jack Transformers: 13
    3. Split Jump To Sumo Squat: 15
    4. Mountain Climber (x4) to Clapping Push Up (kneeling): 7
    5. Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.: 12
    6. One Arm Plank Jump Burpee to Round Kick alt.: 13
    7. Knee Slider to Cross Plank jump alt.: 9
    8. Kick – Knee _ Plank Jack Push Ups alt.: 6
    9. Dive Bomber to Jump Tuck: 7
    10. Forward / Back lunge – jump lunge: 10
    11. Side Lunge Knee tuck (x3) / side lunge jump: 11
    12. Kneeling Back bends to Jump Squats: 8
    13. Donkey kick / kick through: 12
    14. Side Step Push Up to Jump Tuck: 7
    15. Side Jump Lunge (x3) to Pisto: 6

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