This is part 1 of a new 40 minute home workout series. I have stopped going to the gym now completely. First of all it’s expensive, and secondly it eats up a lot of time. It’s not just the time in the gym – it’s getting there and back and the time in the change room etc. I’m also just completely bored with the gym. I don’t feel inspied there at all right now. The good news is that you don’t have to go to the gym to get a really good workout.
The first set is made of 40 half way down squats and 40 reps of chest presses. The second set is again 40 half way down squats but this time at much slower pace, and the same amount of chest presses done in slow pace as well. In the last set I am doing 40 mini squats – starting with my thighs parallel to the floor and moving only half way up, and 40 half way up chest presses.
There are a few important points to remember if you want to get the best results from this workout. First, it’s only 40 minutes, so you have to keep moving. The breaks come at the end of each combo – and then just give yourself enough time to wipe off the sweat and get a drink of water. Keep focused on what you are doing. If you are working your legs, visualize your muscles working and see the changes you want to achieve happening in your mind’s eye. There have been all kinds of studies about the power of creative visualization. Remember that your thoughts have power – don’t let them wander. Keep your mind clear, and your attention on your body.
My Best,
Zuzana.
Hi Zuzana,
I just started the 40 minute routine yesterday and really liked it. I’m trying to lose 15 lbs in 2-3 months. I am currently 5’7 and 150lbs. What would you recommend as an ideal weekly exercise schedule for me?
I was thinking this 40 min routine + 30 min moderate cardio on Mon, Wed, Sat and high intensity cardio on Tue and Thursday. Rest day on Sunday.
I’m consuming around 1300 – 1400 calories per day and eating 5 to 6x a day.
Thank you for your help!!!!
Hey Zuzana,
Firstly, congrats on a great website and excellent setting. I love these workouts as I am a new Personal trainer. I am hoping to be a cycling coach aswell. Just a comment, I’ve noticed a few videos I can’t view. Like this one for instance. Some I can, others just wont show. Is there any reason for this? Some are on Youtube I’ve seen, that’s how I got to know your site. But there are missing videos I can’t view and there isn’t enough detail in the comments to know what’s happening.
Dan.
Hey z! U r totally inspiring and i really love your workouts.. I am new here… Thanks for the vids. I have started working out and noticed some changes.. thank you once again for the awesome and free videos. But i really want to know when you started working out and how long do you finally get into that perfect shape?? Hope you answer my questions..
Shafeeq – from Singapore
Hi Shafeeq, fitness is a lifestyle, not something you do for a certain period of time and expect that the results will last. I was never obese, I was overweight on and off since I was 15. Last year I began to get serious about fitness and this kind of lifestyle. I was surprised how fast I got to see results and since then, I have been improving my strength, conditioning and diet.
Thank you for the info zuzana..
Zuzana- this is great, but just one question. Is it 14 reps or 40 reps on each of the sets?
Hi Lisa it’s 40 reps
Thank you! That’s a lot – I will need to build up my strength especially for the half-squats!
hi zuzana!
i have a problem.. whenever i do squats i don feel the larger muscle groups working like glutes etc.. i feel the tension in my knees rather. am i doing something wrong here? please direct me! (i use 5kg dumbbells..)
thanks so much!:)
Dear suzanna,
I just discovered your videos and they are great!!! Since my membership just ran out, i don’t have the money to renew it. Your videos have given me at great reason to start working out at home. Who needs a gym with all the great exercises you’ve performed. Thank you so much
Hey Zuzana,
I’ve have a considerable amount of fat to rid myself of. (at least 100lbs) I know that building muscle will help to burn fat 24 hours a day but is is beneficial still when I have all of this fat to get rid of? In my head I know it works but I’m afraid that because I have so much fat to get rid of, I won’t see the progress and so I won’t be motivated to keep going. So, which would be more beneficial, building muscle to help burn fat and for go “seeing muscle” to stay motivated, or do more cardio for weight loss to get rid of the fat and then start building muscle? Or should I do both? Please help. I’m 5’4″ and 226lbs!
Hi Rochelle,
you have to do both strength training and cardio in order to get the fastest and lasting results. Usually people who seem to have a long way to go, are making really fast progress. The hardest thing seems to be to loose the last 10lbs. If you follow a simple diet rules and engage in regular strength training and cardio, you will soon feel and look much better. You have to make it a lifestyle and not some kind of boring chore. Do whatever you can to make fitness fun and interesting for you. You obviously want to change, so ask yourself what kind of person you want to be, how do you want to look like, how do you want to feel and than go for it and don’t stop until you get there. Don’t focus on what do you look like right now – that won’t help you in any way. Focus on the result, on who do you want to be.
hi Zuzana,
I want to rid myself of 8-10 pounds of bodyfat….How many times a week do you suggest a person to do this workout and for how long….a month? And on the days that I don’t do this workout, what would be the best for obtaining my goal of this fat loss?
thanks so much
rebecca
Hi Rebecca,
don’t stick with one workout only. Change the workouts and the intensity of your training from one day to another. A workout of high intensity should be followed by a workout or two of lower intensity. This way you can train frequently and avoid over training. High intensity means that the workout feels difficult to complete. So pick any workouts from this site that suit your fitness level and combine them to vary intensity, volume, sets, reps, weights, and rest periods.