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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 |
Can i just say i LOVE most of the workouts in this series cuz i love never repeating the same moves twice. when i really don’t want to work out, i go back to one of these, cuz i think…i only have to do that move “one” time…somehow it’s way less intimidating, still it ends up being the same beloved intense Zuzka workout. gracias! 😀
Private Member |
Hi Zuzka, LOVED this 15min. Fat Burn. Super FUN Combos! Happy Monday! xoxo
Private Member |
massachusetts, united states
Inspired by Cinthia!! Did this one today and loved it!! Great cardio.
Thank you!!
Private Member |
Love this series for the start of a week!
Private Member |
little rock, ar, united states
Loved this workout! And definitely leveled down for most of the push-ups so I could keep up w the intensity and not take breaks. Thanks Z!
Private Member |
samara, russia
134 reps
Private Member |
samara, russia
136 reps
Private Member |
samara, russia
141 reps
My best! Happy! 🧡
Private Member |
116
🤦😅😅
Private Member |
canada
Just did this one again, crazy cardio! Heart is pumping! 😅
Private Member |
tokyo, japan
134 reps.😅
Private Member |
praha, czech republic
This was a GREAT cardio work out.
Some exercises were very difficult for me, so I modified them to an easier version: 2) Plank Jack Transformers to simple Plank Transformers, 4) Clapping Push Up to simple Kneeling Push Up, 15) Pistol squats to beginners version on the knee.
I sweated great.
Thank you, Zuzka 🙂