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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

Progress Tracker

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Comments Add Comment

  1. private avatar image

    Private Member  | 

    I did this one a day late. It was awesome. Marking as one of my favorites. I went easy on the dive bombers by not swooping so low because I’m afraid of getting a hernia–belly is getting bigger at 15 weeks pregnant.

  2. private avatar image

    Private Member  | 

    Awesome workout! I’m going to do this one all the time!

  3. private avatar image

    Private Member  | 
    columbia, maryland, usa

    Amazing way to start my day burn 200 calories in 15 mins with a max HR of 162 🔥and a total of 168 reps

  4. private avatar image

    Private Member  | 

    If I counted everything correctly; 124 reps, but I wasn’t sure what counted as a rep on some of them. This is one my favorite series!

  5. private avatar image

    Private Member  | 
    minneapolis, mn, usa

    Hey Z-

    Please do more of this series, I absolutely love it! I love that we only do each exercise once so that you really push and then its over.

    Also, have you thought of doing an app? I do my workouts on my phone, and would love to have an app to find the workouts and maybe sync with my other apps. I am loving the progress tracker!

    I have been following on and off since you were with bodyrock, and I have always come back because I love your attitude and that you are pushing through the workout with me.

    Cheers!
    – k

  6. private avatar image

    Private Member  | 
    bussi sul tirino, italia

    14 Febbraio 2016 1.12 ; 2. 6 ; 3. 10 , 4. 5 ; 5. 7 ; 6. 7 ; 7. 8 ; 8. 5 ; 9. 5 ; 10. 7 ; 11. 8 ; 12. 5 ; 13. 6 ; 13. 4 ; 15. 5.

  7. private avatar image

    Private Member  | 

    I can’t seem to find the progress tracker?

  8. private avatar image

    Private Member  | 

    I think this was my first Fat Burn Workout. I love this…My Push ups are getting better…but Scorpio push ups..no way 😉 I have still a lot to accomplish 😉

  9. private avatar image

    Private Member  | 

    Oof!! Awesome workout!! Thanks, Zuzka!! You rock!

  10. private avatar image

    Private Member  | 
    los angeles, ca, usa

    I’ve been working my way up to these series. Today I feel very accomplished. I went walking this morning, came back to do this and my reps were about 120. Sweating – CHECK! Bought your book and I am reading it. My body is changing for sure! I will add one of these work outs with the strength and kettle bell series too. Can’t wait to get rid of my gut and thighs!

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