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5 Minute Fat Burning Workout #65
March 10, 2016 | 
Zuzka
Equipment for this workout:
Bodyweight only
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Every move in today’s workout focuses on your abs. Planks and push ups are some of the most effective core exercises, but jump tucks and squat twist jumps are also pretty good ab strengthening moves. If your goal is to build your abs and get a six-pack, I suggest you do these 5 minute ab workouts as a bonus after your main training. And if you’re feeling ambitious today, you can repeat this routine 2 more times!
Workout Breakdown
5 Min AMRAP
1. Plank Knee Slider to Plank side jump x 6 alt. sides
2. Reverse plank knee tucks to jump tuck x 5
3. Clapping push up Squat twist jumps x 5
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Private Member |
I have a question that I’ve been wanting to ask for a while… I have a friend that has told me that everytime she tries to eat healthy that she gains weight, but when she eats unhealthy she starts to lose weight. She told me she was eating the same amount on her healthy diet as she was when eating junk food. Because of this she told me she was giving up eating healthy. Honestly, I didn’t know how to respond to that because I can see why she would be frustrated if that is what is happening. Have you heard of this happening to people? Personally, my experience is way different… I’ve lost weight by cutting out processed foods and fast foods and trying to eat smaller portions of vegetables and proteins. I would like to find a way to help her lose weight in a healthy way. I can’t imagine that eating pizza and junk food every day even if you arent overweight would make you healthy. Any advice?
Private Member |
Hi Fransesca,
I’m not Zuzka, but I found that really bizarre that your friend claims she loses weight eating unhealthy. I wouldn’t know how to respond either! When you see your friend, did you ever notice any appearance at all from time to time as far as weight goes? If she is just basing it off of a daily/weekly basis, I don’t think she is sticking with the “healthy” diet long enough. Your body weight can fluctuate even just throughout the day. I don’t even own a weight scale. Do you know what she has been eating on her “healthy” diet? There are many variables that could be affecting her weight gain/loss. I am just assuming she is stepping on the scale to check in if things are working. If she is going from “Hot Pocket” to “Lean Pocket”, that still isn’t being healthy. Sorry, If I’m not much help. I would just ask her what she eats during her healthy diet phase she goes through. Salads can be calorie dense, as well. Hopefully, she works out in conjunction with her diet.
Private Member |
Hi, Karen, Thanks for answering. She weights herself at least weekly… which seems like a lot to me. I don’t weight myself either… or very rarely. She told me she was eating veggies, things like chicken, and rice. It’s hard to know for sure when you aren’t around someone all the time. She does skip a lot of meals too… she won’t eat all day, because she says she isn’t hungry, and then eat something at night. I can imagine that would have a bad effect on your body. No, last I knew she wasn’t working out. I was trying to encourage her to get started with some of Zuzka’s Bunny Slope Workouts.
Private Member |
Oh wow, yes… her body seems to just be in “survival” mode if she isn’t eating all day. She may feel more hungry/less satisfied when she is eating healthy, therefore, she starts to eat more food. Since her body is more accustomed to one/two meals a day, her body hasn’t really adjusted to burning calories at a normal rate, but rather holding on to them for energy stores. Yes, it really is hard to tell when you can only go by word. It would be awesome if she started Zuzka’s workouts! Hopefully, she will try again a healthy lifestyle, because it isn’t just about how much you weigh, but the nutrients your body needs! 🙂
Private Member |
switzerland/, france
Hi Francesca,
I have started a few days ago to watch the youtube videos of Dr.Berg (eric berg) where he explains different metabolism. Your friend may have different needs that an average non-customized “diet” usually looks like. that being said, it really depends what you/your friend defines as healthy and unhealthy foods (some people would put whole-wheat brain in “healthy” category and others don’t, some would put cream-cheese in unhealthy and others don’t)
…and what “weight” means ? (just stepping on the scale? …) if she is eating more carbs, it helps retain water and may have water retention which leads to being heavier on the scale. If “unhealthy” means more fat, then some metabolism work better as fat-burners (think ketosis), so the source of energy would rather be fat (than carbs). Sorry the answer can’t be straight-forward, as it is very complex topic. I can only provide hints to look further.
Private Member |
switzerland/, france
haha… whole-wheat BREAD…not brain 🙂
Private Member |
Hi, Laila, thanks for the suggestion on the videos. They look like they may be helpful. It’s true that not everyone is the same. I have found following Zuzka’s diet pretty closely has worked well for me, but then most people I know think it is extreme. I was wondering if somehow changing your diet could make someone gain weight. That make sense about the carbs causing water weight gain. I knew what you meant by whole grain brain. lol.
Private Member |
uk
Weight loss/gain is calories in and out. My guess is she finds junk food more satisfying and therefore eats less. Its also psychological. When you are trying to eat healthy you incorporate rules that you think your body will benefit from and you tend to override your body’s signal. You might end up eating not because you are hungry but because you think you should. Despite the popular belief you can easily mess up with your health and metabolism with so called healthy diets. On the other hand when you give up attempts for healthy eating you go by your instincts and eat when hungry stop when full. Its also less stressful. Maybe thats whats going on with your friend. Hard to say without knowing exact details.
Private Member |
It s not just about weight… It s a question of health too … And i really dont know how healthy Food can make you gain weight. Maybe your friend has too much stress and junk Food is a way to decrease her Stress so It impacts her weight…
Private Member |
ca, usa
Hi Fransesca, for what it is worth I will put my 2 cents in. I can pretty much guarantee that your friend does eat more calories when she is trying to eat “healthy”. In her mind she probably thinks that since a food is “healthy” she allows herself to eat more. I think she would be surprised if she were to write down everything she eats for a couple weeks she would see this. Like others have stated, eating healthy, nutritive foods do much more for your health and well being than processed junk ever could.
Private Member |
Thanks everyone! Gave me some insight into this.
Private Member |
Hi Zuzka, what is the best way to incorporate the book workouts? Do them as second workout? Because I follow the weekly schedule, but also have the book and so far have not started using the book workouts 🙂
Private Member |
mtl, qc, canada
Good question!
Private Member |
Z—please do a live workouts series call “15 minutes to fit!” . People will still buy the book because of the information and good recipes, but the workouts will be so much better live!
Private Member |
switzerland/, france
take Dr.Berg’s quiz and let me know what type you are and what you think about the outcome. I was a bit disappointed that I tried several times with varying answers (because some questions have no answers that suits me, and other have many possible answers that fits me), but I am always coming up as the adrenal type. That being said, I am continuing to watch his videos as some interesting stuff (I am biologist, so that is the type of scientific stuff I crave…I can’t follow a “diet” if I don’t know why)
Private Member |
switzerland/, france
duh… (we should be able to edit our posts)…I was about to mean that I am disappointed by the online helpdesk chat, as I explained I was not sure how to answer the quiz…but they directed me to watch the videos to understand better. (I guess the concept…not for fill in the quiz)
Private Member |
I can do clapping push-ups! Stoked. Happy Friday and thanks for the quick burn, it is perfect!
Private Member |
Hi Z
Since we now wirk booty twice a week and have no targeted upper body workout the rest of the week, i have switched the wednesday bunny slope with a black diamond workout, but there are only 6 so it gets kinda repetitive.
Would you ever continue thst series or make some more upper body stuff so i/we could feel a bit more in proportion with ourselves?
Hugs 🙂
Private Member |
pa, usa
I am doing the same so I second that suggestion!
Private Member |
I agree as well! And more JRCK workouts. : )
Private Member |
curitiba, parana, brazil
Hi Zu…I tried this one also. Nice moves but I am all broken so could not enjoy this one much. My body is pretty sore of yoga class specially my shoulders, arms and upper back so push-ups are harder now. I will repeat this one some other day. I could not really clap…no sound is coming and mostly I was falling down in every clap…kkkk…horrible. My shoulder blades are screaming! Anyways…keep going! I will take rest. See you, take care…a nice weekend to everybody!
1st time-11 Mar 2016- 2 rounds-5:00 min (hard to clap with sound, falling down) kkkk
Private Member |
Hey Z,
Do you ever take a full rest day?
Private Member |
baltimore, md, united states
everyday after my workout ive been practicing double unders well i think im makeing a brake thru today i did three double unders with two reagular jumps in between in a row yeah i think i am on my way to gettiing it thank u zuzka for existing
Private Member |
I was never so happy to hear Zuzka say done!!!
Private Member |
I did this workout this morning and love it and marked it as a fave! I followed it with an older workout, Intermediate Jump Rope and made it a 15 min AMRAP instead.This is a great add on workout. Thanks Zuzka! Happy Friday all!