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5 Minute Fat Burning Workout #22
December 18, 2014 | 
Zuzka
Equipment for this workout:
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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This workout is quite intense, but it’s nothing like our Body Crush, Cardio Shred and other workouts from ZGYM. It’s perfect for busy days, because it’s going to give you energy and it will put you in great mood without taking up too much of your time. It’s kind of fun to move so fast from one exercise to another, but you have to be quick. You’ll have no time to rest at all and you’re going for maximum reps for each exercise. That’s what makes these 5 minutes sometimes feel like an eternity, but at least it’s not a waste of your time. The more intense the workout feels, the more benefits you’ll get out of it!
Workout Breakdown:
Intervals 25 sec / 5 sec
Rounds: 2
1. Dynamic180 Burpees
2. High Knees jump rope
3. Weighted side lunge jump knee up
4. High Knees Jump Rope
5. Bicycle in Boat
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Push yourself and go for maximum reps for each interval.
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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 |
Hi Zuzka,
I´m wondering why don´t you do such great workout like this in longer time,I´m going to do this for 3 rounds I hope I won´t die 😀 I really like your workouts and new excercises and the way you make Zgym , but I missed those workout from old times (those you made for bdrck.tv) I enjoy those for butt and legs because I´m pretty obsessed with these bodyparts but I used to have more strength in my arm for example, because you were doing more push ups, burpees and other exercises for those parts too. I missed that ! And I would also like to see more cardio type HIIt workouts from you. 🙂 I don´t say I don´t like the way you do it now, no , I like you do power yoga for example. But I don´t know if I´m the only one missing old kickass workouts from you! 🙂 Thank you for all your work, effort and motivation for us! I´ve been following you for 6 years now! Amazing time with you Zuz 🙂 Team Slovakia
Private Member |
slovakia
I absolutely agree with you, Kati, from tip to toe:-) greetings from Slovakia!
Private Member |
melbourne, australia
Katarina, I am also here from the Bodyrock times and I think that these workouts are even better. They are systematic, organized, and I sweat as much as during the old times!
This particular site and the way Zuzka is moving satisfies me for 120%!!!
Private Member |
I agree with you!
Private Member |
Totally agree! 🙂 I think this site is even better than br.tv and the weekly schedules are a big help for me as well. 🙂
Private Member |
Absolutely 100% agree!
Private Member |
moscow, russia
Hi, Zuzka! Can you help me and others like me, if you’ll find some time in your schedule?) I have a flat butt and wide hips. They are pretty fat I think (actually I’m skinny, I have abs, my shoulders are in good shape, but my legs and butt…). I wonder can I make my butt more bigger and round and lose fat, if I eat clean (more protein, healthy fats and complex carbs only before and after workout) and do your workouts? Or I need to go to the gym and work out in hardcore style for my butt? My weight is 106 pounds or 48 kg. According to you vid about how much calories I need, I need to eat about 1272 kcal (if I want to lose fat), but my BMR more than 1300.. I’m afraid to lose muscles. I’m confused..( My boyfriend told me If I want muscles I need to eat a lot more than that. Excuse me for mistakes, I’m trying to learn English. :). Thank you, Zuzka.)
Private Member |
Hi Lisa!
I think Zuz can help you. She makes more workouts focused on butt and leg. Do them and if you get stronger add extra weight. Even a flat butt can get sexy and round. You just have to work on these part regularly and with weights. Legs and butt have one of the biggest muscles in our body. They deserve to be “tortured” 😉 Don´t be afraid of weights. If you have kettlebell you don´t need to go for heavy weights in gym. Exercise with own bodyweight too, you´ll see how hard it can be. The key for nice legs and butt is consistency 😉 be a badass !! wish you all good 🙂
P.S.: I think with your weight you don´t need to loose fat by cutting on your calories. You need to transform from skinny fat to toned body 🙂 EAT ENOUGH, EXERCISE HARD, GET SLEEP and you´ll be in great shape!
Private Member |
moscow, russia
Thank you for answering me!) Have a good day!
Private Member |
lake tahoe, nv, usa
Hi Lisa, you don’t need to go to the gym ever for anything if you know how to workout at home and have the right basic equipment. For losing fat and getting lean I suggest to eat carbs other than veggies only after your workouts. I post my recipes that you can try which I split into FM (free meal that you can eat anytime) and WE (workout earned meals that you should eat only after your workouts). If you have a flat / weak butt then I suggest to start working out with Kettlebells.Your butt is just a huge muscle that can be strengthened and lifted by targeted exercises. KB swing is the best exercise for shaping up your butt and you’ll need a heavy weight to get fast results. You’ll need one that is 24 – 26lbs for all the exercises but make sure to get one that is 44lbs just for the swings alone, because that will help you shape up your glutes. I don’t know how tall you are but 48kg sounds really light. You must be way shorter than me. I’m 5.4 – 5.5 and if I was 48kg I wouldn’t look healthy. When it comes to calories, I really don’t count them. If you stick to 3 – 5 meals a day that contain portion of veggies (two hands cupped together), protein (the size of the palm of your hand), and healthy fats (the size of your thumb), you should be fine. I also suggest you to do jump roping as that is a great way to increase your metabolism and help you lose fat. In my honest opinion, as a woman I think you’re fat in all the right places 🙂 If you were storing fat in your midsection, that would be more health concerning.
Private Member |
moscow, russia
Thnk you, Zuzka!) I’m going to buy KBs and train with you.) You’re my inspiration! P.S. We are the same height.)
Private Member |
manchester, united kingdom
This workout was kickass awesome did 3 rounds and my aim is to do more rounds next time round, thanks Zuzka you really k now how to creative a supershort but intense routine!! , I was also wondering could you do a menu as to what you eat throughout the day starting from breakfast that would be a great help and for all your warriors too xoxo.
Private Member |
lodz, poland
I’m with Abbey on this one. I would love to see Zuzka’s full-day menu, just for inspiration 🙂
Zuuuuz, pretty please!
XOXO, Magda
Private Member |
I agree with you Katarina. All of her 5 minutes workouts are really intense, so what I do is make them into a HIIT workout with 30 or 40 seconds on with 10 second rest for at least 4 or 5 times through. That will make it really intense longer work out, kind of like her new and improved ZWOW’s.
Private Member |
not strong enough yet still not feeling 100% but done a few power yoga 🙂 I so so love the variety of Zgym hopefully tomorrow I can maybe do some beginner workouts 😉 x
Private Member |
pilot butte, saskatchewan, canada
Love the variety of your workouts, I really feel it’s the key to mix up the length and intensity for optimum results. I enjoyed this, I think of it almost as an active rest day workout, if that makes sense. Still got me very out of breath, thank you
Private Member |
oakland, ca, usa
This was fun. Did ten minutes. And I also followed zuzka from early body rock days and this is soooo much better!
Private Member |
lodz, poland
I did Zwow 100 and 5 min workout straightaway. It feels awesome!!!
Thanks Zuz :*
Private Member |
la valette-du-var, france
Oouh I loved it ! I’m out of breath even though it was pretty short 😀 ! But I’m going to do butt targeted moves now because I have time to waste that I actually don’t want to waste haha (and my butt needs extra love sometimes) ! Thanks for the WO Zuzka 🙂 and have fun Warriors 😀
Private Member |
czech republic
It is right before my bedtime but I was so nervous I was not doing any workout today, so I did this 5 minute workout and … I am awake 😀 I improved so much with my push ups… I hated them before but now I love them 🙂 I love push up combos :)) This one was the greatest!