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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 |
I really loved this workout too and i am so excited about the fat burning series!! I love doing HIIT workouts! 🙂
I am also doing keto and don’t believe i have fully adjusted but I know it can sometimes take a few weeks. I am excited for the changes in my body this diet will bring and there are so many benefits! 🙂
Private Member |
awesome!!! i love this kind, no repeats 😀
Private Member |
Me too Zoe 🙂
Private Member |
rio de janeiro, rj, brasil
I loved those transformers! Great workout!
Private Member |
Love this workout. So much fun!
Private Member |
Looks it 🙂
Private Member |
tokyo
One of the best workouts EVER, (and I’ve been working out with you daily since 2012).
No repetitions, fun and dinamic, perfect!
Private Member |
Looking forward to sweating my ass off tomorrow with this one 🙂
I’ll let you know ho it goes Z x
Private Member |
definitely a new favorite!!
Private Member |
uk
YAY! no repeat workout! Love this kind.
Private Member |
québec, canada
My goodness. It’s an XX for sure.
Not proud of how it went; I did what I could but it was really, really hard. Next time, I’ll try to do more reps. I know it’s not an excuse, but it’s so hot here. When you said that you were already out of breath, I was too.
Those plank transformers = insane!
Private Member |
Hi Zuzka, love this new series! Very challenging…but completed. Feelin great. Thanks for the new series, need some good cardio!
Barbarita from Puerto Rico