15 Minute Fat Burn #1 X
July 28, 2015 |
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
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
Progress Tracker
Please login to use the Progress Tracker.
Private Member |
prague, czech republic
Hey Zuzko, could you or anyone please help me with what counts as a rep? The progress tracker says you did 12 reps and I dont quite understand what that means when you have a series of 15 exercises. Thanks 🙂
Private Member |
Purple Haze,
There are 15 different exercises, The first exercise Z did 12 of them and so on. That is what reps are. Hope this helps! Have a good one.
Mary
Private Member |
What can be substituted for split jumps
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I decided to repeat this workout today because I wanted to do only bodyweight exercises but it should be hard, so 15 min fat series is the best. I tried to keep same number of reps but today I did clapping push ups of my knees because my shoulders are a bit sore. And in my last comment I mentioned I did reverse DU:O hahaha, I will try to do it again because since long I do not do it. Tomorrow I am waiting to see the new workout in the schedule. Zu I decided to give a break using weights, I want to see how my body reacts and if my muscles will grow or not without using weights so every workout using weights I will do the exercise without it or I will make modifications. Score below, see you all, take care.
1st time- 29th 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)- total reps 133
2nd time- 26th 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- total reps 139
3rd time- 17th Oct 2016- 1-12, 2-12, 3-16, 4-8, 5-12, 6-8, 7-12, 8-6, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (buy out pistols challenge-26 each leg and exercises for butt without weights)- total reps 146
Private Member |
Hi Zuzka, so I want to go back to this series but I don’t know how my weekly workout schedule should look like. I will do fat burn series #1 today and then what? Pls advise.
Cheers
Iza
Private Member |
atlanta, ga, usa
Could you tell me where I can find the rest of this series? I’m a new Z subscriber!
Private Member |
los angeles, ca, usa
Sure! Click “ZGYM Workouts” at the top. Then, scroll down until you see ZGYM Workouts listed by series. The second one there should be the “15 Min Fat Burn” series. 😉 (And, welcome to the site!)
Private Member |
victoria, bc, canada
I’ve found the 15 min fat burn series twice now but I only see the first workout. How do I access the rest of the workouts in this series? I just signed up and these are the ones I want to do. Thank you!
Private Member |
los angeles, ca, usa
Hi Marilyn! Try this direct link to the 15 Min Fat Burn series –> https://zuzkalight.com/category/zgym/series-title/15-minute-fat-burn/
Let me know if that helps. 😉
Private Member |
victoria, bc, canada
Thank you, Scott,
I can get to that page easily, but it just has the first 15 minute workout. I haven’t found # 2 or #3 or so on…
: )
Private Member |
victoria, bc, canada
I actually just found 15 minute workouts #3 and #5 and I think #83, but isn’t there a way to access them altogether rather than just finding them one by one here and there?
Thank you in advance!
Private Member |
victoria, bc, canada
I just found the pages with what look like all the links:
https://zuzkalight.com/category/zgym/series-title/15-minute-fat-burn/page/2/?view=bydate
https://zuzkalight.com/category/zgym/series-title/15-minute-fat-burn/?view=bydate
It looks like there are 13 of them, so #83 must have been a different type of workout.
I’ve done the first one twice now (in two days) and loved it!
Private Member |
los angeles, ca, usa
Yep, that’s the same page I linked to. It should have 2 pages of workouts for a total of 13 in the 15 Min Fat Burn series. I think there might be a #83 in the 5 Min Fat Burning series. Here is the main page for that series –> https://zuzkalight.com/category/zgym/series-title/5-minute-workouts/
Private Member |
victoria, bc, canada
Thanks so much, Scott! I honestly didn’t see them the first time, but you’re right, they’re all there!
These are great workouts, I did #5 today. Looking forward to doing them all! Please tell Zuzka she is AWESOME!
Private Member |
atlanta, ga, usa
Thanks Scott!
Private Member |
you are the best, Zuzi…thanks for every workout…and I wish you amazing year 2017…užÃvej života….Martina…:-) CZ
Private Member |
Is there a way to find out how many calories this work out burns. I did about 5-7 reps per work out… Is that what I put in the rep part of the workout progress?
Private Member |
lake tahoe, nv, usa
In order to find out how many calories you burned you’d need to know your heart rate, your muscle mass, your body temperature… there are so many variables that play a role in this. You’ll never know exactly. I can only suggest wearable heart rate monitors that are pretty good at telling how many calories approximately you’ve burned during a workout – Fitbit is one of the trust worthy products.
Private Member |
WOW I can’t believe you actually responded! I feel so honored. Thank you for the info. I have an apple watch. I’ll use that. Thank you again!
Private Member |
Wow I can’t believe you replied to me. I feel so honored! Thank you for the info! I have an apply watch I’ll use that!. Thank you again
Private Member |
I noticed that you don’t do ab series very often. I see lots of five minute abs etc. My question, do you think that if you are working your entire body your abs will come through? Do you think that spot working on abs is effective or is just focusing on fitness as a whole good enough? Also do you think you are work your way into flat abs or is diet more important?
Private Member |
couldn’t keep up with Zuzka but still got a great workout! need to figure out how to stretch my quads better before working out – they are so sore.