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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 |
Such a great idea – thank you for this new series, Zuzka! That’s exactly what I need! Moreover this wo is so amusing… 🙂
Private Member |
SWEAT!!!! A LOT!!!
Private Member |
québec, 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. 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 |
québec, canada
Oups, my post got duplicated. Sorry
Private Member |
manchester, united kingdom
Intense workout you are a beast Zuzka unbeatable !! great fat burn workout will be repeating this workout to improve, Awsemeness!! X
Private Member |
This one ended up being a great workout! When I started I thought maybe it was going to be easier than I wanted today, but then it just kept going and going! Thanks Z!!
Private Member |
Brilliant way to start the day. Thanks Z xo
Private Member |
This was brutal and oh so fun! Did this earlier today after taking my young one to the zoo. Looking forward to Wednesdays for sure!
Private Member |
This workout really kicked my ass… 😀
I’m i the only one who thinks jump lunges last forever? 😛
Private Member |
Excellent!!!! That’s what I need! Faaaattt burn! Thank you Zuzka!!
Private Member |
Great workout, Zuzka! ..as always!
It’s so much fun all the combos you do! It kinda doesn’t feel like a workout first and then I look at myself at the mirror and I know for sure it was a great one! 😀
Are you, please, going to write more articles about the keto diet?? I would like to know all the information and maybe you could include the most common myths, such as “when you don’t eat carbs, you can’t gain muscle” ..which is obviously not true when we look at you! 🙂 I started the keto few days ago and I can’t believe how great I already feel! I’m not bloated, have energy.. anyone else here doing the keto?? Maybe we could share our experience.. 🙂