BodyRock.TV

Looks great Zuzana. I normally do a Tabata workout on my Nordic Track, (ski machine), or my bike.

You mention in the video that there are three other exercises to flesh out the full 20 minutes. Are you going to write about the other 3 or will there be 3 more videos covering those exercises?

As always, great ideas?

Best,
Peter

Hi Peter,

there will be another 4 exercises in this workout and I will post them soon. I am doing this workout now every morning before my breakfast. It’s a great way to start your day. It speeds up your metabolism and gives you more energy during the day.
Best,
Zuzana.

Wow! It’s a neat one.

Hi Zuzana,

I adore bodyrock! I stumbled upon it a few days ago and am so grateful that you take the time to post up videos to help us be lean and fit like you. You have an amazing body and hope to be fit like you one day. I am waiting for the rest of your 20 mins Cardio videos :)

I also want to ask is there any good exercises to slim down thighs? Or maybe a workout / diet which can make you loose 3 kg in a month?

You’re great!

Rach

Hi Rach,
to slim down thighs is my goal too. I have very small amount of bodyfat in my upper body, but my lower body still needs some work. I have now 18 percent of bodyfat and my goal is to have 15. I calculated that I have to loose 5 pounds of bodyfat while keeping the lean muscle. To make the fat loss effective and permanent I have to adjust my diet and loose only 1 pound per week so I should reach my goal in 5 weeks from now. I know what to do for workouts but I am still trying to figure out how to control my diet better and also how to explain that to people in a simple way so that everyone would understand it and benefit from it as well. As for your question about exercises for thighs, no matter what is the problematic area of your body, you have to train you body as a whole. If you will do exercises only for your thighs it won’t burn the fat more on your thighs than it would on your belly or any other part of your body. You have to engage in weight training and cardio to make visible progress.
Best,
Zuzana

[...] This is the second part out of 5 of the 20 minute home cardio workout in Tabata style – 20 seconds of maximum effort of an exercise, followed by 10 seconds rest. Repeat 8 times for a total of 4 minutes exercise. In this workout I am alternating exercise for lower body with exercise for upper body. The second exercise are baby pushups. You can try regular push ups if you like but I don’t think that you could go through all of the 8 rounds unless you are in some incredible shape. You can see on the video that I have gave up a few times and couldn’t make it through the whole 20 seconds round. Remember that you are still getting the benefits of this cardio workout even if you can make it only through the 4 rounds.  It will still boost your metabolism and you will be burning extra calories all day long. You can see the part 1 of this wokout and read more information about it here. [...]

Hi Z,

I was wondering if you could give your opinion on the following questions.

1. HIIT (High intensity interval training) combined with low intensity training. What is your opinion on doing a set of HIIT for 5-10 minutes and then following that with 20-30 minutes of low intensity. I started doing 10 minutes of HIIT jump roping and then doing 20 minutes of low intensity on the elliptical. I have read differing opinions on this but am wondering what you think.

2. Do you consider fasting a good way of losing weight? If caloric deficit is the best way to lose weight then doesn’t it make sense to fast for one or two days during the week? I know it seems counter intuitive but it makes sense to me. I think our body is conditioned to deal with short periods of fasting. I am sure our ancestors did not eat as much as we did and probably went a day or two without food. Anyways, just curious as to what you think.

Thanks and keep up the great work… J

Hi JP,

High intensity training is the best method to achieve fat reduction. When you are working out at a high intensity you are burning 80% calories from carbohydrates and 20% from fat. If you are working out in low intensity you are burning 80% calories from fat and 20% from carbs. Because of this fact a lot of people think that for fat loss is better to workout in low intensity but they are wrong. You burn way more calories with high intensity exercise and you loose fat and body weight when you expend more calories than you consume and not because you burn fat when you exercise.

I am not really experienced in dieting so I don’t want you to take my opinions too seriously. I have read different books about fasting and I tried to fast myself, but it didn’t work – I made it only through half of the day before I almost collapsed. It is a mental and physical challenge and I don’t think that it is wise to try fast without having someone who is an expert in this area who could monitor what you are doing and advise you. Reducig caloric intake by a lot will slow your metabolism which is exactly what you don’t want if your goal is to loose fat. You have to boost your metabolism and build lean muscles to burn fat more efficiently. If you try to loose fat too fast and in the wrong way it is more likely that you will put it all back on in a short period of time if not even more. The right approach is to loose 1 pound of body fat (not lean muscles) per week.
Best,
Zuzana.

Hi Zuzana,

You have such an amazing website! I am so grateful towards you for putting effort to provide such useful advice for us readers. I was looking around for advice as to upheave my current routine and this is really incredulous (:

I would like to seek advice from you!
I am currently 159cm and weight 49.8kg. How much weight would you recommend for me to lose?

Thanks!

Regards,
ANgeline

Hi Angeline,
your weight seems pretty good to me for your height, but more important is the percentage of your body fat. If you could tell me how much body fat you have and what is your goal that you want to achieve I can tell you how much pounds or kg of fat you need to loose and how long it should take you. If you don’t know how to measure your body fat (there is probably more people who don’t know because I didn’t know either) I will make an article with step by step description so you can measure your body fat percentage yourself at home. Thanks for writing me :)
Best,
Zuzana.

Hi Zuzana,

Thank you for your prompt reply (:

I’m not sure how to measure body fat. The only method that I have heard of is using an electronic device that sends waves through your body and allows us to read off the weighing scale.

Thanks once again!

Regards,
Angeline

Hi Zuzana
I have just started working out with my sister inlaw a couple of times a week we have to very different bodys I am 5’6 100lbs
and she is 5’7 170lbs Neither of us have worked out for a long time. But i am struggling
to keep up with her when we do the treadmill
i get very weak and run out of energy long before she does. I just thought becaues i was skinny that i would be stronger than her but her arms and legs are way stronger than mine. Is there any thing that i could do to help me keep up with her?
Thanks!

Regards
Sue

HI Sue,
you and your sister in law probably have different muscle fibers. There are two types of these fibers slow twitch and fast twitch. The fast twitch are strong and fast and used in short duration intensive exercises but they get tired quickly. The slow twitch fibers are the endurance type that produce low intensity contraction. It could be your heritage or result of your training method. You can stimulate your muscles so they will develop more fast or slow twitch fibers. High intensity exercises stimulates fast twitch fibers and low intensity exercises results in slow twitch fibers. IF you have the fast twitch fibers so you would be good at sprints, weight lifting and other sports and other high intensity sports. If you are interested in low intensity sports such as long distance running than you will have to train to develop the slow twitch fibers. The bottom line is that two different people with different type of body and strength can’t train in the same way. If you try to keep up with someone who is way stronger or faster, than you are putting yourself in danger of over reaching or overtraining.
Best,
Zuzana.

Hi Sue

Your sister drank guarana energy drink while you weren’t looking. That’s why her stamina exceeded yours on the treadmill.

Hi Zuzana,
I managed to find out my fat percentage level.
I’m standing at 160cm, weight 49.4kg and fat percentage 25.3%.
Please advise (:

Regards,
Angeline

Hi Zuzana,

Your website is great. Your cardio workout is great. I have found so many new exercises. I was getting stale doing the same thing, and not making any gains. I do cycle my workout routines every 6 to 8 weeks, but I was getting bored with them. Your website is the best I have found. I like your approach on not needed any expensive equipment, or taking supplements.

Thanks.

Mike

Hi Zuzana
I can’t get over your amazing body, if i had only a fraction of what you have, i would be ecstatic. here is my question and i hope you can help me out. Ive recently started running in the mornings because i heard your glucose is lower and you just burn fat. my weight is 125. im 5’2. I’ve been dying to get abs and tone down my hips.
here are my meaurements:
waist:26
hips:38
chest/bust:32 1/2
as you can see i get some big hips and they are not going away. I have four months of my gym membership left, do you think i can tone up and get atleast some definition in my abs and arms if i keep running 30 minutes going 5.0. and doing 30 of weight lifting?

thank you and you are a big inspiration

HI Amal,
if you will engage in weight training and regular cardio, you will make some progress for sure. Review all of the articles that are on this site and that will give you some good pointers. Don’t look at your progress in terms of the next four months. Fitness is a lifestyle choice and if you reach your goal in 4 months, believe me you will have immediately another goal lined up.
Best,
Zuzana.

Hi, Zuzana its me again, Amal.
thank you for replying on my first comment.
My last question is, do you think i can build muscle on a calorie deficiet? like lets say i eat about 700cals a day and workout 1 hour and half.. so is calorie deficiet a good idea?

Hi Amal,
This is way to complicated to explain in one comment, so this is something I have to post as an article – soon. Your question was probably if you can build muscle and burn fat at the same time. Yes you can, but there is a certain program you have to follow. I will make a post about that. 700 cal is way too small amount, this would be starvation diet which would result in slow metabolism which is exactly what you don’t want. Check back for the new article about nutrition, that will help you to understand the basic principles.
Best,
Zuzana.

My short answer to Amal’s question is no. Bodybuilders go on a calorie deficit and intense weight loss in order to look “cut” (i.e. be able to show off six pack), but this process will deplete some muscle as well as severe loss of weight.

The long answer is too complicated. Muscle development requires proper nutrition, and, as I have discovered through some brief research, much of today’s food lack the nutrients that are required for body development.

Due to the lack of nutrients in food, the body feels cravings for more food. This leads to obesity. The irony is that obese people are still lacking in nutrients, hence they crave for more food. Eat the wrong food and you’ll never satisfy those hunger cravings.

Thank you for your input Jason.

hi zuzana,i love your videos.

i think that long strong muscles are by far
better and more beautuful than bodybuilder tipe ,so i get to have 4 questions
1 How was your body tipe before you started to work out with your routines?
because if you already were kind of slim and strong by nature,well it wouldnt be so difficut for you than for some of us
2 As i was saying
i like lean strong muscles ,six pack,etc.
not only in wemen,i would prefer to have that kind of body myself.(im a guy…)
so do you think your rutnes could help me
to achive thaT goal? most of the fitnes
programs for men on line tend to try to make
you look like Stalone or someting like that.
3 How do you use your workout routines? you
have 11 in your page, obviously you cant do them all in one week,not even two,so how do you use them?are they in order of difficulty?
4 Some of the exercises like the one in this page are easy for me,i dont get tired
when i finish them(and you were almst dying)
so perhaps im the lost son of superman… or
im just doing the exercises wrong, could you give a more detailed description of each exercise you do or tell me were to find them?

thanks guille(by the by you realy have a great great great great great body)

Hi Guille,
I will be happy to help you with your fitness goal, but first let me explain you what I am trying to accomplish with this site and what is the purpose of BodyRock.tv.
I noticed that most people are used to buying these fitness programs that tell you exactly what exercises you should be doing, how many sets and reps and how often you should exercise. That’s why so many people are asking me the same questions, because they think that there must be some magic fitness program that will work for everyone. This is unfortunately not true, because we have all different genetics with different responses to physical exercises and if we want to achieve our fitness goals, we have to take a very individual approach to our workout routines and exercise programs. You can either hire a personal trainer ( which might be for some people too expensive and not everyone likes to workout at the gym) or you can learn how to workout and you can learn how to listen to your own body. I am not putting together programs for everybody, my goal is to teach people how to put together their own personal exercise program that will give them the best results, without having to hire a personal trainer or buy expensive equipment. BodyRock.tv is the place where you can learn about fitness and more importantly find truthful information that will lead you to real results. I am always adding new information and exercises that you can use to start to put together your own program. Thank you for writing and I hope that you will enjoy the site.
Best,
Zuzana.

hi zuzana thanks for your answer

my only doubdt left is this one

Some of the exercises like the one in this page are easy for me,i dont get tired
when i finish them(and you were almst dying)i think im doing the exercises wrong, could you give a more detailed description of each exercise or tell me were to find a description of them?
thanks

Hi,
if these exercises for the cardio workout are not enough challenging for you, you can always try different ones, for example squats, push ups,crunches, dips, pull ups, jump rope,etc. Don’t be afraid to experiment with this workout, you can try many different things in Tabata style. I will try to add better description to the exercises.
Thanks for writing,
Zuzana.

Hi Zuzanna,
My workout is abs and legs one day, abs and back and triceps other day, then abs and shoulders, then abs chest and biceps.And also cardio 20 min in day.
this is for four days that I go in gym.for other 3 days i work just my abs and cardio 15 min.Is this OK?
Hanna.

Hi Hanna,
you have to check your progress every month and as long as you are doing positive changes, your program is fine, but you may have to eventually change it up a little bit after several weeks. You program seems to be very intensive so you should be able to see great results. Check your body fat percentage regularly (every month), in this article I explained how to do it.
Best,
Zuzana.

Hello Zuzana!

I have very little time in the mornings, so I started doing this routine in the night when I get home from the university. Is it not recomended??, should I try doing it in the mornings instead?

Hi Diego,

it’s ok to do this routine when ever you want. I am exercising at the evenings most of the time as well, because I don’t have time during the day and in the morning I am like a zombie :)

Hi Zuzanna,
I do my cardio after strength training.my question is:is this ok,or should i do it before?which is more challenging?
also i want to thank you very much for the videos and articles you are writing,they are very helpful.
Hanna

Hi Hanna,
cardio always after strength training ;)
Best,
Zuzana.

Hy It’s me again :). I have a problem if I exercise at home because I don’t have enough space for skiping rope if I want for example do hardcore ciruit training,so I was wondering which is better-skiping rope,running etc. or for example cardio Tabata style? what’s the best aerobic workout I can do at home before weight training? I really want to do this right so I appreciate any advice you could give me.
Thank you!

Hy Zuzana,it’s me again,I asked some questions before but I had trouble with my computer so I don’t know if you replied so I will ask them again; I was wondering which is more efficient for fat burning-go for a run half an hour and than do my waight training,or circuit training? And due to my lack of space for jumping rope at home can I have the same effect if I replace jumping rope in circuit training with cardio workouts Tabata style? I know everyone is different and their body respond in a different way but I’m sure there are more and less efficient ways for fat burning and toning your body,so I want to do it right and challenge myself.
Thank you!
Thank you!

Zuzana,

I found your website yesterday as I was looking thru youtube exercise videos. I love love love your site! I am very overweight and out of shape and am wanting to make big changes. There is so much information out there that is SO confusing! Do this, don’t do that…etc. Your site is so easy to understand. You break everything down so that I can actually get the form down and do the workouts.
I just did the cardio this morning right after I got out of bed and before breakfast. When I started I had to modify the single leg mountain climbers (not sure what you call them, but it is the first cardio exercise – and this is what my sister calls them)because I was not flexible enough in my knees and hips and because of my belly :(
What I did was put my hands on a bench instead of on the floor. It worked very well…this is quite a work out!!!!
Thank you for working so hard to share what you know!
I have struggled to lose weight since having three boys. I want to be a mom who can be active and keep up with them and I also want to look slim, athletic, and healthy like I was when my husband first married me. I have a long way to go to get there, but with your videos and information I know that I can make the changes that I need to make!
Thanks!!!!

Hi Shanan,

welcome to the site, I am glad you are finding it helpful if you have any questions or need some advice just drop me a line. I think that you are on a good track, the important thing is to keep going and push yourself hard. This is going to be a tough journey and you are going to sweat a lot, but all this hard hard work will bring the change that your want. I understand what you mean that you want to be an active mom so you can really enjoy the time with your kids. I can’t wait to have kids and be active with them too. This is a great motivation that should keep you going.
Best,
Zuzana.

Hi Iva,

weight training first and after that you can do 20 – 40 minutes of moderate cardio – not too intensive. You can do Tabata style training for your cardio. On the days off you can do more intensive interval cardio workout.
Best,
Zuzana.

Hey Zuzana!

I have a problem that’s been haunting me for a couple of years.. I am pretty thin ( 40 kilos and 1.52) but my thighs are big and because I tried to lose weight a lot of times they’ve become very soft! I am 22 and my skin looks like 40 :( I started to work out at the gym, but I’m afraid of adding bulge to my thighs. What exercises (diet) would you recommend for me to get rid of big, flabby thighs? I want them thin and toned.

Thank you in advance and congratz on your site!

Hi Beatrice,

don’t be sad and don’t worry you will fix it ;) You have to lift heavier weights and don’t worry about getting bulky, this will absolutely not happen to you. Lifting weights will help you a lot and also regular cardio. Take a look at the 20 minute cardio routine in Tabata style. You should try this interval training for your cardio. Split your week into upper body and lower body workout. You can use my workouts that I posted. You can do one day Upper and second day Lower body but than you will need 1 day off or just a cardio day to give your muscles time to recover. Please read all of the articles in the fitness tips category because having the right information will help you with your efforts.
It is probably not going to be that easy but it is never easy to get in shape and loose fat, you will have to work hard, but it will be worth it.
Best,
Zuzana.

Hy Zuzana
I’m not sure what you mean by “days off” exactly. Cardio Tabata style is pretty intense so what should I do for moderate cardio? And is there a way you could help me make weight and cardio programme for me beacause I think I won’t be able to do it effective myself?
Thanks!!

Hi Iva,

you can still use the Tabata style for your cardio just do it in your moderate pace. I will help ofcourse. Write me more about what have you been doing lately for your workouts and what is your goal that you want to achieve – be more specific so that I can think of more specific program. Write me your weight, height, age and your body fat percentage. I will put some basic program together that will help you to get on track.
Best,
Zuzana.

hi!!

i’m 1,68 cm and my weight is 54 kg..
how much kg do i have to lose?

best,
ella

Hi Ella,

your weight is perfect for your height. Why would you want to loose weight?

Hy Zuzana
So,I’m 1,68m and I have 73kg,and I’m 25 years old.The area that gives me most problems is waist line.I stopped taking my hormones so that should be a problem any more.I started going on kick-boxing 3 times a week,but I feel it’s not enough.I used to go running but I feel like it’s not working for me,and my goal like in most girls is to get toned body and to get in shape.I want to drop at least 20kg and I really feel I can do it but I’m a kind a person that needs someone to motivate me.I want to eat healthy because I know I would feel better but it’s hard to get on a right track after unhealthy period in life.And my weeding is coming up so of course I would like to look as good as I possible can :).I haven’t any “device” to measure my body fat percentage so I can’t give you that information unfortunately,but I’m determined to do this right so I’m not afraid of any hard exercises that you recommend!
Looking forward to your advices :)!

i tried this and i felt my legs were burning and it hurt.

im alittle confused about the workout. like; do we do 20 seconds of the first excersize then pause for 10 then do 20 seconds of the same one? help?

Hi Rosy,

you choose 1 exercise and do 20 seconds of work (really hard) and then 10 seconds rest and so on for total of 4 minutes. Then you pick another exercise and do the same. With 5 exercises you will get 20 minutes of workout.

Hey Zuzana,

I think you look incredible. However, I am a 20 yr old aspiring model and it is crucial for me to be in shape. Could you give me an example of a good whole body workout and a little emphasis on abs and butt. Thanks a lot.

Hi Andy,

take a look at the workout routines.

Zuzana,
This is such a great!! resource for me. I am a personal trainer with some clients that want to get in shape but they question the hard work I make them do. All I have to do is show you doing the exercise I want them to do and they do it!!! no questions asked. You look awesome and you motivate all who see you. I cant wait for the next exercises in this line.

Suzana,

Your body is incredibly incredible i can see why your are so slim because of the intense workouts and a little food intake. my sister and i are addicted to your workouts routine – we watch you on you tube and we run to the gym and when we get there we forget all of it (lol). the trainers ask us at the gym where we learned it. before they used to passed us by and now we are being stared at. and yes we are seeing results.thank you for sharing your astounding workouts with us.

Hi Zuzana,

Amazing tips, videos, form, body, everything! You’re an inspiration. Watching you work out pumps me up AND give me much will power to resist food cravings so I can reach my fitness goals sooner. Thanks!

I have a three questions for you:

1) You say in your best 20 min workout video that you are going to perform this routine every morning before breakfast. Since you are actually working out your muscles, could doing this workout everyday result in over-training? I’m trying to lose body fat (currently 27%) and have started following some of your total body workout routines. If I want to incorporate this cardio routine as well, should I do full body training every other day and your 20 min cardio routine every day? How long should I do this 20 min cardio before it’s “too much”? I’d love to hear your take on this.

2) How long should we wait after eating a meal before training? What kind of pre-workout meals should one consume? I usually have my oatmeal in the morning (1/4-1/3 cup oatmeal (dry) + water + cranberries + small banana) plus a cup of coffe (with some skim milk), which energizes me a lot. I wait about 1.5 hr and go train. Is this a good pre-workout meal? Am I allowing enough time for my body to digest it? I don’t seem to experience any problems while training, although I may feel a mild discomfort if the routines involve calisthenics.

3) Lastly, what can I do about midnight cravings -and cravings in general? They are ruining my efforts to lose body fat. I am a college student and find myself craving junk food while I study at night, especially around midterms. Help!

Thanks and best to you!

Hi Zuzana,

I think I’ve asked you this question before, but i don’t know under which thread i done it….Did you always have a body like this or was it different before? If it was different, how long did it take to get to this physique? (and do u have any before pix?)

And one more thing, that fibre powder you have (psylliam i think), can i get that in England? If so, do you know where?

Thank you so much, you’re really helping alot of people to get fit!

Shahnaz
London

Hi Zuzana,
For at least the coming three months I have an extra 3 hours per day and I want to get my body in shape for the summer.
I’m a male, height 1.85 M, weight 87.5 Kg. That gives me a BMI around 25.4. What is the best thing to do, fitness a lot and follow a diet to lose weight or work out a lot to lose weight and then start working my muscles?

Bye

HI H.P. Nolte, if you want to loose weight, gain muscles or whatever your goal is, you have to follow a good diet plan that will meet your needs, specific training program and do cardio workouts regularly.

Hi, I was never in such a good shape as I am now, last winter was the last time I had 10kg more, but I was never heavier than that. I have some pictures from before but I don’t want to share them. If you want a natural fiber, go to pharmacy or healthy food store and ask if they have the psyllium or something similar. There are more types of fiber and are really common so you shouldn’t have a problem to find it.

Hi Viviana,
1) As a beginner you should start only with 4 minutes of this Tabata style cardio and you can do it every day. Every 4 to 6 weeks depending on how have you progressed, you can increase the challenge and add another exercise so that your cardio workout will take 8 minutes and so on until you will be ready to do the whole 20 minutes workout. Also start to do whole body workout 3 times per week and in 4-6 weeks, you can add one more day and do your strength training every other day. By increasing the challenge slowly, you will avoid the plateau and also overtraining.

2) You should eat 1 1/2 to 3 hours before your training it depends on your digestive system. This meal should be rich in protein and low glycemic index carbs. The oatmeal is a good idea but instead of banana try apples. Bananas have higher glycemic index and therefore more suitable as a part of post workout meal. The only thing is missing in your pre workout meal is protein which you can obtain from food or supplements.

3) I can’t hypnotize you :) Cravings are cruel and I am fighting with cravings myself, I got a lot stronger for the past year, but I still have to work on my own discipline. I guess what helps the best is constant motivation. Remind yourself constantly of your goals.

Best,
Zuzana.

I love your site. just a thought I’ve been doing Tabata Workouts and to help out I’ve recorded myself counting down on a timer. Example One two three etc … twenty first set.I Call out at Five sec seven eight nine start. This way I don’t lose track of sets and don’t have to look at a clock. My tip was for you to record your voice counting for Tabata workouts and maybe charge 99 cents (like iTunes) to help support the site.

Hi Zuzana!

I just recently found this site and have been simply astounded by your workouts and the shape you are in… I am extremely impressed and I think I might be your new biggest fan!

The only question I have is just out of curiosity how often you work out and what your regular routine is for one week or something. I am not in bad shape but could use a lot more toning and some loss in body fat so I am just wondering what you do to keep your body/how to get it!

Thanks :D

Dear Zuzana,

I have stopped seeing my personal trainer because I can not afford it anymore. I think that your website is the place for free fitness advice on the Internet!

I would like to start using your workouts and I was hoping you could give me some advice?

I am very fit and already quite toned. I opted for your BOOTCAMP or HARDCORE CIRCUIT workouts 3 times a week plus 45mins of cardio in the mornings every day (or six days). What do you think? I am also thinking of adding some heavier weight bodybuilding-type of workouts, but where to fit them to allow for sufficient recovery?

Best wishes,
Anna.

This is really intense. And by the way, Michael’s idea of recording your voice so you don’t have to look at the watch is neat! I’m gonna try that out. If you put it up for sale on iTuenes I’d definitely buy it. You’ve done so much for others for FREE. You are awesome.

Hi Zuzana,

I am in the Marine Corps and have been for 4 years now, so my physcial fitness is a major part of my job. I absolutely love this workout and all of the other workout that you have online. I supplement them into my regular pt schedule that I do daily with my unit and I have even gotten a bunch of the guys that are in my unit to start doing your workouts with me! Thank you so much!

Christina

ur workouts are very intense & i have been reading the other comments . but surely if you work so hard & eat very little it will affect ur body aswell as helping u lose weight however very good videos .

i can feel my leg muscle burn. huuhhh

[...] In the meantime I have of course been trawling the internet for interesting fitness sites and I’ve found one called BodyRock.TV, 20 Minute Cardio 1: The best cardio workout. [...]

Hello Zuzana
Soooo, what are the other 4 exercises in the 20 minute Tabata exercise, cannot find the link :/
Although I am a guy, looking at your abs is really great motivation !! :)
Cheers. Daniel

Hi Zuzana

I started following you on YouTube when I somehow managed to come across one of your videos. I think your stuff is great. However, I find your site a little difficult to navigate (for example, I have to leave this comment here because some pages don’t seem to load a comment box). I’m very interested in your SummerFit program and would like to follow that but that page doesn’t seem to be working either. I know some of the videos are posted on the Home page, but I’m a very “by the book” kinda girl and I want to make sure I do everything in order. Also, just reading your news page I wanted to leave a comment there. Don’t be discouraged about pole! I love pole and I’m no where near your level of fitness but I would absolutely LOVE to see you doing some Pole fitness videos. Pole dancing is one of my most pleasurable activities through the week and I look forward to it. I don’t have my own pole yet, but one day, I’d love to be able to turn on BodyRockTV and follow one of your routines!

Hi Jennifer, you are absolutely right about the site, we are working on a new site that will be much easier to surf. Hopefully it won’t take much longer. Thanks for your comment.

Hello Zuzana, I have seen one of your videos on youtube by chance while I was looking car videos.
And I have get impresed by your body and so on, you look like made of steel but at the same time you are very femenine.

I have tryed to do the first exercice and I-m exhausted :P

I wanted to ask you… is it really a substitution of an starting cardio exercice? I mean that I usually start my sport sessions by running whith a soft rith… for making my heart to start moving and for heating up the muscles… for me it’s to much strong and I wanted to ask you if you do this exercice direcly without any previous heating.

I hope I’m not saying something stupid, as I’m not very used to these original exercices :)

Regards from Spain, and congratulations for the site

Rubén

Hey, Susana, you live in Canada right now, don’t you?

Where in Canada do you exactly live?

Since I would like to hire you as personal trainer :)

Hiya Zuzanna, Can I just start by saying thankyou and the team for a great site. I cant remember how I found you but I am glad I did.
I have just got back into training (feb) after an 18 year laps and have found I am making better gains than when I was a lad, I am now 44, and I still am not taking any supliments as yet.
I have just finished my first 20 min cardio routine which I found great, For the first 6 mins I did not think I was going to appreciate it but then it hit me and boy do I feel awake and energized.
How long should we stay on this before trying out other routines? or will it be ok to stay with this for a while??
Thanx again, great site :)

Hi Zuzana!!

I bumped into your website after a friend place bodyrock.tv link to my email. To be honest, i really feel geared up to get back in shape!! Serious. Though your workout looks intense, i’m glad you have shown the way to through your videos. Its really a huge boost for my motivation.

I have one question though. I would like to lose my bodyfats, especially around my waist and lower back area. I have been watching my diet too.

Do you think this 20 minute cardio workout is the best way to start?

Once again, thank you for showing the way. =)

Hi Sufian, I am glad you like the site and that you are motivated. In order to loose weight efficiently and get toned muscles, you have to engage in strength training and cardio. Use the fitness tips on this site and your head when putting together your exercise program. Kind regards.

Hi John, in order to keep your body healthy, strong and good looking you should engage in strength training as well.

Hi Zuzana,

I’m planning to lose some weight. I’m a bicycle commuter and I usually ride for about an hour a day (about 11 – 12 miles), at least five times a week.

Is that enough cardio exercise, because my commute is beginning to feel to easy.

Hy Zuzana,
I’m doing these Tabata cardio for a week now and it’s great!!! I don’t know if I’m doing it right but after workout I’m sweaty and exhausted!
But I want your opinion on something; I’ve read that Tabata cardio has most effect if it’s applied in sprinting. What do you think? Do we have the same benefits if we do this 20 min cardio that you posted? I think this 20 min is even better but I’m not an expert. And do I risk over training if I do Tabata cardio in the morning and Summer fitness 15 min weight training in the afternoon,or is 20 min cardio enough for one day?
Best,
I.M.

Hi Zuzana!!

Thank you for your prompt reply.

Yes, i will heed your advise!! I can’t wait to learn more of your fitness tips. Thank you so much.

Keep up the good work!! =)

Hi I.M., you are right about the Tabata. I tried the Tabata style on a bike at the gym and I couldn’t do even the 4 minutes because it is just brutal and only the elite athletes are capable of this kind of intensive workout. With body weight exercises you have to watch your form which slows you down. You should never sacrifice a good form for speed. So do as many reps as you can during the 20 seconds as long as you can keep your form. When the intensity is not that high, the volume can be higher. That’s why you do 20 minutes instead of just 4. It seems like everyone is scared of over training too much. You have to listen to your body. If you feel up to doing 2 short workouts a day and it doesn’t make you exhausted, than do it. Of course you feel exhausted right after your intensive workout, but you should feel great and energized from the workout right after you have your shower. If you feel tired to do your workout for whatever reason, than skip it or have just very light session. You don’t have to do high intensity workouts every day, changing the intensity is very important and that way you will be able to exercise more frequently.

Hy Zuzana,
thank you for your reply, you have helped me a lot,
Best,
I.M.

Hiya zuzanna
thanx for the reply, I started strength training in feb and found this ite not so long ago and think this is going to compliment my existing training very well.

Zuzana, you are so amazing!

[...] sprinting, cycling or whatever you please. One type of exercise I’ve tried and liked is this one. I liked it because it is a strenuous cardio workout that does not put a great deal of pressure and [...]

Good example of simple but effective exercises that you can do at home. Gyms are ok, but a person doesn’t really need to use large equipment to get great results. I know from personal experience that Tabata method is much more effective than spending hours a day running. Keep it simple and short, mix up the routine, and give 100%. This will help you stay interested and focused!

Keep up the good work, Z!

Zuana,
I absolutely love your workouts! I have been in the personal training business for over 15yrs and I am always looking for new ideas, new concepts, New routines. My goal is to be at the top of my game. Your workouts are amazing! Keep them coming!! Thank you!

Jacquie

Hi Zuzana,
I’m a young who looking to tone up my body. I’m slim, but I am out of shape’m also a beginner. So do you have any tips to help me start off.

Hey

Fantastic job there! Tabata works incredibly well for elite Japanese athletes so why wouldn’t others experience the profits of these wonderful principles. I was wondering though: if you do these exercises every morning, would you recommend ‘classic’ hypertrophy later that day or just leave it to this exhausting workout. I’ve used it in a swimming pool once (20 seconds all out and ten seconds rest, repeat eight times)… never been out of the water so fast :-). Very nice to see you’re demanding your place in the wellness industry!
Keep it up!

Hi Mathieu,
there is no reason why you couldn’t do your workout for hypertrophy at the same day. As long as you don’t feel too fatigue to workout, you will be fine.

HI Ashley, you can start basically with any workout routine that I have posted. If you feel that some exercises or routines might be too difficult for you, than start with the easier ones.

Hi Zuzana.

I love your site and I love to watch you excercise because you suffer, just like us normal human beings lol. I suffer and you are suffering too, which makes me feel good and not so inadequate. :D

Hi Zuzanna,

I was just wondering how many calories this 20 minuet cardio workout burns?

Hello Zuzana,

I really enjoy watching our videos, they’ve inspired me to work out even harder! I am currently working out 5 days a week and I’m doing cardio, weight training and boot camp. I’m trying to lose my last 10 lbs and so far I am seeing some good results! I was wondering if you you could recommend something for me to add to help those last ten lbs finally come off. We are trying to get pregnant again and would love to be at my goal weight when I do. Also, I want to be able to continue my intense workouts while pregnant as well. Any advice is aprreciated! Thank you so much and keep up the great work!

Hello Zuzana, and thank you for your work!

Vids are great (some camera angles are arguable, because sometimes I cant actually see your whole body during one repetition), you are beautiful, and the exercises are most interesting.

I will start 20 Minute Cardio Pain and Sweat Program :D tomorrow, and combine it with my bike rides, so I think I will get good results.

There is one thing that i’m interested in, is there any need of stretching before doing this exercises? And, am I supposed to warm up before doing cardio in general (driving bike mostly)?

Thanks, and greetings from Croatia! ;)

nice workout zuzana…. :)

Hi Nikola, you don’t need to do any warm up before cardio. Stretching should take place after or during your workout.

Hello again, and thanks for the reply!

I started my exercises today, since I needed some time to get equipment, and I must say that this cardio is absolutely great to start your day with!
Only problem in training alone is that I cant really control the form of my exercises since with exhaustion I’m dropping in my concentration…

I have found another timer on the internets, and this one is “standalone”, so it can be used on better mobile devices and advanced mp3 players wich can run SWF (flash animations) and dont need an internet connection (only for downloading), plus it has simpler user interface.

http://www.beach-fitness.com/tabata/

I must thank you people at bodyrock.tv, for this great site, smooth instructions and a great and motivating performance!

<3 Zuzana ;)

Zuzana,
I am trying to rehab after a torn meniscus. I really like the first sequence but I feel it in me knee. Is there a modification of this position that will place less strain on it?

Thank you so much for helping me get my motivation back with these interesting routines as I HATE machines!!
R

Hi Richard,
I think it would be wise to consult with your doctor, how much stress you can put on your knee. I really don’t feel comfortable to give advices to people who have injuries or some health conditions. I think you should always consult your doctor who knows exactly what kind of stress you can or can not put on your body. Ask him if it’s ok to engage in regular strength training and if there are some exercises that you should avoid.

Thanks Zuzana, I didnt mean to put you on the spot for medical advice..sorry. I am cleared for body weight only training by my doctor and avoid running (your jumping warm up I avoid). She advised that squats and lunges are ok without weights, but I feel strain in almost any type of exercise. I thought perhaps changing the angle of the stationary leg might enable me to make the route less stressful for a while, but I understand if you are not comfortable responding further~
R

Zuzana,
I am absolutely addicted to your workouts! I have a small frame (size 5 in juniors) and I have had 2 kids.My legs, arms and butt are toned but I cant seem to shake my lower belly fat and love handles. There not big, but with the rest of me being so small, they look big. I eat every 3 hours, mostly brown rice, veggies and either chicken or fish, oatmeal, fruit and non fat yogurt. Can you help me shake this little bit of baby weight?

Hy Zuzana!
I was on a really good track with my clean eating and exercising and than: I failed,I don’t know why but I did, I’m back in the city that triggers my bad eating habits but I’m hopping I will beat that bad habits and make new, healthy ones with a little help from your videos! But that’s not the reason I’m writing; I don’t know if this is your record in comments but I couldn’t help to congratulate on 100. comment ;) ! All the best in your further work!
Best,
Iva

HI Iva, that’s really nice of you :) thank you.

Hi Zuzana,

I love your workouts. You are doing an incredible job at putting together fun and challenging routines, and your demonstration and form are just perfect to show people how to properly perform the various exercises.
You inspired me to start doing intense circuit workouts – I had been doing the same boring gym routine of three sets of ten with too much rest in between, as it is common in gyms as you know.
I had no idea how much FUN I would have, even though it is intense, it feels incredible, it makes you feel so powerful, and the results are awesome. I can see much difference in the tone of my body already.
Thank you for all you do Zuzana – you are a beautiful person inside and out :-)

Zuzana – I would love to hear your current weekly workout schedule. Do you do different workout routines of yours throughout the week? Or one kind and next week another? How many days do you workout?

I have been working out for several years, so I can handle a lot.

I really am determined to create my perfect and best body ever :)

One last question please Zuzana. I love your Tabata style cardio routine. Can I do this on my “off” days? I was going to do various of your workouts four times a week.

Or can you do this each morning in addition to regular workouts later in the day without overtraining?

Thanks a bunch!!!

Love all your workout.
You look amazing .
I would like to add your videos to my ipod
can you help me with that?

thank you

Hello, my name is Silvio, from Italy. I usually spend a lot of time by doing sport like MtB riding, trekking, swimming, free climbing and skiing ( in winter :D ). But i’m a musicians and studing jazz music with sax and piano takes me a lot of time.
After i watched your training video , a new burning desire took my soul!! My aim now is to make fitness and i will follow your suggestions. I’m very motived now ;)
Sorry for my bad english… but i’m a italian guy :D
I hope in a your answer…hoping to know you!
Thank you for your attention,
your best fan
Silvio :)

[...] free fitness and exercise videos workouts and training tips plus Posted by root 4 hours ago (http://bodyrock.tv) 102 responses to 20 minute cardio 1 the best cardio workout know if this is your record in comments but i couldn 39 t help to congratulate on 100 comment select category all videos diet and nutrition recipes powered by wordpress designed by elegant themes Discuss  |  Bury |  News | free fitness and exercise videos workouts and training tips plus [...]

Hi Zuzana,I wanted to ask you something,i f do your workouts for 20-30 min a day,how long will take until I see reasults.I’m 17 year old girl,5’3 and 120 pounds

Hi Tali, to this question, I have only one answer: I am not a fortune teller. We have all different responses to exercise and diet. You will see results immediately, but I don’t know what results you are exactly talking about. Anyway if you want to see results, you have to work hard, there is nothing worst than lazy people who are terrified to look in the mirror but yet would not move their butt and do something about it. You are 17 so you better make the right choice now or you will regret it later.

Hi Zuzana, I have about 6 weeks to train to enter a pageant contest, I am trying to put together a workout plan as well as a meal plan. I am 5 ft and 8 inches, and I weigh around 130 pounds. My problem areas are my stomach, obliques and arms. I want to tone my body up without losing too much weight because I am a little skinny already. What should I do? I mean, which of your workouts would better suit me considering I want to tone and lose my obliques. Should I just do side crunches? I would appreciate any advise. Thank you.

I tried the 20 minute cardio and I love it! It is intense but I love how it is for a short time. The hardest part was the first exercise. I couldn’t do all 8 sets but I’m gonna work my way up there. Thanks for all that you do. It’s really appreciated!

Hi Zuzanna,

Thank you for creating this website! All your time and energy put into this very informational website is greatly appreciated!

I need to lose around 15lbs in 2 months. What would you recommend? My current schedule looks like this: Mon, Wed, Friday – Your 40 minute whole body + 20 minute moderate cardio and Tues, Thurs, Sat – Intensive Cardio, Rest on Sunday. Would you recommend something else? Thank you in advance!

You rock zuzana, cant wait to get to where your at in muscles, i see light results but someday ill have your arms and upperchest and all!

what is the name of this paticular exercise move you are doing?

Hi Zuzana,
Thank you so much for sharing your passion for fitness. Your site was an amazing find for me. I used to do the gym routine (and even enjoyed it when I was younger and life was less complicated). As one effect by this economic down turn, it’s great to have a complete workout regimen that I can do with very little expense at home so I’m not wasting time and money traveling back and forth, nor dealing with a crowded gyn effecting the flow of my workout, etc.

By far this is the best fitness program I’ve come across for people serious about building and maintaining a healthy and strong body!

Thx so much!
Best,
Sandy

BTW; re: ONLINE TIMER
I tried going to the link for the ONLINE TIMER but for some reason it was so tiny I couldn’t even tell it was a clock.

Anyhow just in case anyone else encounters the same problem, below is a link for an ONLINE Stop Watch that’s easy to see and use. I also included the link for the FULL screen version.

http://www.online-stopwatch.com/

full screen:
http://www.online-stopwatch.com/full-screen-stopwatch/

I don’t know Liz :) does it matter?

Hey Zuzana, let’s call this move “On Your Mark!” because it looks like you are in the start position for a race! LOL!

Hey I’ve noticed the small balls on this video, do you have a workout for those?

And do you have a workout using a kettle bell? thanks! Dj

Nice susana. Tabata is tough!

You can do tabatas with anything you want:

I love Burpees, Squats, Sprawls and Pushups.

Check them out if you don’t know!

Btw the GYMBOSS timer is awesome for thoses workouts.

Hi,

I like your website :-) You are really doing a great job!!

I do some interval training and use a Gymboss instead of a watch to time the intervals. Since it beeps you do not have to keep your eye on the watch and can focus on the workout instead. You can set in on manual or automatic. I use it on manual to time my rest period when I lift weight and automatic with other training like tabata. On automatic you can let it count the rounds or set how many rounds you want to do and it lets you know when they are done (beeps differently once they are done). Of course it times both the work period and the rest period.

More info on gymboss.com

[...] free fitness and exercise videos workouts and training tips plus Posted by root 23 minutes ago (http://bodyrock.tv) Embed share link comment tabata protocol was created by dr izumi tabata at the national institute of fitness and sports in tokyo japan videos diet and nutrition recipes powered by wordpress designed by elegant themes discuss Discuss  |  Bury |  News | free fitness and exercise videos workouts and training tips plus [...]

I won’t deny the fact that I stumbled upon these videos because I saw a hot fitness woman in the “related videos” panel of some other video I was watching on YouTube, but after watching the videos I really have to give this girl credit for providing a really great service – and for free no less. I’ve been a fitness junkie/athlete all of my life and I can honestly say that she’s shown some techniques that I haven’t seen before and although they’re not geared towards someone like myself who’s more powerlifting oriented, these are great general fitness exercises. Great Job Zuzana.

[...] free fitness and exercise videos workouts and training tips plus Posted by root 1 hour 27 minutes ago (http://bodyrock.tv) With just 20 minutes of exercise you can boost your metabolism for the rest of and nutrition recipes powered by wordpress designed by elegant themes discuss expense at home so i 39 m not wasting time and money traveling back and forth ago http bodyrock tv Discuss  |  Bury |  News | free fitness and exercise videos workouts and training tips plus [...]

YOUR WORKOUTS ARE GREAT AND SO INTENSE.I LOVE YOUR MUSCLE TONE AND THE CARE YOU SHOW IN YOUR EXPLANATION OF WHAT YOU ARE DOING.KEEP AT IT AND MAY ALL YOUR DREAMS COM TRUE.

BEST REGARDS DARNELL

Hi Zuzana,
I have just discovered your website and I love your routines/workouts. They are fun and always something new it seems. Thank you so much for making it available for us.

Oh…I’m so happy to have found your site. I’ve been lacking motivation lately…

I’m 5’6″, 140-143 lbs. I have packed on a couple of fat pounds during winter. My fit/cut look is when I’m 130 lbs (I carry around 100 lbs lean body mass). Usually, at this time of year, I’m at my summer weight goal but this year is sooooo difficult !!!!

I know exactly what to do but my mind isn’t strong enough to resist the sweet cravings !!!

I’ll be watching you for motivation, thanks !!!! (I wish I had a picture of you to pin to my fridge !!!)

Hi Nancy, I believe that that’s exactly what everyone needs; motivation and inspiration. It is easy to get inspired by someone ( I get inspired mostly by celebrities, but also by some people around me), it is harder to get the motivation – the reason why do you want to push yourself. That is so important for everything that we do in life. People who have no reasons to work for something are stuck and usually unhappy. You have to get yourself excited about your goal whatever it is. You have to come up with reason that is big enough to get you moving towards your goal.

Zuzana,
I just found your site and I must say I’m addicted. Im 20 years old and used to run competively in highschool, after I quit running I got out of shape pretty quickly…your workouts inspire self motivation and determination, just what I needed!! Thanks for sharing your lifestyle with us all!

Hi zuzana… I’m falling in love of you ! <3

I’m doing your same exercises.. but i want you as a personal trainer! :)

Do you always suggest to make jumping with the rope between every exercises?

I hope in your reponse…
bye your best fan , kisses
Silvio

Co to slysi usi me … cesky prizvuk :), no krasa.
Zuzko jsi obrovskym motivatorem a zdrojem inspirace, kdykoli se mi nechce zdvihnout zadek, tak si pustim nektere tvoje video, a to je, alespon pro me, ten správný kopanec jít neco delat – dekuju.

I was just wondering how much there was to this cardio workout and when we can expect the other segments.

P.S. First time seeing this, you are in amazing shape! and so far I’m finding the website very informative

I do protocols like this every time im cutting

Zuzana,
This 20 minute cardio is excellent. I usually run 3-4 miles, three times a week for cardio, but i wanted to try something different and this workout was great. It is also great for days when i’m short of time and i can still get a great workout.
Thanks,
Matt

Hi Zuzana,

I really like your site. You have a lot of really good information. There is a nice interval timer I found online. I don’t know if anyone else has mentioned this to you in another post. It’s called the Gymboss. Here is the website:

http://www.gymboss.com/

Keep up the great work!

I’m glad you did a video like this. People don’t realize what a grueling workout you can get into with bodyweight training alone.

So many people are demotivated by the idea of going to a gym when all you really need is yourself a good routine. This is especially true for beginners.

great videos. keep up the good work.

mike

Hy Zuzana,
I just have to say that the new website look is just awesome!!!!!! I love it!!! I have a question,I have been using this 20 min cardio routine for some time,and when it got too easy I incorporated different exercises -1.lunge variation, 2.wood chops, 3. Side lunge touch downs, 4. elevated triceps dips, 5. Slide lunges and biceps curl exercise. Do you thinks that’s a good combination and is this kind of exercise considers to be cardio and weight workout because I find it difficult to do this kind of exercise and weight training in a same day?
Best,
Iva

Hi Zuzana! congratulations on the new layout! it looks very nice and I thought it was wise that you put the disclaimer on the bottom because I was always concerned about the fact that it wasn’t there and that people would try to take advantage. Great! I have a question–since this is your modified version of TABATA, is something like mountain climbers for exactly 4 minutes alone in one day a good choice/workout as well? Instead of 20 minutes of less intense routines? Now, I’m sure I would couple that with another workout video as well. :) thank you!

Hi E.E.,
thank you for the nice comment. You can absolutely do only 1 exercise for 4 minutes in really intensive Tabata style – the way it suppose to be, instead of 20 minute interval cardio combining multiple exercises in slightly lower intensity. Think of it as any other work. If you decide to clean up your kitchen, you can take an easy pace and be done in one hour or you can decide to speed things up and have the exact same job done in 20 minutes.

[...] admin wrote an interesting post today on20 Minute Cardio 1: Lunge Variation | free <b>fitness</b>, and exercise <b>…</b>Here’s a quick excerpt [...]

Hi Zuzana, I am from Mexico and I am your fan! I joined the GYM 3 week ago, I am think but not that skinny, I think I have fat in my legs and butt. I love cardio workout, but the trainer told me that I have to stop doing CARDIO workouts because i am so skinny, What do yo think? I want to burn fat (people dont see, but I do see), and make muscles, please Help me out!!!

=)

I’m just here to recommend a timer application for ipod touch and iphone users :) I was looking for a timer that could do intervals.. and most of them were all paid versions I finally came across this one which is free and simple.. you add and modify the timing of your routines :) It is verbal so it will actually read the name of your routine.. It has a 10-second count down and a beep signal just before one routine comes to an end and tells you what to do next.

it will be useful for workouts like this one :) you don’t need someone to time you.. and you don’t need to keep looking at your watch. you can completely focus on your workout!

go to the application store on your iphone and search for “iRoutineLite” :)

Oh my I have been doing the 20min Tabata protocol cardio for two weeks now and I LOVE IT its gets me sweat a tun and the workout i get is no where close to the 60 min cardio workouts i use to do i am proud to be a follower of your workouts and site i feel so much stronger and i am in th ebest shape of my life so far my musles have improve in the way they look from doing your different workouts like lower body compound sets, Butt and abs nice butt :), and i am now down from 126lbs to 123lbs and my body looks so much firmer am going to continue to formulate my weekly workout routines with all your videos and get greater results now i dont have to wake up so early because i do 20mins or 15mins of your workouts, stretch and am done and I get way better results in such little time farless if i descided to do more than one workout aday am gonna be super fit……..
Thnak you guys so much for this site you are my inspiration.
From the island of St.Lucia in the Caribbean…….:)

[...] admin wrote an interesting post today on20 Minute Cardio 1: Lunge Variation | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

hey zuzana, how are you? i love your videos and i follow them all the time. i thought i spotted you the other day… do you live in toronto by any chance?

Just wondering, is it better to do strength workout before doing cardio or vice-versa?

Hi Francisco,

cardio goes after weight training. Use your initial energy to lift weights first and then follow up with cardio.

Hey Zuzana
I just ran across your site the other day and I am so glad I did. The videos are great and you are a real inspiration for getting fit. I just have one question for you. I usually run for 30 minutes in the morning and then do about an hour of weightlifting and cardio intervals at night. However, lately my knees have been hurting from running so will i still continue to tone and shape up if i for example did only your videos that have cardio in them as my main source of cardio workouts? I have to admit I am still a little confused with all of this stuff…but your site has really helped me get a better understanding of fitness!
Thanks
Jourdan
P.S.-I did this Tabata workout for the first time last night…and WOW. It was so intense but definitely worth it. Thanks for posting it.

Hi Jourdan,
you can just follow my workouts instead of running in order to work your cardiovascular system. The 20 minute cardio workout is one of the best for your cardio.

Hi Zuzana :)

I was wondering if you do just this video, or the full 20 minute workout each day. Im looking to lose body fat by mid september and just stay consistent from there. I eat healthy, small portions and my workout is you-but your brutal so i do your vids every other day, and daily i do another strength/cardio video that is more my pace. I also just do whatever during my day to incorporate active-ness throughout my day. Do you have any other suggestions for me to reach my goal? I also drink tons of water and tea during the day.

Thank you so much,
Amanda

Hi Zuzana, I’m from Guatemala and I love your videos, I have larned many things about fitness and I’m trying to create my own routine, in addition, I have practicing my listening because I am studying english, it’s great for me.

thank you so much.
César

hi zuzana this 20 min. cardio workout ya supposed to do all these workouts in 1 day right? or is it 1 video per day? THAnks!

Hi Gina, that is up to you. You can choose to do one exercise or more. It all depends on your energy levels that day, your mood and time and also you want to do different routine from one day to another.

[...] First Tweet Mar 26, 2009 phitzone Todd Boyer http://www.bodyrock.tv/2009/01/23/20-minute-cardio-1-the-best-cardio-workout/ view retweet [...]

Where are you from? Is it a secret? :)

Hi, Zuzana! I love your workouts. And you have an amaizing body.
I was never really skinny, but 4 years ago I started to put on weight. I’m 1,62 cm tall and my weight is 52 kg….and i’m 20 years old. My problem is the fat around my waist…my abdomen isn’t big, but my hips are big. And I have to say that I don’t have big thighs. Please help me. How many kg do you think I should lose?

Thank you very much :)

Hi Sabina, I don’t think that you need to loose weight, I think you might want to loose fat and tighten up. I am 166cm and I weigh 54kg. Muscles are heavier then fat and I have mainly muscles, so I think that your weight is just fine. Do you exercise regularly? If you engage in regular exercise and healthy diet, you will be fine – there is nothing else to it. Just read through my articles and feel free to use any of my workouts.

I love your workouts! Can I do this cardio everyday? I exercise daily and rest on Sundays. I do weight training 3x a week. Thanks!

Hi Zuzana, I just discovered your website and I’m so excited to do your workouts. I just completed your 20 minute cardio routine for the first time and it was fantastic. The 20 minutes went so quick that it actually felt like 10 minutes!

I live in Australia and summer is coming soon so I’m going to start your Summer Fitness 6 week Exercise Program. I’ll let you know my results.

Thanks for the great site :)

hiiiii
its ravi its very nice to watch your vedio they are giving good idea about right posture durig exercise i am a physiotherapist so i know better about your approach thanks for your vedio for general population

i do a lot of Cardio workout routines in the morning. it helped me lose body fat and keeps me fit. jogging is an example of a simple cardio workout.

Hello ZUZANA
I was checking out your channel an saw how much great workout you have I love it.. But don’t know where to start…

About your interval Cardio
I have a question for you I hope you can write back… What I understand is to do your 5 videos for a total of 20 minutes in a tabata mode a times each workout of 20 minutes and 10 second rest 8 rounds all in one day, for 4x a week for better results right? :) I just want to make sure I don’t understand English very well and I want to do this the correct way.

I do Intervals for 30 minutes 3 to 4 x times a week also do workout for 3 x a week and I really want to loose as much fat as possible :) If you can please help with any routine for better results??

I’ve been working out for a while now trying to get back in shape I lift weight and do lots of different variations each week but I feel like I can do more just not sure if I should or what to do really… I see your videos but all look very good to me just need your help to chose one for me for most fat lost?

I am a female weight 115 pounds an 5’1 height (If that is much of a help)

Please help me.

Thank you so much an thanks for your great videos :)

Here’s wishing you a very happy and prosperous new year !

Waaahhhhh!!!! I did your 20 min Cardio just a while and finished for 20 min. I included your 10 min cardio before doing the plan. I was yelling your name.. “Zuzana 1! Zuzana 2! so on and so forth! while doin the reps! Oh my goodness, our neighbors were wondering what’s goin on in my place! I wasn’t aware that there were already neighbors outside our gate ready to help me, thinkin somethin’s happening weird in our house. When they saw it was me working out, they all watched and shocked with their big eyes, watching me doing those brutal cardio moves! oh my goodness!!! They never knew this will happen to me! all of them with big smile and they sweat even more than me watching how things go! Oh my goodness…i have new followers now here in our place.

I adjusted the reps and just needed to learn the proper form. You are an angel, dear Zuzana.

May the Force be with you always.

love,
Josephine
Philippines

Ha, ha :) that’s so funny and cool! Can you scream bodyrock.tv the next time you workout? You know, just to spread the word :)

You are better off doing mountain climbers rather than being in pain with that first exercise.

This page hits the spot. I’ve been craving for some good info and finally discovered it right here. I’ve been browsing around the whole morning to find a good post to tell me what I need to know, yet I have discovered like 34 other blogs that just gave me waste of time info!

Hi,

I’ve followed your videos and am better off now. Since I do not have access to an internet connection always (youtube or your site), I save your workout videos on my pc. I’m able to grab your workout videos which have been posted to youtube therefore videos in this series and other some other ones I am not able to. Is it possible to post these videos to youtube so I can save them to my pc?
I keep moving to different cities for my work and follow your routines actively. Thanks for your instructive videos. You are the best I’ve seen so far.

Hey Zuzana, I love your videos! I was just wondering, how many pounds are your weights? If I am just a beginner, how many pound weights do you think I should use?

Thanks!

may i second that? :) thanks zu!

Hi, I love all your blogs, keep them coming.

Hello Zuzana :]

I subscribed to you on youtube about 2 months ago but yesterday is actually the FIRST day I started trying your workouts.. I LOVE THEM, I just really hope I can keep myself motivated. I try to think of what you said where you said something like.. think of food as fuel.. which really makes a difference to me the way I eat.

I used to be in pretty good shape about 4 years ago, but I went through a huge move and a lot of really significant changes in my life and I ended up eating myself 40 lbs heavier :{ I don’t “hate” the way I look, but I really don’t like it when I KNOW I’m capable of doing something but my weight slows me down.

ANYWAY.. I love your video.. and your accent.. and you are a great inspiration to me, so I’ll keep you posted… maybe if I get through the whole next 3 months (my goal) I will make a youtube video of myself before and after doin your work outs and post it onto my account lol.

xox much love — Ashleigh

Hello. And Bye.

Cardio workout is always great if you want to cut down those fats;:,

I download them here at work and take them home on my usb drive since I don’t have internet at home either so I can workout too!

This is the BEST website EVER!!!