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5 Minute Fat Burning Workout #30 - Extreme Cardio
April 16, 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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All you need is one dumbbell and 5 minutes of your time. It’s not about the length of your workouts, it’s about intensity and consistency. The harder you push yourself, the more effective this workout is going to be. The more often you workout with me, the faster you’ll see your progress whether your goal is to lose weight or become strong and lean. You don’t need to worry about overtraining, because we’re never using weights that are too heavy. Medium size weights or your own bodyweight moved at a high intensity is what brings your the ultimate results and conditioning.
Workout Breakdown
1. Hammer squat
2. Twisted Jump tuck
3. Side plank row leg lift
4. Side Plank row leg lift
5. Overhead Jump Squat
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2 rounds. Intervals of 25 seconds and 5 seconds. Use one dumbbell for each exercise. My dumbbell is 12lbs.
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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 |
moscow, russia
Wow, I’m going to do this after my breakfast twice or more rounds.)
Have a nice day, Z & warriorZ!
Private Member |
moscow, russia
3 times, 165 kcals. 5 kg DB.
Private Member |
Yes, it’s extreme lol, but wow for getting me breathless and sweaty in 5 minutes! Well, 10 minutes as i did it twice — once with an 8lb dumbell then did the second round with my 17lb dumbell — fantastic start to the day, Zuzka!
Private Member |
I want your pants !! 🙂
Private Member |
ky, usa
I love these pants too! Everytime Zuzka wears them, she gets compliments on them. I think she should definitely design a pair for her new clothing line 🙂 Please Zuzka!?
Private Member |
Yeeees !!! I want some !!! What a good idea! Do you read this Zuzka ?? 😉
Private Member |
Great workout! I did 3 rounds b/c I felt like doing it and also b/c I don’t have 5kg dumbells so I was doing the w/o with 3kg. I am planning on getting heavier ones, but till then I have to make it harder for me different ways lol! 😀 Xx
Private Member |
ky, usa
I also did it 3 times because I only have 5 lb dumbells. I did hold on to both of them for 10 lbs on most of the moves. After 3 rounds I felt like I had an amazing workout. At first I thought I’d do it twice and then I thought I’d do another one 1/2 way for a 12 minute workout but after I had done it 2 1/2 times I thought if Tanja did it 3 times, I can too…so I ended up doing it 3 times 🙂 Thanks 🙂
Private Member |
Awwwww, your comment just made my day! 🙂 You’re welcome!! And I am glad I motivated you to do 3 rounds Rachel! 🙂 I was thinking of using both dumbells too, but then I decided to do as many reps as possible with those 3kg / 6lb ones. I was pretty wiped out after 3 rounds (and felt awesome) 🙂 . First I thought I’m gonna do just 2, but then I was like “Oh what the heck, 3 rounds it is” 😀
p.s. I really have to get those heavier dumbells since Zuzka did the same lol. Now I feel like I need an upgrade as well haha.
Xx
Private Member |
ky, usa
Yes I definitely need to upgrade my dumbells as well…hmmm maybe this weekend?
Private Member |
I am not so sure about being so fast and getting them this weekend 🙂 , but I think it will be on my agenda till the end of the month for sure. 🙂 These 3kg ones I have are still enough when it comes to certain exercises and they do challenge me, but sometimes we need to step our game up 😀
Private Member |
Great! 3 rounds with 12 lbs. Was learning the moves the first round, so felt like doing 2 more. You always come up with fun/effective moves Z. thanks! Happy Friday everyone!
Private Member |
Zuzkaa, where did you get this pink bra???
Workout is great as always!
Private Member |
lake tahoe, nv, usa
The bra is from Lorna Jane.
Private Member |
I have this bra. I love it! It’s my favorite. I Did notice it runs small. I got an x-small (I’m a size 2 on top) & could have taken a small. Luckily I don’t have very much to put in it! Haha. http://www.lornajane.com/B021404/Alpha-Sports-Bra
Private Member |
Thank you Tanya, that’s so sweet of you!
wooooow Lorna Jane is quite expensive and I’m a kinda poor college student.
dang, I gotta stick to H&M for 2 more years… 🙂
Private Member |
I know! I have to save up for 1 bra! Or happen to run into an awesome sale! Haha. There are so many great brands out there though that make clothes just as cute at a fraction of the cost. 🙂 Good luck with school!
Private Member |
15 pounds for all except side plank rows I did 12
Private Member |
Hi Zuzka,
Fit Fridays are so much fun! I used 10lb DB and did this wo 2 times. Have a great day! xoxo
Private Member |
Hey Zuzka!
This 5 mins wo is really fun!! I love it!
Your entire body is just amazing…I wonder if some day in my life I could be near to that…you are amazing!!!
Private Member |
Great! I did 3 rounds (15min) with my 7kg db. It’s a good one. I wish I had abs like yours. But I work for.