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5 Minute Fat Burning Workout #23 - Killer Cardio

January 06, 2015 | private avatar imageZuzka

Equipment for this workout:

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

_____________________
2 rounds

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    viña del mar, chile

    Ohhh, yesterday I forgot to put my time, I really forgot to put that I did only 3 rounds, I had energy but I have saved for todays workout! Good luck to all of you !! 😀

  2. private avatar image

    Private Member  | 
    perth, western australia, australia

    Just did it twice for my w/o of the day. Think Zuzka had read my mind about what she said regarding doing 2 w/o a day. I’ve been ewondering about it for a while, wasn’t sure coz i was doing 2 w/o each day and no rest day. Think the problem is that Zuzka’s w/o is so addictive and the endorphine after it is making me wanting more:)was like unstoppable. But then after a while i felt tired inside out and had a longest hay fever and sinusitis to recover from, it had slowed me down since then. So eventually i stick to 1w/o a day unless i feel i didn’t have enough after 1 w/o then i do different w/o to target different muscles groups. Btw, love this particular 5 mins format, it turns out perfect to do 20 mins for a complete w/o of the day for me.:)) Thanks. Will try to take her advice from now on about 1 w/o a day! The rest is diet and rest:))

  3. private avatar image

    Private Member  | 
    oakland, ca, usa

    Loved it. Literally only had 5 min before work. Question for ladies who do 2 WOl. Do you shower twice a day????

    • private avatar image

      Private Member  | 
      oakland, ca, usa

      Sorry 2 WO a day

    • private avatar image

      Private Member  | 
      waco, tx, usa

      I don’t work out twice a day, but I’ve heard some people that do just use something like baby wipes to freshen up after one of them. Then they shower after the second workout. You could try that and see if it works for you. 🙂

  4. private avatar image

    Private Member  | 
    canada

    This was killer!! Wow, out of breath big time.

  5. private avatar image

    Private Member  | 
    viña del mar, chile

    Hi guys, Yesterday night I couldn´t do my workouts, I did a rest day, so tonight I did this amazing KB workout # 4X, an excellent challenge and great KB workout ! I really love it ! I did it in 18:15 minutes, and all exercises with 12 kilos KB ! But first I did 5 minutes workout # 23: then 5 minutes workout # 10, I did 5 full rounds + #1 + #2: last time I did it in 3 ful rounds + #1 so it was a good difference !! Good night to all of you and see you tomorrow ! 😀

  6. private avatar image

    Private Member  | 

    Loved it! My daughter asked why I was so tired 🙂

  7. private avatar image

    Private Member  | 
    manchester, united kingdom

    Great five minute workout totally wiped me out!! and i am sweating more than the 12minute workout ive just completed which was the cardio shred 10, The ZGym is Awesome!!

  8. private avatar image

    Private Member  | 

    My fiancé and I did this and two other 5 minute workouts – I think he was very surprised and how intense and challenging five minute workouts can be! It was a great start to our Sunday together!

  9. private avatar image

    Private Member  | 

    I DIED !!

  10. private avatar image

    Private Member  | 
    brisbane, australia

    Loved the combo. Did this after ZWOW #2.

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