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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 |
scottsdale, az, usa
Wow! I forgot how intense these 15-minute fat burn workouts are! Love the dive bomber to jump tuck:) Thank you for adding this one to the schedule!!
Private Member |
This was a really good wo. Thank you Zuzka! Love when I don’t have much time and 15 mins is perfect to squeeze in before my day gets going. Love having my wo done early, great way to start in a positive way and keep going with that same attitude all day. Happy Day!
Private Member |
massachusetts, united states
Fun wo, I liked switching up the exercises. Went by so fast!
Thank you!!
Private Member |
Good old 15min fat burn workouts!Love them!Kneeling back bends were new to me,awesome! You’re a star Zuzka!:)
Private Member |
switzerland
Just fit into the half time break of Spain vs Portugal. Would love to have more 15 min for the next two weeks 😁. Like that I have no excuses!
Private Member |
You are killing me this week! But I am in the best shape so I’m still going. My split jumps are better. My right glute doesn’t like to contract behind me in that exercise. The combos were fun. I was a little slow because I had to watch you do the first rep first. I have come to rely on the workout breakdown!
Private Member |
Has to be one of my all time favorites for sure loved it
thanks Zuzka for a great work out
happy weekend!!!
Private Member |
Love when you keep it under 20 minutes!
Private Member |
massachusetts, united states
Love this wo, love all different excercises, never get bored! Beat my reps by 1, lol , it’s something!!
Thank you!!
Private Member |
amazing !!