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5 Minute Fat Burning Workout #23 - Killer Cardio
January 06, 2015 | 
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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Hi guys,
This workout may surprise you in terms of it’s intensity. It’s important to pick the right exercises for your workout, and these exercises are great cardio moves that allow you to push for maximum amount of reps. It’s almost like a sprint. Simple yet very effective way to raise your heart rate up and keep it going for the entire 5 minutes. Remember Tabata protocol? Just 4 minutes of hiit can get you the same if not better results as a 40 minute long workout if you push yourself at your absolute max. effort for each 20 second interval. This workout is quite similar to Tabata, so don’t underestimate it just because it’s only 5 minutes.
Workout Breakdown:
1. Mountain climber 30 sec
2. Monkey push up jump tuck 30 sec
3. Side jump lunge 30 sec
4. Rock star burpee 30 sec
5. Jump lunge 30 sec
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2 rounds
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Private Member |
Very intense!! My legs were burning through the jump lunges. Feels really good though 🙂
Private Member |
I did feel it guys! Burn, burn, burn:-) Jump lunges were hard, but I loved it. Thanks Zuz:-)
Private Member |
la valette-du-var, france
Hi pretty Karolina 🙂 what did you eat today ? 😀 you’re such an inspiration and I know that you are particularly lean so please inspire me with your menue of the day <3
Private Member |
You are too sweet Manon 😀 well in the morning 1 glass of lemon ginger warm water…I had my 2 eggs with some coconut oil and spinach salad with chia and pine nuts and a bit of bread since I did 5 min workout and green tea. Then I snacked 2 of Zuzka’s spinach muffins and bulletproof coffee. Today for dinner I ate the last bowl of butter squash soup with chicken breast. For dessert 1 low carb cup cake with raspberries and coffee with coconut milk…that’s all haha 🙂 maybe later I’ll eat some greens… Nothing fancy today 😛 and I’ve been drinking a LOT of water 🙂 what about you Manon? 🙂
Private Member |
la valette-du-var, france
Wooooow that is so impressive 🙂 that totally inspired me thank you 😀 ! You seem to cook a lot, that sounds soooooooooooo yummy !!! No frustration and so healthy 😀 you’re doing perfect !!!
This morning I only drank a coffee, for lunch I had a salad with corn, tomatoes, asparagus, a banana and pecans … usually all my meals include protein but I didn’t have anything in my fridge this morning so I added a tiny bit of hemp protein in my dressing. For snack I had a salad fruit and dates. Now it’s soon diner time and I’ll have chicken breast, oignons and zucchini cooked in coconut oil 😀
Private Member |
Yes, I cook a lot, love trying new things. My fridge is never empty lol I need my food haha my husband says I eat more than he does haha It’s funny but I need to tell you , that was my issue. I used to eat a lot!!! very healthy but too much, I was quite lean but with those intense workouts I wasn’t so happy with the result. So I tried to eat less, I am small frame woman, I guess I don’t need that much fuel haha and I started to see great results. I had my abs but now my core and arms have sharper look and my legs look much much better. I think everyone must find the right way to eat and working out. We are so different and have different conditions. I follow Zuz couse her program is so effective. And recipies sooo delicious!!!! But we need to control how much we eat. Healthy food can make you also fat if you overeating. hm…that’s hard for me but I do my best. oh it’s long lol btw Manon your menu looks good. have a question, do you eat high GI fruits like banana or dates outside of post workout window? do you still need those for your energy? it is good to lower your carb intake slowly, I think you are on right track….you mentioned you used to eat a lot of carbs… keep goin sweety kiss
Private Member |
florida, usa
I always eat more than my boyfriend, and he is quite tall hehe 🙂
Private Member |
la valette-du-var, france
Impressive Chef Karolina 🙂 your husband must feel very lucky 😀
No waaaaaay ! I was EXACTLY the same ! My father sais that it’s better to have me in photo than in real life haha. I used to eat A LOT too, everyone always noticed and asked me “where do you put all of that ?”. And same thing, I was eating “healthy” but way too much and a lot of carbs (mainly rice)… and at the time I didn’t know that it wasn’t that healthy and that I was actually storing a lot of fat, that’s why (again exactly like you) even if I was very consistant with my workouts, I didn’t see the results I wanted. I don’t know what you really mean by “small frame” ? Does it means that you have thin bones or that you’re petite ? Because if it’s the first one, I’m too haha ! I have really thin bones and I’ve always been thin myself, but not as toned as I wanted that’s all. Now that I’ve significantly reduced my carbs intake, I see a HUGE difference !!!!! I’m really happy with the results and I know that I’m finally going to reach my goals because I’ve found the right path for me, as you say it’s very personal (even if there are no secrets … I know you know what I mean) !
I have to say that I do eat one banana pretty much everyday (that’s my favorite thing in the world haha) but for the rest of the day I usually don’t eat anything else but veggies and protein (and carbs when I’ve earned them ;)) … so I guess that’s okay if my only treat is a banana right ? :D. Same for dates, I never buy them but today I thought why not, so now I have a dozen of them that I’m going to spread during one or two weeks :).
I have to say that I really don’t even pay attention to my energy levels anymore because I never feel down during the day now that I’ve been reducing my carbs intake, that’s the biggest difference that I noticed …
You are on the good track too ! Diet is the most difficult part isn’t it ? For me it’s easier because I have so many allergies that if I eat something actually not healthy like a piece of cake or processed food, I get sick, so it’s very deterring haha ! But I know how hard it is to resist the temptation so I feel you and I wish you good luck beautiful Karolina <3
Private Member |
Yes, VERY intense for 5 minutes but loved that burned out feeling after only 5 minutes! Loved the monkey push up/jump tuck!!
Private Member |
moscow, russia
Jump Lunges were killing my legs. Great workout!
Private Member |
Great! I did it 3 times through. Thanks Z!
Private Member |
wow! Amy, how was the 3rd round? did you have energy?
Private Member |
It was tough, but I pushed through it! I could mentally do it because it was so short! Thanks!
Private Member |
Wow good for you, I was struggling through round 2.
Private Member |
michigan, usa
Thumbs up, guns out, Z!
Private Member |
pilot butte, saskatchewan, canada
This was fun. Thank you for the reminder not to go ahead and do another workout, the temptation is to do more and like you say, working out for hours on end is not beneficial, especially as we workout every day.
Private Member |
la valette-du-var, france
True ! She makes us love ZGym so much that we are tempted to do more, and unfortunately too much and counterproductive. As long as we are consistant, the schedule is totally sufficient 😀 how long have you been following Zuzka Nikki ?
Private Member |
pilot butte, saskatchewan, canada
I’ve been lurking for a while, but joined when she moved to her new website and been following the schedule since then 🙂
Private Member |
la valette-du-var, france
That’s really cool 😀 you are very consistant now so I’m so happy for you 🙂 it’s not easy to stick with the routine when you first join because it’s pretty intense… at least it was hard for me ^^
Private Member |
pilot butte, saskatchewan, canada
ahh thanks Manon. I used to workout 5 days a week anyway so I’m lucky I didn’t find it too hard to stick to the schedule. I’m actually pleasantly surprised to find I’m fitter than I thought!
Private Member |
la valette-du-var, france
Ooh wow ! So you already had a routine and you were consistant, that must have helped a lot you know haha ! Anyway, now do you feel the difference between your old routine ? 😀
Private Member |
or, usa
Great 5 minute workout. Very intense. I did the latest yoga this morning so I needed a little extra something and this was perfect! Now time for a shower!
Private Member |
finland
Watched this video in the bus on the way home and thought that no, no, looks to hard for today.. Gonna do a power yoga instead.. Did power yoga#10 when I got home and after that I did this intense 5 minute workout anyway
Private Member |
mtl, qc, canada
Haha! That’s Awesome! Sometimes We only need to get in our yoga pants, do some yoga and want to do more after!
Private Member |
finland
Thats so true!:) Even if you dont feel like it, just DO IT and youll feel great afterwards!
Private Member |
la valette-du-var, france
The jump lunges KILLED ME ! But proof that I pushed : I did 25 of them for the last 30 sec of the #2 round !!! YAY !!! I’m totally whipped out but it was really fun to see how you can handle the pain when you know it’s that short !