5 Minute Fat Burning Workout #126

 | 20 Comments


Equipment: One medium size Dumbbell (I’m using 12lbs)

Fitness Level: All Levels (use easier modifications if necessary)

Workout Breakdown

Time Challenge – try to complete this routine within 5 minutes

  1. Push up / Side Plank Row / Kick Through x 5/5
  2. Overhead heel elevated lunge / Knee Up to Overhead Press x 10/10
  3. Weighted Sit up Reverse Burpee x 20

 

IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.

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Here’s the entire list of my EXERCISE EQUIPMENT

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Comments



20 comments on “5 Minute Fat Burning Workout #126”

  1. private avatar image
    Private

    Private  |  Jura, France

    I have been wanting to try calisthenics (animal flow type, like some “brand” call it) with one DB. will take as a homework. I practice on a thick foam (rubber tatami, at my gym) and it gives extra challenge as it is not as stable as floor)..imagine having an inch of soft exercise mat.

  2. private avatar image
    Private

    Private  |  Vaudreuil-Dorion, Quebec, Canada

    Really nice bonus workout! It took me everything to complete the last exercise, felt like 20 reps would never end hahaha 😅 For the last two weeks I haven’t been commenting as much daily since my workout schedule hasn’t been the same as usual. I would still do my daily workout, but sometimes in the evening instead of in the morning and that gave me less time for myself to comment afterwards. Work has been crazy, it’s so busy right now but I am really happy to say that it is not a reason for me to skip a workout, it actually relieved a lot of stress ☺️ So I just wanted to say that I loved every single workout, the new ones and the ones we had already done. Can’t wait to have a 10 minutes to watch your coffee talk. Have a nice day everyone 🌺

  3. private avatar image
    Private

    Private  |  Washington, DC, USA

    Omagawd! Been slacking on the upper body stuff. Lost some of my strength and it challenged me til the end. So after doing today UB&AI then following that up with today’s bonus…fagetabout! I was fried and calling Zuzkie everything but her government name. But at the end of the day, I would want it any other way. 🙂

  4. private avatar image
    Private

    Private  | 

    Love it!! Happy Friday! 🙂

  5. private avatar image
    Private

    Private  | 

    love the bonus workouts!

  6. private avatar image
    Private

    Private  | 

    Hi Zuzka, loved, loved this one! I did it through twice. Super fun combos, especially the first one! Happy Friday! xoxo

    P.S: The #2 was super hard and I was a wobbly with a 15lb DB. I even had to take a mini- break! The second time around, I did way better and my movements were more controlled. Also, I didn’t need a mini- break during the set. 😉

  7. private avatar image
    Private

    Private  |  Netherlands

    anybody have any tips on how to get up out of the reverse burpee without hearing your cartilage?

    • private avatar image
      Private

      Private  | 

      Yes, go more slowly and place your intention/attention on your glutes and posterior chain. Also practice sitting in low squat and hip opening stretches (like Zuzka’s kinesiological stretching method in side split position). I say this because if you have more flexibility to squat low and not need to lean forward, placing stress on your knees, you can better use your glutes to stand up from that position. I notice that when I place my intention in my glutes for certain exercises like this one, such as a pistol squat, I hear less sound from my knees.

      Are you hearing the sound from your knees? If so, it’s probably your meniscus, not cartilage.

    • private avatar image
      Private

      Private  | 

      Ok so I just did this movement to check what I said. And really, it’s helpful to push off the heels from the squat position as you are standing up. And for me, it is like a reverse squat motion as I stand. This is the only way I am able to do this without my menisci popping. Every time I stop paying attention to my glutes and forget to push off the heels, my knees pop. We should really not do that because it stresses our knees over time.

  8. private avatar image
    Private

    Private  |  EAST FREETOWN, Massachusetts, United States

    Damn,!!! I’m dying!! Did inferno #2 first , arms and abs on fire!!

    Thank You!!

  9. private avatar image
    Private

    Private  | 

    I loved this one-great , tough, efficient workout! It is all I did today. I would like to do again 3x’s through sometime.

  10. private avatar image
    Private

    Private  | 

    Wow, this was a really good one! I greatly appreciate all the side planks and side motions in general, because I’m finding that it’s really effective for my obliques and the gluteus medius and TFL. I like that, too, because I have a more narrow body, so it’s nice to fill out the sides of my hips and tone the sides of my abdomen. We don’t really do much side movement in daily living, so it’s really beneficial. I like that the side plank with row requires one to really engage the obliques. This short one was pretty challenging for me because I’ve been surfing a lot and my back muscles and triceps are a bit sore. I used a 15 lbs barbell, so it felt really challenging to hold it for the last exercise. But it was a great workout! Took me almost 8 min. I did it after Fit Slide #12 (used my 45 lbs KB for part of that). I also did 100 KB/pendulm swings, alt each 20 reps. I’m set!

    Thanks ZI

  11. private avatar image
    Private

    Private  |  Curitiba, Parana, Brazil

    Hi Zu and friends…I did this one without weight. The last abs exercise I did holding the Swiss ball overhead and opening the legs to place the ball in between while sitting up…then jumping up and squatting with the ball overhead. Really felt my abs working. Awesome…I can imagine with dumbells. Good workout Zu. Now shower and Yoga practice. See you all and take care.

  12. private avatar image
    Private

    Private  | 

    These two Friday workouts were what I like…a minimum of jumping and lunging 🙂 I am happiest letting my arms and abs do it all, then stretching. I know tomorrow is going to flip to all legs, so hoping for the best but expecting the worst! I’ve been faithfully trying to loosen up my hips and outer rotation there with frogs, but it is clearly a work in progress. I have been doing the hip openers in pulses like you show and it is making a definite difference, so happy about that!

  13. private avatar image
    Private

    Private  |  Colorado

    Loved everything about this!

  14. private avatar image
    Private

    Private  |  Washington, DC, USA

    Came back for this again today as a bonus to Killer Legs #6. I also added 1 minute of hi knees (w/ jump rope) between each exercise set for an extra burn. I feel awesome.

  15. private avatar image
    Private

    Private  |  Florida, USA

    Freakin’ loved this! Full-body experience, drenched in sweat, but it was only 5-6 minutes. Reverse burpees are so much more fun than regular burpees. Since my flexibility has increased they’ve just become more enjoyable. This is a perfect workout to turn into a longer routine by adding rounds; I love Barbara Bee’s suggestion for adding jump rope in between!

  16. private avatar image
    Private

    Private  |  San Francisco, CA, United States

    Question for you all! And Zuska if you can help me 🙂 I have been training with Zuska light for 6 months+ and getting my diet in a good place, I’m getting stronger and I’m able to do more of the regular workouts, I’d say I’m a beginner advanced… I’m gaining a lot of muscles and see my body changing a lot, but I’m not losing weight. My lowest point in the last 10 years was 4 pounds less (with low muscle mass) and lowest point ever at 18 YO was 10lb less. I’m 5’10” and 139 lbs, 39 YO. 25% body fat percentage if I calculated it right. I’m just trying to understand what to expect in terms of goals… If my goal is for now to get stronger and keep gaining muscles, while lowering my body fat percentage, what should I do and can I can focus on both or one at a time? Shall I not expect to lose weight or even possibly gain right now? I can tell that my metabolism is working more/better, I digest faster, and sometimes need to work more (but now I manage to keep it all healthy, except some social events and occasions). I’m trying to understand what’s happening to my body and how to make it work best! If anyone has some advice, thank you!!

  17. private avatar image
    Private

    Private  | 

    Woohooo!!! LOVED this one 😀 Made it a 12-minute, was 4 reps short of two rounds, so finished those last 4. Really awesome workout, LOVE the first set, and the second, thanks so much!!!

  18. private avatar image
    Private

    Private  |  Texas, USA

    Loved this ZWO! I used to hate kick-throughs because they were awkward for me but now much easier after losing some weight. Yay!

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