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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 |
germany
40sec work,10sec rest, 4 rounds, using 10kg DB …great workout! Thank you so much <3 you are simply the best!
Private Member |
Done this with 5kg as a warm up before a weight lifting and skipping session it was nice to activate the muscles!
thank you
Private Member |
la valette-du-var, france
This is so effective haha ! I’m DONE with myself today 🙂 I’m out of breath !!! I used my 8kg KB for the first one because my DB is definitely too light, especially when you know how short it is, and it felt just perfect with my KB, as painful as I like it 😀 thanks Zuzka for the quick sweat ! I enjoyed this workout so much ! Can’t wait for tomorrow ! I love the weekend because I take more time to stretch, that’s when I see the most results with my flexibility :).
Ooh and maybe some of you guys or Zuzka could help me ?! Lately I’ve been having foot cramps … my big toe gets so hard hahaha and it hurts so bad, it happened again today during the leg lifts, I don’t really know if it means anything ? Thanks 🙂
Private Member |
Eres sencillamente expectacular lastima nuestro idioma no te entiendo ♡
Private Member |
viña del mar, chile
I did KB #4x in 16:34 minutes, last time was in 18:15 minutes…good ! And Body Crush # 1 in 7:13 minutes and last time was in 7:36 minutes. Well, tomorrow or on sunday I’ll do today’s workout, I mean , 5 minutes #30 ! Good night 🙂
Private Member |
followed along with 10 lbs because it’s the heaviest free weight I have. I could see turning this into a 10/50 second ten minute workout and it would be a really killer!
Private Member |
redmond, oregon, united states
I loved this would. Probably one of my favorite 5 min ones of yours. Going to try one more time. How do you feel about grass fed Gelatin daily? I just started doing that to help my leaky gut issues along with making my own bone broth. Sounds like something you might like doing Coach Z.
Thanks so much
Private Member |
bogotá, d.c, colombia
Love it. Used 10 DB. did it after JRC 11. I’m out of breath. Thanks.
1. Hammer squat 12-14
2. Twisted Jump tuck 20-24
3. Side plank row leg lift 13-13
4. Side Plank row leg lift 13-13
5. Overhead Jump Squat 12-13
Private Member |
This one was so much fun!! I loved the added upper body focus. I did it two times through for a 10-minute workout, and it still flew by!
Private Member |
Great one!!!!! and fun , always new and inventive exercises which equals ( at least for me) NON BORING!!!!!!!!
thank you Z