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5 Minute Fat Burning Workout #71
April 21, 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.
I have to say that nothing feels as good as being free and strong in your body. I feel lucky for being healthy and able to do handstands for fun, and waking up in the morning without aches and pains. I’m so glad I’m more flexible now than I’ve ever been, but all that didn’t happen over night and without effort. It doesn’t matter when you start at what age, because our bodies can adapt quickly. Start taking control of your fitness today and you’ll be forever grateful you did. Try this workout, push yourself, and have fun!
Workout Breakdown
5 Min TABATA
1. Jump Lunge
2. Transformer shoulder tap
3. Jump squat knee up
4. Donkey kick shoulder press
5. Competition Burpee
Progress Tracker
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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 |
prague, czech republic
Hi Zuzka you say, 15 minutes a day is more than enough for built muscles and get in shape, that you have been doing for a years. But it’s not true, you are active all day. You improve pull-ups, one arms push-ups, double unders, shooting short spots to Instagram,… So does it mean that key is 15 min HIIT plus approx. 45 min of practising some exercises?
Private Member |
I asked that same question yesterday…it can’t simply be a 15 minute workout if we’re also working on pull-ups, hand stands, balance exercises, etc. I’m hoping we’ll get a response! 🙂
Private Member |
lethbridge, alberta, canada
I have wondered at times too. I am not sure but I think in the past Zuzka didn’t work on all the extras as much as she does now but she was still in phenomenal shape. Again, that is just a guess, maybe she is just sharing more of it with us this time around!!!
Private Member |
I think it all depends on what “being fit” means to you. Doing her 15 min workouts only (which including warm up and cool down and homework turns more into a 30-45 min workout for me) do build muscle and has gotten me in better shape. To be cut like Zuzka, though, which she never has promised, would require more and at least years of dedication and eating small, controlled portions etc. At least that’s what I think. I think her workouts are very efficient and great for a busy life-style and it makes it so there are no excuses for not exercising at all.
Private Member |
lake tahoe, nv, usa
Ok, well let’s break it down then. I have improved in my strength, because I started using a 44lb kettlebell in my workouts, power bends, and pull up bar. I did get way more motivated for this year and I think it shows in the new workout routines. In order to improve in one arm push ups, or double unders doesn’t require to practice more than 5 minutes a day and you don’t have to even do that every single day unless you want to see super fast results. Sometimes however, less is more so I can’t even say that it’s good to exercise for long period of time every single day or practicing too much, because it can create a lot of stress on your body. Everything needs to be done in moderation. The great thing about one arm push ups or, pistols or double unders is that once you learn it, your body won’t forget that easily especially if you keep pushing yourself in workouts like I do on a regular basis keeping your body strong. I can go now without pistols, one arm push ups or double unders for weeks and still be able to do them if you ask me to. The only exercise that requires daily effort is a handstand but you can’t really practice a handstand for longer than 5 minutes at a time because it’s way too challenging. I find it’s better to flip into a handstand few times a day without dedicating particular amount of time. I might do 10 steps of walking handstands by the wall in the morning, then 5 handstand push ups in the afternoon and at the evening I try a free standing handstand – when I take some time from the computer. That doesn’t take longer than 5 minutes all together. As for the Instagram videos – those are 15 seconds long snippets of exercises to motivate people. With my warm up, workout, stretching, practice and instagram I spend probably 30 minutes a day being active. I don’t have time for more than that because I have to run this website, which is incredibly time consuming and then I have products that I have been working on for several months which also takes up a lot of my time. I don’t have weekends free to go vacationing or being active the way I’d like to. I sit on my butt pretty much all day long in front of the computer or going for meetings. My work starts the moment I wake up till the time I go to bed – like any other entrepreneur that cares about their business and it’s been like that the day I started blogging about fitness. I’m not complaining about how little time I have, and frankly I wouldn’t change my life for anything, because I’m proud of what I do and and I love it, I’m just trying to explain that I’m someone who knows how challenging it is to find the time to stay in shape if you have a career or family to take care of. The only way is to use that little bit of time you have and push yourself and do that daily. That’s been my message for almost 10 years. The way you change your body in 15-20 minutes a day is to put yourself through some serious training that makes you feel completely wiped out. If you still have the strength to do another workout right after that, it’s because you didn’t push yourself. I’ve seen that in person. People that have been working out to my videos for years come to my event thinking it’s going to be as easy as it is when they do it at home, and I almost kill them in the workout because I’m right there to push them the way I push myself.
Private Member |
austria
Thank you for your honest words! i knew that you are a hard working woman as the most or all of us are 🙂
I workout 5 days a week now, because i need the 2 days of break. I tried to workout every day for 6 months but it was too much and i had not that much fun as usual.
Its really hard sometimes to get motivated but then afterwards, wow that feeling is amazing.
And when i would eat a little bit less of the sweet stuff i would have progress faster. But i think life is too short to cut all out.
thank you for making the workouts special and different.
Greetings from Austria. 🙂
Private Member |
hailey, id
that’s our Z – keeping true to the form, function and facts.
I have had phenomenal success in shaping, toning, strengthening and repairing my body by following you, daily, since January 2012 (less frequently from 2009).
If a rookie can get in the best shape of her life at my age, then the Z can surely do it with the dedication she has.
Besides – the proof is right in front of us as we watch every single video — > we have to be honest and say that most of us cannot do everything she does as well and fast as she does, but BECAUSE she can, it’s proof that the way she pushes herself to keep proper form and PERform every move – DOES make a body look like hers in 15 minutes a day. PLUS the way she eats and treats her mentality fuels her so it’s quick and evident. ..
…… sounds like rambling, but I study these videos to ‘feel’ what they’ll be like for me to do before I do them. Then I do them, see results and keep going..
Z’s great.. the only fitness instructor I need.
Private Member |
Hi Zuzka! First of all thanks for getting me out of breath every day, I absolutely love your fun work outs! I have a wish, and also a suggestion for your business… Now that app store is available on Apple TV, I can’t see a better move for you than to create an app with all your training videos so I easily can have you on my big screen at home. If you haven’t already, please look into it! Love from Sweden
Private Member |
lake tahoe, nv, usa
I will ask Scott what is there to do, but I’m pretty sure that you can access my entire website on any smart tv. We have a smart tv and we can open the website and watch all Youtube and Vimeo videos on the big screen.
Private Member |
los angeles, ca, usa
AppleTV does not have a browser, so it cannot access the videos directly. But, if you have an iPhone or iPad, you can first stream the video on that and then press the AppleTV button to send the video to your AppleTV. Then it will play on the big screen. 😉
Private Member |
Hi again!
I know I can use my smart TV for a browser, but it’s everything but smooth, so I stopped using “smart” Tv as soon as I bought it. And I know I can connect my other devices, through cable or airplay to Apple TV, but that is not optimal neither, I rather just use the Macbook then. But even though I think your website is awesome, I know that apps is an even nicer to browse around. The interface is simpler, and the experience is easier. Apps is the future. There are already many training apps out there, and with App Store now being directly on Apple TV gen 4 it will explode. I think you could find ways to reach even more people by making an app, and you already have all the material, making a good looking app should be easy peasy for you guys. I really hope you have a deeper look into it, both for your business sake and for me, so my life will get ever easier/better. 😉 Love Kat
Private Member |
good morning 🙂
looks like lots of fun, let’s do it
Private Member |
Great cardio, especially as I’m short on time this morning! I followed Z’s reps. My only pregnancy mods were that I didn’t twist my abs during the knee ups and I put a cushion under my belly for the burpees. Plan to do Black Diamond 7 later today.
Private Member |
hailey, id
how’d the pregnancy go – I hope you had a wonderful childbirth!
your name catches my eye because my sister’s name is Nadia 🙂
Private Member |
I had a fab pregnancy thank you, and now have a wonderful 8 month old little boy! I worked out right through pregnancy and think it really helped with my mood and energy. Childbirth was less fun, haha 😉
Private Member |
Surprise format! Great! I like this basic bodyweight tabata!! Thank you!! It will be 15 minutes:)
Private Member |
your workouts are not as intense’ anymore ?
Private Member |
Maybe you’re just getting fitter 😉
Private Member |
But really, dont you thing “5 minute workout #18” for example or the “full body torture” was harder right?
Private Member |
The ones you list do look harder to me. The LBS series was certainly less cardio intensive than say Summer Shred, but that was because it was more focussed on strength than fat loss. I don’t think the workouts are generally becoming less intense though? Admit I’m an unreliable guide – 6 months pregnant at the moment so most workouts feel pretty taxing!
Private Member |
You have improved your fitness level! 🙂
Private Member |
lethbridge, alberta, canada
Maybe I am out of shape but I find the 5 minute ones even more intense than the longer ones sometimes!!!
Private Member |
Love tabata workouts! I really enjoyed this one, got me out of breath in the first minute 😉 Have a nice day everyone, it’s Friday!! XOX
Private Member |
Other than your 5 minute kettlebell workouts, I think this may be my favorite 5 minute workout!!!
Private Member |
tx, usa
Loved it, and what a great start to my day. Thank you, Z!
Private Member |
ky, usa
Love tabata !!!! I have missed it. 🙂