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15 Minute Fat Burn #1 X

July 28, 2015 | private avatar imageZuzka

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
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
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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Zuzka Stretching

Workout Breakdown

Challenge: HIIT
Duration: 10-15 Minutes

*max reps 45sec, 15sec rest, move to the next

  1. 180 Jump to Burpee
  2. Plank Jack Transformers
  3. Split Jump To Sumo Squat
  4. Mountain Climber (x4) to Clapping Push Up
  5. Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.
  6. One Arm Plank Jump Burpee to Round Kick alt.
  7. Knee Slider to Cross Plank jump alt.
  8. Kick - Knee _ Plank Jack Push Ups alt.
  9. Dive Bomber to Jump Tuck
  10. Forward / Back lunge - jump lunge
  11. Side Lunge Knee tuck (x3) / side lunge jump
  12. Kneeling Back bends to Jump Squats
  13. Donkey kick / kick through
  14. Side Step Push Up to Jump Tuck
  15. 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.

Zuzka Stretching

15_min_fat_burn_1_post

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:

  1. It’s all going to be bodyweight exercises so no equipment needed
  2. You can modify any bodyweight exercise for your own fitness level
  3. 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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Comments Add Comment

  1. private avatar image

    Private Member  | 
    canada

    Great new series, looking forward to more of these workout! I actually kicked it up a notch by doing the clapping push-ups on my toes. Managed to finish the round, but I almost fell on my face at that last push-up! Don’t know if I could have done another.

    • private avatar image

      Private Member  | 
      canada

      Decided to try this one again, completed 118reps doing clapping push-ups off toes and threw in 2 ninja jump squats in # 12 combo. Hadn’t counted my reps the first time. Love this series!

  2. private avatar image

    Private Member  | 

    I just finished this killer workout and I love it. I had sweat rolling down my face and flinging all over the place! I can’t wait to do this series in the coming weeks!

  3. private avatar image

    Private Member  | 
    santa cruz, ca

    OMG, this was so fun!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I love every single combo!!!! I feel like a ninja! I love the knee sliders! That was suprisingly difficult!

    Love love love!

    I did all the clapping push ups regular. Yay!

    Thank you, Zuzka.

  4. private avatar image

    Private Member  | 

    Loved this workout! 31 weeks pregnant and I found it easily modifiable for pregnancy. The variety of exercises made it seem like it went by faster and I found the exercise combos you put together to be fun enough to help with the burn! 🙂
    Definitely a favorite for me 👌

  5. private avatar image

    Private Member  | 
    tx, usa

    Fun workout! I enjoyed the variety. It makes the time go by so much faster. And I’m definitely dripping in sweat 🙂

  6. private avatar image

    Private Member  | 

    This is my favorite workout ever. I’ve already did it 3 times. Lol

  7. private avatar image

    Private Member  | 
    phoenix, az, usa

    I have to say that this work out seems amazing I really enjoy the combo moves especially in the intervals because the seconds go by so fast when you have to do more than one move so dynamically in a row, it just feels like you’re playing the whole time – dying, but playing I love it ! 😅

  8. private avatar image

    Private Member  | 
    peterborough, ontario, canada

    I love this one. The variety the workout made it go by so quick and I barely realized how much I was sweating!

  9. private avatar image

    Private Member  | 

    Awesome workout as usual! Did it 2x in a row, just coz I liked it! Thanks Zuzka !

  10. private avatar image

    Private Member  | 
    billings, mt, usa

    I don’t see a “mark as favorite” button. I am in chrome, is that the issue?

    • private avatar image

      Private Member  | 
      los angeles, ca, usa

      Hi Sierra! You should see the button near the end of the post, above the “Share This” section. You just need to have an active subscription to see it, which it looks like you do, so you should be good to go. Chrome should work fine. Let me know if you still don’t see it. 😉

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