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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 |
mtl, qc, canada
I’ve been doing this workout the last three days, I love it!
Private Member |
helsinki, finland
Thank you Zuzka! I love this new series. This is awesome!!!
Private Member |
seattle, wa, usa
You nwver fail to impress me with your creativity!! Looking forward to this whole series.
Private Member |
caseyville, illinois
Enjoyed it. Nice change after Benchmark and KB 3 plus some extra rounds. Next time I may do 50/10 instead. Finished with 5minute workout #1 and arm balance #1
Private Member |
Love the no-repeat workouts!!!! I push myself way harder when I know I don’t have to do it all again. I think it eliminates the dread factor 🙂
Private Member |
honolulu, hawaii, united states
Love the variety!
Private Member |
Thank you so much for posting this! I loved the variety of exercises and movements – a great combination of upper & lower body! I did it while on vacation in Mexico and look forward to doing it again soon! Hope we get to see more of these exercises in upcoming workouts. 🙂
Private Member |
Holy cow this kicked my butt. I’ve been focusing more on flexibility than strength these days and really felt it going through this workout today.I couldn’t quite keep up with Zuzka on a few of the exercises and had to really push through the others to keep up. Those plank jack transformers are killer on the core. Keep it coming Zuzka!!!
Private Member |
Z this was really great!!!! I feel more alive after this, great combinations!! Cant wait for this series!!
Private Member |
Thank you so much for this new 15min workout series Z! Those new moves look fun and challenging at the same time. I am so excited to do this workout! 💖