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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
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
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Private Member |
Too many different exercises, I am better when I can concentrate on 3 or 4.
Private Member |
Zuzka, If you’re going to be using this window as a backdrop for your workouts very often, could you look into some UV Film for the glass. This video was really difficult to watch because the background was so bright.
Thanks,
ka
Private Member |
Is there any way possible to put in markers for when a new exercise gets started? As a beginner, I can not keep up with Z…I wanna get there but I’m not there yet. It kinda sucks to have to scroll through the video to get to the next exercise and most of the time I under or over shoot the initial how to which is crucial because I’m not that familiar with execution of the majority of the exercises. If there were markers indicating where the next exercise begins, that would def improve my workouts especially with the HIIT type exercises. Alas, thanks Z for kicking my butt and I’m suuuuuper excited for the new series!
Private Member |
switzerland/, france
do you mean to see on the screen the actual timer?
personnaly I never to the workouts along with video (first for technical reasons-no wifi-buffering delays etc.., then because I like to do it my style…in case I swap some exercises). I usually either copy or print the breakdown, watch the whole video and make drawings of the move in case I can’t remember. For complex moves, I repeat them slowly during the warm-up, so they become more automatic when doing full speed.
I am planning to use only some of them (say 5) and repeat them 3x..so there is less to remember..and next time I will use 5 others, etc…
Private Member |
Z, what is the reason you always do commando burpees now instead of the regular ones? My goal is to gain more arm muscle, would it be better to do the regular kind?
Private Member |
Hi Paula
Yes, I think regular burpees will target your arms/chest more than commando style. Quite a while ago, zuzka posted to say that she used to focus on upper body ‘more than necessary’, and that women don’t need to focus on building muscular arms in the same way that men do – I think she revised her training techniques accordingly, which resulted in more commando burpees and less push ups.
Private Member |
lodz, poland
And I would also add that competition burpees are more cardio demanding, so they can help with fat loss 😉 I, personally love comp burpees 🙂
Private Member |
I love comp burpees, too.
Private Member |
Aha! I also like competition burpees more, but I don’t build arm muscle easily, so I’m afraid I’ll have to stick with the regulars. Thanks guys!
Private Member |
YES! I love it! Killer 🙂
Private Member |
This workout was awesome! I loved the new moves!! Thanks Zuzuka!
Private Member |
I absolutely LOVE this kind of workout!!!!! This type is my favorite!!!!!! Hope you please do lot smite of these!!!! Your new home and backdrop is STUNNING!!!!!! Your total fan last two years!!! Thank you so much Zuzka!!!!!!
Private Member |
*more. 🙂
Private Member |
switzerland/, france
oh, great…new moves! However it reminds me many years ago when I started Zuzka’s workout… I was spending so much time trying to memorize the complex moves…especially like nr 8. I usually like the 40/20 format, but when in good shape I also prefer the 45/15 timing format! (better than 50/10), however some of the moves are too complex to my taste on a HIIT format and will simplify …I will surely keep them in my repertoire from timed challenge. ..as tend to not keep good form and instead of “moving” I spend my time focusing what is coming next 😉
Z, I have seen you so sweaty… do you need air con? or was it that hard ?…I’ll do it tomorrow (today was rest day on power yoga 17 for me…lady’s holidays today)
Private Member |
LOVE THIS WORKOUT!! it will be maybe the best challenge i ve ever done (also with summer shred workouts:)