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5 Minute Fat Burning Workout #81
June 30, 2016 | 
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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Today I have for you a bodyweight routine from my book 15 Minutes To Fit, the simple 30-day guide to total fitness. The book got translated into Czech and Slovak language and I was brought to the Czech and Slovak republic just recently for interviews and book signing. What I found really interesting was that the majority of journalists, and TV hosts asked me exactly the same questions. Only a couple of them asked questions that could be described as out of the box. The most common questions about the book and my training was: “So is it really enough to workout only 15 minutes a day?” I decided to answer this question again. If you’re someone who’s been wondering about the same thing, then you might have an “aha” moment after you watch this video and do the workout with me.
Have Fun!
Workout Breakdown
1. Competition Burpee Jump Tuck x 10
2. Side Crunch x 10/10
3. Split Jump x 10
4. Plank Jacks x 20
5. Knee Hugs x 20
6. Push Up to Squat Jump x 10
__________
5-min AMRAP
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
It’s days 22 and 25 from Zuzka’s book! I love that book, I started the 30-day guide in the end of May and really continued for 30 consecutive days as an extra challenge along with the regular Zgym workouts and I must say I felt amazingly strong. I’m starting my 30th pregnancy week today and I give big thanks to Zuzka, because her workouts keep me still strong and healthy. I decided to workout through the whole pregnancy as long as it would be possible and I encourage everyone to do the same if your health stage allows you so. I am definitely in better shape and stronger now while second time pregnant than before my first pregnancy 🙂 So thumbs up for short and intense workouts, they are amazing!
Private Member |
toluca, state of mexico, mexico
Jolana, Congrats!! I’d love to do the same If I get pregnant some day 😉
Private Member |
Thank you so much, Krista! 🙂 Every pregnancy is of course different, but I think it’s really worth it if it’s possible to workout throughout.
Private Member |
I could not agree more, I worked out until the very end as well, this was my 2nd pregnancy and was in much better shape than during and after the 1st. Had an easy and fast delivery, after 3 months had the same weight ..I started working out after 5 weeks,now breastfeeding a 5 months old boy…the only thing I miss is a good night sleep…:) So today I’m happy its only 5min w/o time, feeling pretty exhausted lately…
Private Member |
It’s awesome to hear other moms’ experiences on working out while pregnant and afterwards! You did a great job with amazing results, wow! I wish I could also start working out soon after delivery and labor would be faster than with the first one 🙂 I am just scared of the sleepless nights and exhaustion that will perhaps follow. It might keep up the good routines challenging, but we won’t give up! A lot of energy to you, I know it’s needed! 🙂 but it’s all worth it!
Private Member |
That is awesome! I was active during my first pregnancy but I know I could have pushed myself more. Did you do any modifications on some moves like any moves the require you to jump high (ie; jump tucks)?
Private Member |
Yeah, I think being active during pregnancy is really important and any kind of activity counts…just depends what your own body allows you and how you personally feel. I felt really good keep working out with Zuzka, so I decided I will try it as long as possible and it has worked well so far. I have only heard positive feedback from doctors. I also measure my blood pressure and heart rate once in a while after workout.
Concerning modifications, I just had to modify some abs exercises like any kind of crunches, v-ups, etc., otherwise all that is done in plank doesn’t cause any problems to me, so I usually substitute crunches with some kind of plank exercise. Jumps I didn’t need to modify at all, I still feel good doing any kind of jumps such as jump tucks, rock star jumps, jump lunges, box jumps, jump rope exercises… I am not as fast and flexible as when I used to work out before pregnancy, because of the bump, weight gain and changes in the body composition, but it’s OK, I believe the strength will come back at some point after delivery 🙂
Private Member |
Again great combo of all exercises. I wanted to do at least 3 rounds, but I’m short on time this morning. Had my breakfast and a chocolate, 🙂 and ready to face the world. Happy weekend everyone.
Private Member |
prague, czech republic
Ahoj Zuzko,
nepřemýšlela jsi, že bys ve druhém vydání tvé knihy napsala názvy cviků v angličtině, nebo alespoň nějak upravila jejich český překlad? Některé názvy jsou opravdu hrozné a krkolomné.
A našla jsem tam i malou chybičku. Na straně 184 u 16. dne má být u třetího cviku (klik se skokem do dřepu) napsaná strana 219, ne strana 209 🙂
Měj se krásně, Kristýna.
Private Member |
This five minutes workout was brutal!p and a lot of fun! Got me out of breath in no time! Have a great day everyone 😊 XOX
Private Member |
This was awesome. I did it 3x’s through and modified the high impact because of my plantar fascitis. I did pull ups intstead of split jumps, and squats instead of jump tucks.
Private Member |
tavares, fl, usa
I wore a 12# weighted vest the entire workout. I had a hard time keeping up with Zuzka (& usually I have no problem keeping up)
Private Member |
Hi Zuzka, this one was a lot of fun! I did twice. Happy Friday! xoxo
Private Member |
st. catharines, on, canada
It’s Canada Day! Happy Canada Day to all my fellow Canadians on the site. Because I have the day off, I can step up my game and do an extra workout. I am currently flipping though the site and I think I’ll start the arm challenge. I was running around with the dog at the park and acting silly. I did a few cartwheels and a handstand against a fence. Going to start this challenge and hopefully will be able to handstand unassisted in time. Just have to watch out for the dog licks while upside down!
Private Member |
lethbridge, alberta, canada
Happy Canada Day Marion, from Lethbridge, AB!!! Am just going to do the 5 min. and not sure what else. Maybe just more time outside today before Canada Day party tonight……..that’s gonna’ be tough not to cheat on the food! Who am I kidding, I will be indulging in some beers and goodies 🙂
Private Member |
st. catharines, on, canada
Thanks Susan! Hopefully you have some nice weather for the celebrations in Lethbridge! It is overcast here and there are thunderstorms expected later. But that won’t stop the fireworks and goodies – part of the reason I need to fit in the second workout today 🙂 Happy Canada Day Susan!
Private Member |
lethbridge, alberta, canada
Well I must say I was a pretty good girl this Canada Day and will be able to fit in the workout tomorrow with no problems…..maybe just a bit tired is all 🙂 Hope your celebrations went well too! Good luck with 12X. I can’t remember it right now but am going to look it up to see what we are in for! Good night!
Private Member |
Happy Canada Day from Vaudreuil, Québec 😁 Did the same thing as you and decided to do an extra workout since I have the day off 😉
Private Member |
st. catharines, on, canada
Happy Canada Day Natacha!
Private Member |
curitiba, parana, brazil
Hi Zu and friends! This one is done as warm up to 15 min slide workout. Good one! I did 1 round +8 reps of exercise 1. See you, take care.
Private Member |
tx, usa
This workout definitely got me out of breath… #1 and 3 are always a killers for me. I enjoyed it though! I hope everyone has a great Friday and weekend!