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5 Minute Fat Burning Workout #13 - The Ultimate Fat Burner

September 25, 2014 | private avatar imageZuzka

Equipment for this workout:

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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Warning everyone! This workout is brutal. I know it doesn’t sound like 5 minute workout could be hard, however if you don’t believe me, you have to give it a try. Give it a try anyways, because I can guarantee you that your inner masochist will greatly enjoy it. I know mine did. That’s why it’s called the Ultimate Fat Burner workout – your fat will scream and then die. 

 

 

Workout Breakdown:

 

30 sec High Knees with Jump Rope

30 sec Kettlebell Swings

30 sec Competition Burpees

30 sec Weighted Jump Lunge

30 sec Ninja Jump Tuck

 

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5 minute high intensity interval training – As many reps as possible during each 30 second interval. 

 

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Equipment:

 

* Exercise mat

* Jump Rope

*  2 Dumbbells (at least 5lbs)

* One Kettlebell 18 – 26lbs you can purchase your Kettlebell Here.

women beginners: 18 – 20lbs

strong women: 26lbs

men average strength: 35lbs

strong men: 44lbs

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Have fun and let me know if you were able to keep up or do even more reps then me.

 

Z.

 

 

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    samara, russia

    1. 76-52
    2. 15-12 (20 kg kettlebell)
    3. 6-6
    4. 16-18 (5 kg dumbbells)
    5. 5-5
    211 reps total

    • private avatar image

      Private Member  | 
      samara, russia

      233 reps (Swings: 32 kg kettlebell, Jump Lunges: 7,5 kg dumbbells)

      • private avatar image

        Private Member  | 

        Thank you for bringing this one up 😍!!! I was searching for something quick with a jumpe rope ! Real intense one! 🤩

        • private avatar image

          Private Member  | 
          samara, russia

          Oh yes, this is a really tough 5 minutes! I was exhausted already in the first round of jump lunges 😄 Some of the early 5 minute workouts are real gems 💎 Have a great weekend! 💃

  2. private avatar image

    Private Member  | 

    Super fun cardio!! I didn’t even try to count reps on the high knees but I counted everything else. Used my 8lb DBs and 30lb KB. I only modified the ninja jump, not confident with those and I have bad knees so I read through the comments and subbed plank jump to jump tuck instead. Great 5 minute ass kicker!!

  3. private avatar image

    Private Member  | 
    massachusetts, united states

    I got this idea from Cinthia and Yarafarah!! Thanks guys! This was exactly what I was looking for today!

    Thanks Zuzka!

  4. private avatar image

    Private Member  | 
    tokyo, japan

    237 reps with 66 lbs KB and 10 lbs DB 🥵💦

  5. private avatar image

    Private Member  | 
    warsaw, poland

    finished my today activity with this one as it seems to have become popular here in ZGYM lately :)))))) 279 reps, 22,5kg for swings, 6kg each for lunges

  6. private avatar image

    Private Member  | 

    I did this as my 15 mins Burn Out after Low impact Full Body 21.
    Yes, 3 rounds. Crazyyy! I took little break around 1 min long in between each round and used 3kg DBs and 20kg KB. I also did just sumo jump squat to jump tuck instead of ninjas as my legs are a bit sore from hiking and I didn’t want to cause myself any injury. It was tough man but I feel so acomplished. 🥰

    • private avatar image

      Private Member  | 
      warsaw, poland

      3 rounds 😳 you’re beast 😆 💪🏼
      I did 2 rounds (10min) and I can’t even imagine of doing another one…

      • private avatar image

        Private Member  | 

        I was dead too. I only did it because I planned it and wanted to acomplish my plan haha 😄
        I think I had really good night sleep that day after this workout and totally wiped out 😀

        I have to admit that my plan is sometimes too ambitious when it comes to reality 😁 but I was glad I made it. And I used only 3kg DBs, can’t imagine doing it with 6kg!! You are a hero!

        • private avatar image

          Private Member  | 
          warsaw, poland

          I have to admit that sometimes our plans turn out to be overwhelming;)
          but finally we are surprised what our bodies and our minds are capable of 🥰

          • private avatar image

            Private Member  | 

            I wouldn’t say it better Katarzyna 🤗

  7. private avatar image

    Private Member  | 
    warsaw, poland

    I did 10 min of this after Low Impact Lower Body #13 and I’m dead totally 😅; 20kg for swings, 6kg each for jump lunges

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