BodyRock.TV

These cardio videos are very funny, and I guess that makes them “interesting” to watch. I, myself, prefer my “regular” (unchallenging) running routine on the treadmill; it’s like watching paint dry. Sometimes I use the different training settings, and sometimes I have no method or plan. I am not able to keep up with sprinting all of the time, and I usually only manage a 2-minute high-intensity sprint. During training, I like to vary from low-intensity to high-intensity, which helps to condition my breathing. I seem to get about four high-intensity runs in 20 minutes.

Jason I think the point of these workouts is to, break away from the generic and boring cardiovascular exercises and branch into a more well rounded anaerobic cardio exercise.

Brad

Hi I think I asked this before but I can’t remember if it was answered or not. How do I subscribe to bodyrock.tv in order to get full access to your videos? Oh, and also I heard you talk about working out before you have breakfast. What exercise is your favorite to do before you have breakfast in the morning? Thanks as always and keep up the good work!

-Brandy-

Hi Brandy,
there is no such subscription needed. Everyone who comes to the site has access to all of our videos. To answer your second question, I am trying to exercise in the morning before my breakfast, but it happened only a few times so far. My goal is to do the 20 minute cardio workout each morning. I am still trying to discipline myself. It is not easy. I have to tell you that discipline is everything. It is just as important as talent or knowledge if not even more. Let me know what do you think about this.
Best,
Zuzana.

Hi Brandy,
there is no such subscription needed. Everyone who comes to the site has access to all of our videos. To answer your second question about the exercise in the morning, well I am trying to exercise before my breakfast. Unfortunately it doesn’t happen everyday, but I am trying to discipline myself. My goal is to do the 20 minute cardio workout every morning. It happen just a few times so far tho. I can tell you that discipline is everything. It is just as important as talent or knowledge if not even more. Well what do you think about that?
Zuzana.

Thanks that makes me feel better that someone that has a body like yours even has a hard time with certain discipline like that. That helps me a lot. Great new videos by the way. Torture cardio is definitely a fitting name for those! :)Keep up the good work!

-Brandy-

Hi Zuzana,

A great 20min workout! I know exactly what you mean about the discipline part, I find it really hard to get up earlier than I have to. I don’t know if you’re like me, I always go to bed with the best of intentions but when I wake up its a whole different storey indeed haha!
You have a fantastic physique by the way, you should be very proud of yourself.

kind regards

Ben

Hi Zuzana!

I noticed you had some trouble checking on your timer, so I thought since I have benefited so much from your incredible website, it would be fair for me to try and help you with that. I found a great tabata timer here: http://www.speedbagforum.com/timer and you can ever play it on mp3 or burn it into a CD here: http://www.speedbagforum.com/forums/showthread.php?t=774

I hope it helps!

Laura

Hi Laura,
this is really cool thing this online timer, thanks for sharing this!
Best,
Zuzana.

Hi Zuzanna, When I was doing this exercise, I found that it put a lot of stress on my neck and it hurt a lot! Actually, the way it made my neck hurt was worse than the actual crunches! Am I doing something wrong?

Hi Svaja,
if this exercise hurts your neck, you have to check your form. Keep your neck long, chin away from chest, one elbow always stays on the ground, and don’t pull your head with your hands. If you still feel pain, choose different exercise for your abs.
Best,
Zuzana

hi zuzana first of all i wanna tell u that u hade the greatest body i ever seen .& always dreamed to have it :)
second i lost weight and i am kind of fit now but i wanna ask u about what bother me most,i had damaged skin in the tummy area arround the belly botton and the lower abs as a result of pregnancy and i don’t know if i can get rid of those extra skin by exercising or i had to get a surgery??but i had to tell u either that i got a lot of progress compared by when i begin.but still not sutisfied.is that possible if i keep training that i get those extra skin tighten or surgery is my only choice???specialy that i read once that while ur skin is not thin as the back of ur hand therefore those are fat not extra skin but it s all riped so it can get better by exercising??

Hi Noha,
I am sure that exercising will make a big difference. You can definitely make your body tighter by building muscles, but I honestly don’t know if you can get rid of all of the extra skin – everyone’s body responds differently – what I know for sure is that training will defiantly help. I have seen many women who looked even better after they have had kids, because they worked really hard after their pregnancy. In my opinion the surgery should be always as the last choice when you have tried all the other options and given it your best effort. You have been pregnant for 9 months, you couldn’t exercise like you normally would and it takes always more time to get back in shape so give yourself at least a year of regular exercising and healthy diet to make the changes you want. Incredible things are possible when you are eating and working out the right way.
Best,
Zuzana.

hi zuzana i didn’t mention that i delivered my last child 3 years ago and i had an older one and both were delivered by ceserian surgery.
i workout since 16 month,and to be honnest i see a huge difference i am even better than before i get married.
my weight is between 53-55kg,my height is 1.65 meter,my body fat between 19-20%
and my stomac is great underneath the cloth i only feel the problem in the skin that is so damaged.but while i get all that huge progress i have face that i could be even better but all i want it to be sure from someone profetional as u before i choose the surgery choice

Hey Zuzana =),

All of your workouts are great, you have truly impacted my goals in a very positive way thank you !

I was wondering if there are any more variations to this intensive cardio workout?

also do you have any more intensive bodyweight lower abs, and obliques workouts?

Once again you are amazing! with everything you’ve done, and everything you are doing.

Best,
Jay

Hi Jay,

thank you :)

I will try to do more variations of the intensive cardio workout. You can check all of my workouts in the Workout Routines page.
Best,
Zuzana.

Hi Zuzana
first of all let me just say-WOW,you’r workouts,motivation and you’r body are just amazing!!!and this is the first fitness site that ever come across that I actually liked and believe!!I feel like you are really educated and that I can really learn something from you!
having said all that…I have weight issues,I have about 20kg too much,I’m 1,68m tall,and I’m 24 years old.I had problem with my back so I gain weight and now it’s difficult to get rid of it of course!I can’t measure my body fat percentage because I don’t have necessary equipment,but my guess is I have it a lot especially around my belly.my goal is to get a toned body,and I hope to achieve that,or at least half of that till this summer.do you think it’s possible?I started eating healthy,and started working out last Sunday.I’m doing 20 min cardio Tabata style in the mornings,and in the evenings core workouts as much as possible and than 20 min cardio tabata.I was wondering if you could help me make some more specific exercises that could help me achieve my goal faster,I know that nothing happens over night and that I have to work hard and I’m prepared for that!!You wrote on your sites that 20 min of cardio is minimum time necessary to see any results,so do I have to extend my cardio tabata workout?Is it better to split my week into lover and upper body workouts,or to do one day-upper body,next day-lower body etc…?And which are better-compound sets or super sets?
Once again-this is the best site I have ever come across!!!
Best,
Jessie

Hi Jessie,

Set up your goal that over the next 3 months you will loose 20kg by reducing your bodyfat percentage and by gaining some lean muscles. The healthy pace for loosing weight is about 2kg a week so you have a plenty of time to get in shape just before the summer. When you are doing the Tabata style interval training, you don’t have to do 20 sec work and 10 sec rest every time. Try 30 and 30 or 30 and 20. The important thing to remember about interval training is that if you want to get all of the benefits this training can offer, you have to perform the workouts to exhaustion until you just can not continue. Avoid machines at the gym, the best equipment that can help you to loose weight are free weights. Also do whole body workouts. Compound sets are very intensive so shouldn’t be done at every workout. Try also combining exercises for upper and lower body and do them back to back as 1 set. For example push-ups and squats, pull-ups and lunges, etc. Today we are going to post another Bootcamp workout – that is brutally challenging. I did it yesterday and its really intensive. This type of workout with high intensity and short rest between sets is the best for boosting your metabolism, burning fat and making you stronger. You can do whole body workout everyday as long as you change the intensity, so that you give your body some time to recover. You can do Tabata training one day and weight training the next next. You should have several pairs of dumbbells – from light to heavy, so that you can change the intensity of your weight training. Lets say on Monday you will workout with medium weights which means that you will do 12-15reps and 2-3 sets. Tuesday bodyweight interval training in Tabata style. Wednesday whole body workout using heavy weights 8-10 reps 3-4 sets, Thursday body weight interval training. Friday whole body workout using medium weights. Saturday interval training and Sunday off or active rest – go for a nice walk with your dog or go swimming just for fun, etc. Drink a plenty of water – that is super important. Eat 5-6 small meals a day. Lots of fresh vegetable. Vegetable soups are a great way to fill your stomach. Whole grain breads and wraps. Fruit in moderate amounts. Oatmeal is incredible source of complex carbs and fiber. Egg whites are probably the best source of protein. Wild salmon and tuna is a good choice. If you don’t like to count calories (I hate it, although that would be the ultimate help) than stick with the 1-2-3 nutritional rule and just eat 6 small portions a day and drink a lots of water. You shouldn’t feel hungry during the day but you shouldn’t feel heavy after you eat, so eat always to be half way full and spend 20 minutes eating. Chew a lot and eat super slowly. The digestion starts already in you mouth so chewing is important as well. Avoid eating outside. No restaurants for you unless you are able to control yourself and order a meal that is not full of fat or sugar. You can follow the same exercise program for about 4-6 weeks but after that time, change your workouts and your exercises to avoid plateau. You have 3 months to change your body and you can absolutely make it if your motivation is strong enough. Always try to inspire yourself as much as you can, imagine yourself in the summer, wearing nice dress and having incredible feeling about your body. Imagine how your friends are giving you nice compliments and guys are turning heads when you walk by confident and strong. It is March 20 today so by 20 of June I want to see that you were strong and reached your goal – nothing else is acceptable! Good luck.

P.s. Get the Calipers for measuring your bodyfat percentage, it cost 15 dollars and you can get it in store with supplements or even in store with sports equipment.

Hi Zuzana!!!
Thank you,than you,thank you I can’t say that enough times!!!!I’m studying psychology but I think you are the expert in the motivation area ;)!I will follow your advices,and I know that everyone has to make their own exercises and will do that but this ground rules is what I needed.I hope I will get back to you with some good results!
Best,
Jessie

Hi Zuzana,

I have just started watching your videos, and doing them myself. I find them very challenging, but i love the challenge. I do have one question for you though, for 3 years I have been trying to get rid of my belly fat. I have a pouch, some people say. I was wondering if there were any tips or ideas to help me get rid of it. I never wear tanktops and I always wear a sweatshirt because it disgusts me. I eat as healthy as I can and I always drink water. My dream is to get a flat stomach and I am willing to wait for it, but I would love to have it by the summer!

Hope you can help!!
Thanks!

Hi Samantha,
unfortunately there is no special exercise that would help you to get rid of your belly fat. You just have to reduce your overall body fat. Boost your metabolism with intensive workouts and try to burn a lot of calories. You can develop your abs by crunches but if you have a layer of fat over your abs, than you won’t see them anyway. The new Summer Fit exercise program is great for burning fat so check back, it will be up in no time.

Hey Zuzana,

What weight were you using for the balls in this exercise and the one after it? Looks like a really good routine that I will start using. I don’t have a hardwood floor though, so I will have to find something that will slide on carpet for the slide lunges.

Thanks,
Travis

Use whatever weigh you think will work for you. You have to be able to do a lot of repetitions. You can buy glides for the sliding exercises if you have a carpet. It is a common equipment.

Hey Zuzana!!!
I was wondering, what exercise burns more fat, the summer fitness circuit workout or the 20 minute cardio?
Thanks!
I love your videos!

Hi Zuzana,

I find your videos to be so inspiring! I’m on week six of my fitness regimine- after a while I just got tired of being out of shape, but lately the cardio has become very boring.

I’m about to give this cardio set a try, but Im curious as to a typical fitness day for you. Is it somewhere else on the site? From morning to night how much to do you workout?

Thanks for all your help!
Hilary

Hello Suzana n bodyrock.tv team,

I wanna ask something about cardio, i do cardio (usually jogging) every morning (Monday to Thursday) for 30 minutes. And go to the gym at night at 6.30 pm – 7.30 pm for building the muscles :) from Monday to Friday and take a rest at Saturday and Sunday. My question is, is it really okay if
i take cardio routines within my workout days, or should i take my cardio routines during my off days, which is the best?

Hi Robert, you can do your cardio at the same day. Your exercise program seems ok to me.

hi, how much weight are you using?

Were you ever overweight and have managed to lose it all? That is my goal right now. I weight about 200 lbs and I am 5’6. Your videos are really great and I can’t wait to try them.

Sorry for asking this question I just do not understand. How many time you do the exersise before 10 second rest? shall we do this 4 minutes in general?
Thank You!

Hi Julia,
you work 20 seconds near your max. effort and then 10 seconds rest. You don’t count any reps. You can read the description for this workout underneath the videos.

[...] Zuzana – BodyRock.Tv wrote an interesting post today on20 Minute Cardio 4: Bike Crunches Exercise | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

Ou Gosh! That was rock!
This is the hardest workout I have ever done) I thud it will be easy for my young body, but no way.
I did only 4 rounds ;( I tried as hard as I can!
Actually I found it difficult. But interesting anyway!

Everyone want to be in a great shape! And you, Zuzana, helping them!
Thank you so much for the tips and routines! You make this world better.

I have 1 question, how about yoga workout? Looking forward I think many people will find it interesting!
P.S. sorry for my English. I’m actually from Russia.

Best
Juliana L

Hi Zuzana,
Honestly your videos are extremely motivating and I plan on using them to help me to reach my goal for weight loss and muscle building nad strengthing. A friend of mind recommended your 20minute work out to me today and i took the time to watch your videos and basically get an idea of the work and equipment that would be involved. I am 21yrs old currently 188 pounds and about 5 8″.I am trying to lose weight and tone my body ,in order to accomplish this i recently went on a diet which invloves the replacing snacks with fruit and fast food with protein. So now my day consists of for breakfast Special K and 2% milk, a fruit/granola bar, for lunch a protein( mainly fish) and a salad with out dressing and in the evenin another serving of special K cereal. What I want to know is how often would u recommend doing this work out, if you are extremely serious about weight loss. Do I have to modify my current diet inorder to get better results and do you have any more variations to this 20 minute workout, so that it would be 2 completely different 20min workouts.
Thankx Sharifa

This is probably one of the best posts I’ve seen in a long time! Thanks for the useful thoughts. BTW – I discovered some good tips and advice on back pain relief here: live-without-back-pain.com

Hey Zuzana,

I just want to thank u for this amazing website, working out was number one every year in my new year’s resolution and I was never able to stick with it, this year I was lucky enough to find one of your videos on youtube which lead to your website. I was instantly motivated and started working out immediately, which is a HUGE deal to me cause I always postpone things. I’m sticking with ur exercises for 2 months now & that’s the longest time I spent being committed to something, I work out 4 times a week & I feel great about my body & health than any other time in my life. I came to your site today to find new work outs and started reading the comments, one thing u kept on saying here really moved me & I think that will change my life, u kept repeating discipline over and over, which made me realized that this is what’s been holding me back from getting things done for years. I am now going to write that on a huge paper with a bold black marker and stick in the middle of my mirror.

I can’t thank you enough, every day in these past 2 months I felt my behavior and thoughts changing towards the best, I love my body, my self esteem got higher, & I even inspired a couple of my friends to start working out. Finding your website is probably the best thing that ever happened to me, ur truly an inspiration.

Thank you and God bless u!

Self discipline starts now.

I am really motivated and enjoying this type of (non boring) workouts but it’s difficult when you can’t play videos at times.

Why does this happen?

Do you sell dvd’s?

This is a great article thanks for sharing this informative information.. I will visit your blog regularly for some latest post.

Hi I am so grateful I found your site..This is so hard for me to say but I gained 40 pounds in the last year after going thru depression but I am now deppressed about my weight I just want to feel happy again..I bought the Ag lounge chair , Treadmill and other exersize equip.and they are boring and I have no one to enourage me .I started watching your videos and I love them they are short and effective I am in pain every day but that means tey are working right!!! You have no idea how much of a blessing you are to me… thanx for saving my life…

hi Zuzana,
i changed up my 1 1/2 hour running routine on the elliptical by replacing it with this 20 min routine because i plateaued by not changing up my workouts.
My question is whether it is the same amount of cardio as i was doing before with the elliptical?
Also, would i get the same fat burning results if i add more rounds because these do not seem enough?

thanks so much this is far better than treadmill and elliptical at times :)

OMG I JUST FINISHED DOING THIS ENTIRE 20 MINUTE CARDIO AND MY LEGS ARE SHAKING. WOW I REALLY FEEL MY INNER AND OUTER THIGHS.