Site navigation and social media links
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
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
15 Minute Fat Burn #31 X
X-treme Athlete
-
15 Minute Fat Burn #30
Intermediates
-
15 Minute Fat Burn #29
Intermediates | Butt / Lower Body
-
15 Minute Fat Burn #28
Intermediates
-
15 Minute Fat Burn #27
Intermediates
-
15 Minute Fat Burn #26 X
X-treme Athlete
-
15 Minute Fat Burn #25
Intermediates | Total Body
-
15 Minute Fat Burn #24
Intermediates
-
15 Minute Fat Burn #23 X
X-treme Athlete
-
15 Minute Fat Burn #22
Intermediates
-
15 Minute Fat Burn #21
Intermediates | Butt / Lower Body
-
15 Minute Fat Burn #20
Intermediates | Total Body
-
15 Minute Fat Burn #19 X
X-treme Athlete
-
15 Minute Fat Burn #18 X
X-treme Athlete
-
15 minute Fat Burn #17 X
X-treme Athlete
-
15 Minute Fat Burn #16 X
Intermediates
Private Member |
HI
Just to comment re the pregnancy training:
As a mum of 3, also having 3 miscarriages in between, I would go with the rule that if your body is familiar with the exercise then continue until you no longer feel comfortable. I found anything that involved laying flat on my back made me feel dizzy and I had to modify the jumping but more for my increasing boobs not my bump! if ypu are in tune with ypur body, listen to it.
It is also recommended not to elevate over head after 2nd trimester although I did not find this an issue – again listen to your body.
For newbies to Zuzka then unless you have done 3 months prior to being pregnant then I would say no.
All pregnancies are different – I ran 6km a day with my first and had an allbelly pregnancy and healthy baby, did the same with my second child and miscarried at 15 weeks. Listen to the body – it doesnt shout just drops subtle hints!!
xxx
Private Member |
Did not pause. Modifications: Knee clapping pushup, two are plank jump burpee roundkick, divebomber pushup only instead of full divebomber, and modified pistol. First workout back in months, this was a good one to pick to start because it wasn’t so hard that it made me feel like crap, but it was hard enough that it gave me a great workout after so much time off. Thanks Z
Private Member |
I just did this one again, I enjoyed it even more the second time! I’m traveling and this series is perfect for hotel room workouts! Thanks, Zuzka.
Private Member |
Just did this again. Love it!!!
Private Member |
Love it!!! This was awesome marked as favorite couldn’t help it!!!! Thanks Zuzka!!!!;-)
Private Member |
sion, switzerland
After Arm Balance #2, later Kettlebell Workout #13, I loved this workout in early evening…Still need a chair for the pistol squats..
Private Member |
manchester, united kingdom
Repeating this Workout again tonight is what I needed I am dripping in sweat and feel amazing I am on a roll again tonight straight after kettlebell 13 xoxo
Private Member |
caseyville, illinois
This was a great warm up to Kettle bell 13. I noticed a big improvement in my arm strength since last time and felt much more gracefull during donkey kick. I believe this is due to the Arm challenge series. I have been workng on number 3. After KB 13, i did a minute hand/wall stand. I am loving how my upper body and body in general is looking!
Private Member |
This one went so fast!! I loved it. I did this with minimal modifications (dive bombers and pistols) and was pretty happy with my performance! 🙂
Private Member |
This is one of my favourites. Thanks Z
I’m melting.
(modified pistols to surrenders. conquered a fear: jumping to plank on one arm 😀 little achievements like these make me happy)
Love xx