5 Minute Fat Burn Workout #113

 | 14 Comments | 5 Minute Fat Burning Workouts

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Workout Breakdown

  1. Scorpio Push Up / Kick Up x 5/5
  2. Pull up / KB Deadlift / KB Ballerina Squat x 6
  3. Jump Lunge (x5) / Handstand Push Up x 5

Modifications for Beginners:

  1. Kneeling push / Kick up 5/5
  2. Pull up with assist band / KB deadlift / KB ballerina squat (using a chair for support) x 6
  3. Backward lunge (x4 alt. legs) / Plank shoulder taps x 5

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14 comments on “5 Minute Fat Burn Workout #113”

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    Private  |  OHIO, United States

    I love all the workouts and for the most part I can keep up, however there is so much equipment I don’t have. Gave away the pull up bar when I moved, since I rented for 6 month before buying and dud not want to damage walk frame, wall space is limited, or wall space that does not have a painting or something on it. I guess I am looking for more bodyweight exercises to do

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    Private  | 

    HI Zuzka, I loved the Scorpio Push Up / Kick Up. The Handstand push ups were okay, I can lower only a tiny bit. Anyways, it was great wo! xoxo

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    Private  | 

    Z! I just seen your post on Facebook. Please do not start using more equipment. The reason why I work out with you is because we don’t use that much equipment. Plus I don’t have room for more equipment and my boys would kill themselves on that equalizer Lol. Those are my two cents. I dont know if you read our comments. Lol Xoxox HAPPY FRIDAY

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    Private  | 

    Wow, this was very brutal after the 300 rep Killer Workout. I worked hard to PR that workout and took about 2 min break before doing this 5 min workout. Yeesh! It took me about 8 minutes. But I was able to do all my pull ups from deadhang and maintain form for everything. The first few handstands I faced the wall and walked up the wall. The last 3 I just did kicked into it. I’m still not totally comfortable with that because I want to be able to see what I’m doing, and kicking up into the wall behind me makes me feel like I’m just throwing myself blindly into it (haha). I guess I’m not used to it. But walking up the wall is more core/upper body work for me. I also used my 45 lbs “Beast”. Doesn’t feel like a beast as much anymore. If I had the space or money right now, I’d buy a 60 lbs KB! Gonna look out for deals. I’m on an extremely tight budget right now, tracking every single expense I make, fully aware of how much I can spend. Can’t wait to not be a student anymore and finally start practicing the medicine I’ve learned. I dream of a Bigger Beast. 🙂 🙂

    Anyway, this was on my level! Thanks, Z!! I LOVE the pull up/deadlift/ballerina squat combo.

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    Private  | 

    Awesome workout 😍
    Love your website!

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    Private  |  Curitiba, Parana, Brazil

    Hi Zu and friends…I did this one today along with 5 min workout #112…good light workout because I did not do handstand push-ups, I ate something little heavy and I was feeling my digestion was not done yet so I decided do not go for handstand. Instead I did chin-ups on pull-up bar (unassisted but my chin was not above the bar in all reps but one palm below the bar). See you all and take care.

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      Private  | 

      Fab profile pic!

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        Private  |  Curitiba, Parana, Brazil

        Thanks dear Nadia! 🙂 See you and take care.

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    Private  |  Bogotá, D.C, Colombia

    Reading the comments lead me to find the FB post about equalizers and I’m definitely on the “please no more equipmet” side because I choosed this site based on the idea that you can train at home, on travel, at any time, without many requirements of space or equipment with fun and diverse workouts, which is pretty much the best of this site, but it is becoming a “gym needed” kind of training. I like to follow the weekly schedule, because, as the slogan says you solve the guessing problem, if I have to find out by myself what wo should I do the guessing is back. I workout before going to work, so it is about saving time too. On the other hand, portable, cheap and easy to store equipment is awsome: power bands, sliders and jump rope, although I have dumbbells and kettlebells, for me is enough; because of my space I can’t have the ball nor the pull up bar so I do other exersises when those are involved. That’s my POV and I know some love equipment and it is difficult to keep everybody happy.

    Have a nice weekend.

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    Private  |  Mont-Saint-Hilaire, Quebec, Canada

    Love these combo 🙂

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    Private  | 

    I can’t put my body weight into my wrists with handstands. I do not have a pull up bar either. What would be a good alternative exercise to do seeing as you are doing them quite often now? I struggle with plank position as well so I’ll usually drop to my elbows. Overuse due to many years of massage work. Very weak wrists?! Any adivce?

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      Private  |  Los Angeles, CA, USA

      I will be including substitute workouts into the new weekly workout schedules for people like you who don’t have the pull up bar. As for your wrist problem, I suggest you do this routine daily: https://zuzkalight.com/zgym/postural-therapy-for-elbow-wrist-and-hand-pain/
      It’s a postural therapy that will help with any wrist problems. Keep doing it and try not to skip a day until the problem goes away and your wrists become stronger. It can take a few weeks. Also you should practice planks daily but slowly and progressively to build up your wrist strength. Try to start with at least 15-20 seconds in a plank position, take a break and then repeat 2 more times. Again, try to do that daily and try to increase the time you spend in the plank position gradually. You want to build up your endurance up to 2 minutes. It will require commitment on your part but it will be worth it!

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    Private  |  Canada

    Whew! That was a killer 5min wkt! I’m still struggling with deadhang pull-ups and handstand push-ups. I did manage to bring myself down from handstand, but I couldn’t push back up. The 2nd round, I just brought myself down a couple inches and then pushed back up! 👏🏼 Thanks for the tip Zuzka, widening my arms helped a lot!

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