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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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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
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Private Member |
louisville, ky
This was a fun before-work cardio – super fast! Didn’t feel like work, even though IT WAS FREAKING WORK! Sweat pouring off of me 🙂
Followed Z rep for rep, I was a bit quicker on lunge segments… starting the day high on endorphins, baby!!! 😀 😀 😀
Private Member |
london, united kingdom
Went directly from 300 Killer Rep 3X to this and had a sweaty blast! These are such fun moves. Doubled down on the Transformer Jacks and Divebombers as those were in the 3X also…high volume day. I love seeing some of these early videos and knowing that there are 1200+ workouts in the Zgym so it would be possible to do a different workout every day for nearly 4 years!
Thanks always, Zuzka!
Private Member |
massachusetts, united states
Chose this one today, love, love , love it! I wish I were more up to par but I’m getting better! No clapping push ups today but regular push ups getting better also.
Thank you!!
Private Member |
tokyo, japan
5 reps less then my PB😅😂
Private Member |
brussels, belgium
Great sweat! Totally forgetting about those old bodyweight workouts, but I loved it. I’m grateful you’re including them in the advanced schedule.. .the schedule seems a bit more flexible these days in terms of not every day being a hard core beast workout, but I’m atually liking it, it means i’m more likely to stick to it 🙂 Especailly during this time of year when things get stressful, it’s great to have a workout routine that feels manageable.
Private Member |
This one felt hectic for me today but i love this feeling when I’m struggling to finish a workout!! Great sweat 🥵 especially after a KB workout! 🥵🥵
Private Member |
scottsdale, az, usa
This was challenging! I love the 15 minute fat burn series where you can go at your own pace. Thank you for this one:)
Private Member |
massachusetts, united states
Nice one today, I thought I was way behind from my last reps, like I was dying , come to find out I did 9 more reps,lol, guess the dying was worth it, did regular clapping push ups, but they weren’t too pretty, I use to do them regularly but now since I haven’t in a while it shows. Add them to the list, ughhhh!
Thank you!
Private Member |
Why no new programs???
Private Member |
LOVE THIS ONE!! 😀
Z has her reps at “12” (maybe a type of 120?)…hmmm I wish I’d counted cuz I did a couple more some rounds, but this was awesome! I didn’t think I’d be able to do pistols at the *end* of all that but I surprised myself by whipping them out no problem! YEAAAHHHH!