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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 |
Wow Zuz, this was such a creative burn, I feel like I’m gonna really love the series! π
Private Member |
I love this format, with no repeated exercises time flies by π
I find it hard to get my heart rate up as high as I want it for HIIT, for any bodyweight exercise that doesn’t involve jumping, even if I’m going as fast as I can. Really frustrating!
105 cals, HR 148/167.
Private Member |
lodz, poland
Nadia, I had the same “problem” and I just cut the rest time from 15 to 5 seconds.It worked really great and I burned like 250 kcal π
Private Member |
caseyville, illinois
I am going to try doing these for 1 minute going all out and resting as I need, which could be 3 seconds or more. I think it is called rest based training and lets all fitness levels push as hard as they can before they have to rest helping to avoid pacing. I am going to this workout Friday and try and do 2 rounds with a minute or 2 rest between. We’ll see. Today was an active rest day of power walking for me as I needed it. Tomorrow will be my first day back at the Bench Mark workout since my surgery in April. We’ll see how i do!
Private Member |
Thanks Tracey, I hadn’t heard of rest-based training. Good luck with the benchmark today, hope you’re recovering well from your surgery.
Private Member |
Wow great idea!! Definitly will try this as you said: 1 min work, rest at my minimum. ππΌ tnx!!
Private Member |
Thanks Magda, I’ll try this next time π
Private Member |
oakland, ca, usa
Loved this. It felt like a slow burn but not hard be of the rest. I started over and went up to dive bombers bc baby was getting restless.
Private Member |
Great workout and looks like we will be blessed with another awesome series Zu! I already put this one in my favs. Lots of room for progress! Now I am off to do my 2nd wo today. Xo
Private Member |
Ps. my glutes are on fire from ydays workout! I feel them while walking and squating and everythaaaaang! Yaaaaay! ππ
Private Member |
ky, usa
Mine too!! I don’t often feel really sore in my glutes or abs lately, just slightly sore sometimes but I felt them for sure today! I’m gonna do wo #2 now as well. I haven’t been able to access the site all day until now. Luckily this one was on YouTube π
Private Member |
I couldn’t access the page either, except on my cellphone. This was the 1st time I streamed the wo on my phone. Oh oh so I wasn’t the only one feeling sore. Glutes on fire is our goal! Yaaaay! ππ
Private Member |
lodz, poland
Hey girls!!!
Same here- I woke up with a feeling that someone messed up with my butt last night and I only sleep with my cat, so it must’ve been Cardio Shred#21 π π π
Private Member |
ky, usa
Haha π I’m a little worried about benchmark tomorrow because I am sore. It seems like every time it comes around I’m particularly sore !
Private Member |
Oh weee, Magda joined out sore booty crew! π Don’t mention the benchmark Rachel! π I am “worried” about it too – I was wack last time bc I had a period and this time I am really sore. It looks like its worse this Thursday morning then it was yday! This will be interesting to see later in the pm.
Private Member |
croatia
Usually I don’t comment, but I had to tell you Tanja, that is so nice to see someone in Zgym from Croatia too π Pozdrav!
P.S. I really enjoyed this workout, looking forward to do it again.
Private Member |
Hey Marija! Ha, vidis da si nesto iskomentirala, znala bi i ja da nas ima! π Bas mi je drago vidjeti da nisam jedina / jedina s komentarima iz Hr u Zgymu π. Uglavnom postam na engleskom kad je vecina ljudi koje sam “upoznala” iz Usa ili Europe pa smo se sad i skompali. A i pisem si vrijeme od vjezbi jer bi to sve inace izgubila. π Anyway, drago mi je da si se javila & don’t be a stranger here! Holla! π
Private Member |
croatia
BaΕ‘ super π Primjetila sam da su cure drage i pruΕΎaju podrΕ‘ku, Zuzka nas je pravo zbliΕΎila π Ja si piΕ‘em vrijeme u wordov dokument pa onda nekad biram Ε‘to Δu raditi po tome koliko dugo traje haha :D.
UΕΎivaj u Zgymu :)))
Private Member |
So question? Z you want people to subscribe to your youtube channel? Do they get the same workouts but it is free? This was great cardio btw!
Private Member |
Not Zu but I will reply (hope you don’t mind). π People on youtube can stream workouts that are for free, but Zgym workouts aren’t there so the answer is NO they cannot see them. They can only see Zwow’s, 5min workouts and some special ones that Zu decides to share there π
Private Member |
Ty. I just seen on fb this first workout was free. So I tagged friends. Ty have a good day!
Private Member |
ponte vedra beach, fl
YESSSSS!!!!
Private Member |
btw i am so happy HIIT are my FAVOURITES! thanks Zuzka!
Private Member |
Have some mercy, tomorrow is benchmark day woman! π
I’m looking forward to completing these series, the variety makes it both fun and super challenging, time flied with this one.
2. Plank Jack Transformers – I had to skip the jack it was so hard to coordinate myself haha, bet I looked hilarious from the side trying to work it out.
4. Mountain Climber (x4) to Clapping Push Up – the clapping is so hard, hope next time is better.
5. Backward Lunge Front Kick to Curtsy Lunge Side Kick alt – this is so badass I ADORED IT! (And watching Zuzka do it is mesmerising).
6. One Arm Plank Jump Burpee to Round Kick alt – one of my favourites as well.
9. Dive Bomber to Jump Tuck – divebombeeeeeeeeeeers, enough said!
12. Kneeling Back bends to Jump Squats – this was fun.
13. Donkey kick / kick through – the donkey kicks always destroy my quads. One day I shall conquer you!
14. Side Step Push Up to Jump Tuck – goes in the fun book too :D.
117 cal at 144/161 HR
Private Member |
quΓ©bec, canada
As usual great workout! I love the diversity and the challenge you put in them. I refer to you as the “crazy woman who helps me change my body” and I mean that in the most positive way. Finally I see results after years of trying different gyms. Great satisfaction to see not only I’m getting there,but that I can exercice home. I will be turning 48 soon, and menopause is not easy to deal with. I fell, while doing your wo, I’m kicking its ass! Lol Thanks!!!
Private Member |
ca, usa
Hi Annie, I just turned 46, is it just me or do you also think after about 42 your diet becomes even more critical. for me, when I overindulge or go on vacation and don’t exercise as much, it takes longer to get back to where I started. In my 30’s it would only take 3 days to “recover”.
Private Member |
quΓ©bec, canada
Hi Cari, I fell the same. I guess we have to be more active as we get older. It is a lot more difficult to recover. I also beleive that we should give ourselves a break and appreciate the fact that we are healthy and keep on exercising.
Private Member |
Hi Zuska! Thanks a lot for these workouts because they’re exactly what i need!
happy that ypu can read my mind!!!!π
with this series and butt workouts I feel complete!π
Kisses from Italy!CIAOOOOO!!!!!