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5 Minute Fat Burning Workout #27 - Cardio and Abs
March 20, 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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This workout will target your midsection while raising up your heart rate and it’s only 5 minutes long, so you have absolutely no excuse to skip your training. Besides, I bet that once you complete this routine, you’ll be pumped to do more. Today is my easy day so I typically don’t do any other workout besides maybe a power yoga routine, however if you feel up to it, you can repeat this workout one or two more times or pick any workout from ZGYM to break more sweat.
Tip for Pistol Squats
You can hold on to a wall next to you when doing pistols and if you don’t have the flexibility to go all the way down, then do your best to go only as low as you can. You can also use a chair and sit down and up on one leg with the other leg extended in front of you.
Set your own tempo
Try to do as many reps as you can during each interval, you don’t need to follow along with me exactly rep by rep. If you can go faster, that’s awesome and it’s great to push yourself. If you’re having a hard time to keep up with me, don’t worry about it and just do your best. The point is to raise up your heart rate and get you out of breath to create oxygen debt, which will increase your metabolism.
Workout Breakdown
1. High Knees
2. Cork Screw
3. High Knees
4. Pistols alt.
5. High Knees
6. Side Burpee / Plank Lift (x2)
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40 sec on / 10 sec off
Go for maximum reps during each 40 second 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 |
Happy Friday Z!! Thanks for the workout. Doing another 10 minute combo after this one today:)
Private Member |
lake tahoe, nv, usa
Happy Friday to you as well!
Private Member |
toronto, canada
A nice short workout Zuzka, lots of fun, I repeated twice
Private Member |
Hi Zuzka,
Super fun wo, I did twice! Have a great day! xoxo
Private Member |
birmingham, united kingdom
When I saw the pistol squats I was like oh no – cos I have small muscle pain from my wednesday 5k run, but I decided to give it a go cos it is only one round – managed only 9 pistols holding on the wall next to me.
Fun workout thx Z
Private Member |
lake tahoe, nv, usa
Good job, I’m glad you did not give up on them 🙂
Private Member |
Loved this workout Z. Did it 3 x’s through. Best round scores:
JR: 103
Cork Screw: 20
JR: 105
Pistols: 14 (full pistols, 7 each leg)
JR: 103
Side Burpee plank lift: 10 (total)
Private Member |
lake tahoe, nv, usa
That’s a pretty good score!
Private Member |
Oh my goodness, i feel star struck with you comment on my comments!!! Thank you!
Private Member |
oakland, ca, usa
2 rounds. Fun and good for rest day
Private Member |
HI ZUZKA thanks for your workouts and attitude and all you are simply the best – and although I have been following you for about 3 years on and off (it is on for 7 months now and will stay this way) I have to admit I checked out other trainers too, yet NO OTHER IS LIKE YOU!!!! :), hence I am zgym member from now on and forever 😀
I did today’s once plus JR #7 – half only… I was dying ;p shame on me… will be better next time.
Thank you xxx
Private Member |
lake tahoe, nv, usa
Haha thank you 🙂 no worries Im dying during my own workouts as well. It wouldn’t be fun if we didn’t 😉
Private Member |
Been lifting quite a bit this week so I enjoyed this as an active rest and pumping some blood through my sore body 🙂 my favourite was the screw thing really felt the core working!
Thank you
Private Member |
3 rounds. Did half pistols. Still mastering the skill. Thanks 🙂
Private Member |
Happy Friday, Z!! Thanks for your inspiration and workouts!!