BodyRock.TV

Zuzana,

I just found your website by searching for exercises on you tube. I have to say, your videos are inspirational. For newbies like me, i was wondering whats the best order for watching your videos? I was just going by date/archives.

Also, I was wondering if there is a way to put your videos on my i-pod (so i can take them with me). If you could set that up that would be great!

‘Caralyn

Well, tonight I entered 28 minutes into the treadmill with interval setting and flat incline. I managed 6 sprints in the 28 minute time, and the calorie burn for the treadmill run is 322 calories. Probably, still not as challenging as Tabata method, but one gets there anyway even though it may take a longer time. My goal isn’t to do intensive cardio, but I want to achieve the one-legged crow pose. I have been practicing side crow pose, which is challenging, but I have to make it look easy. The trick is to suspend myself on one elbow, and imagine weightlessness, or “lifting off” (It is not easy).

Hi Jason,
the crow pose is really hard. It would be really cool to be able to do this one. How long do you think it would take a regular person to do that pose properly?
Zuzana.

Hi Caralyn,

we are working on putting the videos on itunes so you can downloaded to your Ipod. Check the categories on the site and pick the one you are interested in. Check out the workout routines. I have 8 of them and the butt and abs workout will be complete in 2 days. In category articles you can find written posts on different topics. Thanks for coming to the site, I hope you will always enjoy it. You are more than welcome to write me through comments anytime you want.
Best,
Zuzana.

zuzana i have watched your videos, and what you are doing is great. i was wondering if i did the 20 min. cardio and the 40 min. workout back to back, would that be overtraining? if not, can i do it every day? thank you don.

Hi Zuzana,
First I want to thank you, this website has thought me a lot and I appreciate you caring about the viewers.

I do have a question. I have been working out for many years I usually do full body work outs or take classes but the problem is that I get so sore that I can’t work out for another 3 to 4 days so I only get to work out twice a week, therefore I’m not seeing results fast. I’m studying to get my personal training certification, I need to get in shape fast. What should I do so I can work out 4-5 time a week without getting so sore?

Thumbs up for all those tips! I will give those exercises a shot for three weaks.
And hey, the Itunes idea sounds sweet!
Keep the good work up!

Hey, Zuzana!

I just happened to stumble across your site, and I’m so glad I did! Thank you so much for posting such awesome videos–I really appreciate your work, and I will definitely be trying your routines out!

I was also wondering if you offer your opinion on what I might be doing wrong with my workout routine. I started working out again 4 months ago, and I’ve lost about 3lbs, although weight is not really a concern. I am able to tone my muscles quickly, but my biggest problem is loosing the fat on top. I can see a little definition, and feel the muscles underneath have definitely developed, but there is no significant change in how my clothes fit. (I watched one of your progress videos, and I personally wouldn’t mind kissing my favourite pair of jeans goodbye if I could trade them for a pair one size down! :D ) I do 50 mins of a Pilates/Ballet DVD w/ resistance bands, and go for a 45 min jog afterwards 4x a week, and eat around 1,800-2,000 calories/day. I do wonder if my birth control pills maybe be causing this “fat retention,” but my doctor put me on it because every time I start working out, I stop having my period. I know we all have different body types, and it’s pretty much each to their own on the best method of weight loss/muscle definition.

I just really admire the muscle definition you have–I’ve always wished to have such definition but never have!

Thanks again for sharing your knowledge with us! You have definitely encouraged me to keep on trying! Keep up the good work! :)

Sincerely,
GeeGee

Zuzana,
Why slide lunge instead of regular lunge? What benefits compared to regular stepping lunge/

Hi Andrew,
the slide lunge with towel is more challenging because this movement requires more control and balance so you have to engage more muscles during this exercise. You are using a lot of muscles in your core in balancing exercises like this one.
Best,
Zuzana.

Hi Natalia,

I would say that you are either doing something wrong or working too hard and overstraining yourself to the point of injury. My first suggestion is to look into compression support and “compression garments”. I wear these and they help repair and recover from injury during exercise. You could try lifting less heavy weights and do more reps. If you are doing weight training, then you’ll need to rest or sleep the next day and wait for the muscles to repair themselves. It is possible to get sore from anaerobic exercise that works different muscles that hadn’t been properly exercised. Once the muscles get used to the workout, they won’t get sore as much, because they get used to repairing themselves quickly and also become more balanced and aligned, like a machine. It takes time to work out every muscle, because there are many muscles on the body, and some may still not be worked out in your regular exercises. Becoming “ultrafit” might involve eating and putting on weight, rather than taking it off, because sustenance is vital to growing and repairing muscle.

Hi GeeGee,

Whilst there is nothing wrong with your weight loss regime and 2000 calorie diet plan, and you will definitely lose weight in the long run if you stick to the plan, the difference between a weight loss plan and a muscle-building plan is that the latter emphasises on converting fat to muscle, which is preferable assuming the intention to transform your body type from a pear to the hourglass.

It helps to visualise fat and muscle as polar opposites, and fat can be converted to muscle by pushing it across from one end to the another.

One of the theories to developing muscle is a good nutrition program that advocates frequent feedings per day (4 to 6 meals spaced out at 2-3 hr intervals). Frequent feedings increase metabolism, therefore burn more fat. Without food after 3 or 4 hours, the body switches into catabolic state, in which you lose muscle and retain fat. The body believes that it is starving, so it breaks down muscle and stores any calories as fat.

Depending on how you want to climb your ladder, good luck on your weight loss or fat retention or muscle development plans and happy new year.

Hi Jason G,
thanks for sharing your thoughts. There is just one thing that I would like to point out. I am sure that you are just trying to explain this in simple way, but it is important to point out that fat can’t be converted to muscle and nor can muscles change to fat. Fat can be burned and muscles have to be build. It is important to realize that if you stop working out and you get fat it is not because muscles turned into fat. It is because you are experiencing muscle atrophy (loss of lean muscle tissue) and your metabolism slowed down therefore your body stores fat. If you want to loose weight and get lean, you have to build lean muscle tissue in order to burn more calories including calories from fat.
Best,
Zuzana.

Hi GeeGee,
sorry that takes me longer to reply. I don’t know how much effect can birth control have on our physique, but I wouldn’t be surprised if it does. Birth control is stimulating hormones in your body which could be the reason in many changes in your body. I stopped taking birth control and I actually noticed some differences. My breasts got way smaller and I started to have incredible break outs of pimples on my face. It has been almost a year since I stopped taking those pills so my body is still getting back to normal. I think that you might have to look at your body type and accordingly adjust your fitness program. If you are for example Ectomorph (skinny type), your training should be more about lifting weights than cardio. I am mix of Endomorph (fat type) and Mesomorph (muscular type) so it would be really hard if not impossible for me to get for example similar physique to Cameron Diaz. I can’t achieve to be slim without the muscle definition. So maybe this amount of cardio that you are doing is not the right way to go for you. Maybe you should be lifting weights to reach your goal. My suggestion is to find out what is your body type, than pick someone with this body type who is absolutely gorgeous for inspiration and setting up your new goal and adjust your training accordingly. Take care :)
Zuzana.

Hi Natalia,
you have to choose exercises and workouts according to your fitness level. If your muscles get so sore after your workouts so you can’t do more than 2 workouts per week, it is a sign that you should first build some foundation by focusing on proper technique and full ROM before you pick up some heavy weights and/or do too intensive trainings. You need to do your progress and increase the challenge gradually if you want to see results.
Best,
Zuzana.

Hi Don,
it all depends on the level of your fitness. If you are fit person, you can do the 20 minute cardio after the 4o minute workout but probably with lower intensity. It is not a good idea to do the same intensity and the same kind of training everyday. You have to periodize your training to avoid overtraining. I have posted an article that talks about how to avoid overtraining so check that before you put together your training plan.
Best,
Zuzana.

Hi Zuzana!!
Found your web site couple of weeks ago.I love it. You are doing a great job. and inspire tots of people:) I have got a question.. Well Im skinnny tape person .. would say very skinny.but.. 10 months ago I gave birth to my son, Im happy about mu weight and size than Im wearing, its just my belly area.. its hard for me to tone it.. Im doing 20 min cardio every morning, I can see, and feel results but just wondering should I do some abs work out later in a day, or strait after my cardio.. please give me some solutions:) Im well determinated to have your abs:)
All the best .xxx

Hi Maya,

read this article about abs basics – there is some really important information about the right and efficient way of working out if you want to get the nice flat stomach and six pack.
Best,
Zuzana.

Thanks Jason G and Zuzana–Both your comments were really helpful in determining how I will be tweaking my routine! (Crossing my fingers to see bigger results by the end of this month vs the last 4)

Have a good one! :D
GeeGee

Zuzana’s quest has inspired me to have an epiphany about becoming a yoga instructor. I plan to do a course next year, then I hope to teach yoga, the union of body, mind and spirit. :D

This site says Body Rock, but I say, so does the mind and spirit. Have fun training. :)

That’s really great Jason and what course do you want to do? And why next year, why not this year?

I would like to apply for a yoga teaching qualification because I am passionate about yoga. However, I would first have to be accepted into the school that I want to enroll in. Who knows, maybe I won’t be accepted, in which case it won’t happen. I only had the idea last week. I plan to apply (early) for next year’s enrollment, when I see the right circumstances fall into play.

Jason G-

I think that it’s SO cool that you want to become a yoga instructor! I’m in the process of applying to Nursing School right now, and hope to get certified to be a personal trainer after I’m done. I hope you get in!

Good luck!
GeeGee

Hello Zuzana,

I was nicely surprised to find your website since as you mentioned here there are lots of misleading information in the web today. Your web seems real and sincere since it feels that you are not releasing interesting information just to attract people to sell them some the product or service but rather share your personal achievements and help others. Thank you for doing that.
I need your advice. I have skinny upper body but fat lower body. I am running in gym once or twice a week. All other time I am studying or working. Also, I am trying to eat as healthy as I can. (I don’t eat any fast food). It seems that I am easily losing weight from upper body but not from my lower (and I have cellulite). Could you let me know which exercise I can do to improve my lower body?

Truly appreciate your time and effort.

hi Zuzana…
firstable i wanna say to you, that ur way to explain the workout and ur english (so soft and slow) are the best for me… i found u on youtube, and i started with 20 min. cardio program, coz im so lazzy to do something, and i feel the work… first week, even my hair were killing me, but now… i can do a good job, and swimm too, i feel least heavy…but i have a problem with deal.. at sides of my chest, under my armpits is very loose and fat, and my bra make me look so ugly…:( im not thin but that part is freaking me out!
i need to work it… but i dont know how.

finally i want to say THANKS… u r really awesome… not just ur body, ur way to teach and i think u really care about people who see u.. beside, u look to kind and fun..
so, hope to hear from u so soon.
oh!! im from Peru.. can u imagine that??
u’r too fit, even here people talk about ur train.
adios…

Hi Yoannie!
welcome to the site, I am glad you found us. Say hi to all of your friends in Peru. I envy the nice weather that you have over there :) Keep working and try to discipline yourself more, you will soon see changes and might even start to enjoy your workouts ;)
Best,
Zuzana.

Hi Katie,
you have the same body type as me. Before I started to workout I looked like my upper body and lower body were joined surgically from 2 different bodies :) The key is not to focus only on the area that seems to store more fat, but to maximize the lean muscle across the entire body. Focusing on just the problem area is a trap that people easily fall into and it wastes a lot of good workout time. Strength training, cardio and proper diet are the keys to creating a lean and fit body. Please check out the fitness tips, because there is more information that will help you to put together your workout routines. Also working out only twice a week is not enough to make changes. Try at least 3 times a week. I know that everyone’s schedule is different, but there are many workouts that you can do at home and save that time that you are spending getting back and forth to the gym. Keep in touch and let us know about your progress.
Best,
Zuzana.

Thank you Zuzana for quick response!

I love your website, and I am here everyday to lern from you.

Katie :)

Hey Zuzana, I am just wondering if you do 5 of the cardio exercises after each other, or just one of them. It says 20 minute cardio so I was thinking you do all of them, but that just seems like a lot.

Hi Dan,
it is a lot, but you don’t have to do all of them if you have never done this before. It is really intensive workout so you might want to start with one 4 minute exercise and when you are ready you can always add one more until you will be able to do all of them. If you are able to do just one 4 minute exercise but work really with your maximum effort each time during the 20 seconds of work, you will get amazing results.
Best,
Zuzana.

Thanks for the response… how long of a break do you take in between these exercises?

That’s totally up to you, you might want to start with as much as 3- 4 minutes and gradually decrease it to 1 minute or even less.

Hi Zuzana,
I have been working out often lately and I think my thighs are getting bigger since they’re gaining muscle. I want to reduce the size of my thighs by 4 inches (in circumference). How should I workout so that my thighs aren’t getting larger and are actually getting smaller? I am not heavy but I just have large thighs because that’s where my weight goes.
Thanks!

Hi Shana,

if your thighs got larger since you started with weight training, than it might be caused by your diet rather than weight lifted. Check your daily caloric requirements and adjust your caloric intake accordingly. I would like to know how does your training look like now and some more info about your weight, height, age, bodyfat percentage and fitness level. Than I will know better what would be the best for you. Sorry if I let you wait too long for the reply – sometimes there are too many comments to handle :) I am always trying to reply to everyone as soon as possible.
Best,
Zuzana.

Hi Zuzana,

I tried your 20 min Cardio exercise and I was simply stunned to feel the effort involved in it. Surely it was way better for me than to spend an hour in the regular gym exercises. I am looking to make it a routine work out to burn the love handles and shape my tummy. I want to loose around 15-20 lbs so any other suggestions which can help me out? I want to shape my whole body actually. I am well in shape but I want stiffness in my muscles and shape for them. I liked your workout as it involved the whole body instead of one particular area of muscles in a day. Thanks and you are the best.

Regards,
Kashif

ohhh god im drained got up to this last step i feel like throwing up

Hi Zuzana!

I am so, so thankful for your videos. I can’t begin to tell you what an inspiration you are. You’re so personable and down to earth, your approach to fitness doesn’t scare me off like all of the typical hype trainers out there.
Your no nonsense attitude is also perfect; want a good body? you have to work it hard! I love that!

You’ve really helped my motivation. I was fit before entering college (around 19 years old), I did pilates and kick boxing 5 times a week, but over the last 4 years as I’ve finished my degree, I’ve gained 40lbs due to poor diet and lack of any exercise. I’m 24, feel like I’m in the peak of my life, and I’m desperate to get back into great shape.
While my endurance is pretty amazing considering my current fitness level, I’m definitely inspired to become the best I can be and this work out is going to do it for me. I’ve been eating well for several weeks now and have noticed differences simply by that, so hopefully this program will give me the good start I need.

It reminds me of Dr. Sears PACE program. High intensity. Short intervals. Several times a week, using usually your own body weight.

Again, thank you for being such an inspiration. I think you’re beautiful and obviously very hard working. Your passion to help people is evident by making all of this stuff free to us! I am ever grateful.
Hopefully, I can let you know about my progress in the coming months.

With great admiration,
Kristina

Hi Kristina, thank you for this wonderful comment I really appreciate it.

Hi Zuzana,
You have created something very inspiring and beautiful with this website. I feel very lucky to have stumbled upon your website. I have recently started to work out a lil bit. For the past three and half years, I have put on about 60lbs. I am 5’4 and used to weigh 122lbs but now I am 180lbs. I had been very depressed for past few years and was not motivated at all to do something about my unhealthy weight. But now I do want to change..I want to change what I eat, how I look at food, get exercise back in my day to day life and change my overall outlook. I have been incorporating some form of exercise slowly but most days I have to force myself. But your videos and your fitness level are very inspiring. I really look forward to visiting your website often and learn alot from you. Thank you so much for doing this for us.

Hi Natalia
I just wanted to share some information i found and use. For my next meal after I lift weights I eat a serving of protein such as eggs, tuna, or cheese, you might be able to find other sources of protein that you like. I had borrowed my councilor’s diet book for trainers which stated that to reduce soreness you should feed your muscles so they can build or regain their strength. Also I take cold showers which speed up soreness so it passes quicker. I believe i found that info at fitnessmagazine.com if you would like to check it out.

This workout definitely got my heart pumping and left me out of breath, but I noticed that i didn’t sweat as much as I normally do running intervals on the treadmill (although I did indeed break a sweat, it just wasn’t running down my back like usual). Am I doing something wrong?

Hello

I’m new to the website and I just wanted to pop in and say thanks for all the videos. They are really helpful and are exactly what I’m looking for.

Z,
Do most of your workouts use tabata protocol as the base? It is ok long-term to use primarily body weight/low weights and high intensity with brief rest, or is this method strictly for improving our cardiovascular system and cutting body fat?
R

specifically, is low weight/body weight only sufficient to maintain bone density throughout our lives?

Resistance training is necessary to maintain healthy bone density. Body weight doesn’t mean a light weight tho. Pull ups, push ups, hanging leg raises or one legged squats provide heavy resistance.

Hi Zuzana
I really like your site
I’d like to ask how much time I must wait between the rounds
thank you

Would it be ok to do this cardio workout every other night, and do weight training in between, and rest on the sunday??? I’m a beginner, but I work everyday so I am trying to fit some home exercises into my daily routine

Hi Elizabeth, that would be fine for someone who is used to working out, but I think that for a beginner it might be a little bit too much. As a beginner you will make progress really fast without having to exhaust yourself everyday. You have to be always fresh and full of energy. Remember that you don’t have to do the whole routine and at the same intensity every time. It is ok to have some light workout days.

Zuzana,
I love all your workouts. I stumbled across your workout routines on youtube and it lead me here, for two weeks I have been trying different combinations of your workouts. I am a fit girl (though I have gained some substantial fat in the past year due to school, a serious breakup, and not taking the time to take care of myself). I am looking to get into the best shape of my life, and am dedicated to doing so. I have just started trying to adapt to the clean eating/ eating mini meals throughout the day. I am just curious if you have a certain recommendation in what kind of workout plan would work well for me to get into maximum shape in the least amount of time. I did this entire routine today (20 min cardio) and found it challenging but rewarding. I am 5’6 and weigh around 135 lbs. Though this is standardly healthy, I have an incredibly slender frame and feel/look my best at around 110-115. I used to weigh around 110 naturally without working out a lot or watching my diet. I am wanting to get back to that range with more muscle definition. What is the best way to do this? For example, should I be doing 20 min cardio and then 40 min strength training? Or 40 min cardio, 3 days a week, followed by a upper of lower body workout for 20 min? What is your advice?
Again, thank you for being such an inspiration.
:)

Hi Zuzana,
I just entered your site and oh my god your awesome!your seriously cool.
Ok here is the question is it a good idea to do the 20 mins cardio training and then straight ab exercises?
The thing is i train 4 days weight lifting and 2 days cardio with abs to get rid of the extra flabs.
Do you think its a good combination! I kinda hate cardio by the way its boring and dull :( no offence.
ok cool, and what your doing is really great.

Best Regards,
Ahmed

Hi!

First, I must say I love your videos! I have a question, I am 122 lbs, 22 year old female – and I have so much flab around my body. When people look at me, they think im skinny, but my stomach is like jelly! If i do this 3 times a week, would I notice a change in the tone-ness of my body? What woud you recommend? :’( ..

Hi Zuzana,
I just recently checked out this website after coming across some of your videos on youtube! I am really excited to try this 20 min cardio workout! I was wondering if you have any alternate ideas for the side lunges? I am a dancer but have recently had to stop due to chronic hip pain and I am afraid any rotated or side movement like that will make my pain worse. Do you have any suggestion of what I can do instead? Thanks!

I tried this out. That was INTENSE. My body got a lil’ shaky gosh I’ve never felt like this before even after 30 minutes on the treadmill. It was the BOMB. Thanks Zuzana!

[...] Zuzana – BodyRock.Tv wrote an interesting post today on20 Minute Cardio 5: Side Slide Lunge and Biceps Curl Exercise <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today on20 Minute Cardio 5: Side Slide Lunge and Biceps Curl <b>Exercise</b> <b>…</b>Here’s a quick excerpt [...]

Hi Zuzana,

I tried this out immediately the next. It was so intense that I started sweating after finish just the first variation. I usually sweat only like after 15 minutes of jogging. This is awesome. I absolutely love it. I wasn’t able to finish performing every movement in a single round but I’m hoping I would soon!

I have one question for you. Is it safe to perform this workout everyday? I’m concerned about overwork my muscles.

Keep up the great work. I absolutely looking forward to more of your workouts!

Regards,
Lisa

Hi Lisa,
you can do the same exercises couple days in a row, but it is recommended to change your workouts in some way. Why don’t you try to rotate 2 different workouts? Or if you like the Tabata style so much maybe you can do the same type of workout with different exercises.

I love it. I hate boring treadmill workouts. This was quick and I believe effective. Gonna let friends know. Thanks.

Hi Zuzana!
I love your workouts so much, i usually only do half of what you do due to my lack of fitness at the moment…i was hoping you would post a stretching video. I know how to stretch most of the muscles groups, but i have trouble getting my glutes, or atleast the full rom for them! i get the side ones well but the others are harder to target. I was also wondering how to properly do a side lunge. I dont think the knee is supposed to go beyond or past the foot, but i have trouble with that, i think im supposed to shove with my butt, yet it hard for me, is this something that will come in time with strength and practice? I love your video, keep it up!

Hi Zuzana,
I found your website when I was looking on youtube. It’s great that you are helping so many people like me get fit. I hope that I can get a body like yours.
For the Side Slide lunges/biceps curl – because I have carpet and don’t know where to buy the slide mechanism from, I’ve been using a piece of wood from a disassembled table I had lying around. I know it sounds funny but it works for me and saved me some money.

Thanks again!
Louiza

Hi Louiza, that’s great :) I was thinking about people who have the carpets at home and my idea was to use the plastic shallow bowls from a dollar store :)

Hi Zuzana,

I am not sure that I heard well, because English is not my native langage, but did you say that you do this type of workout before your breakfast, on an empty stomach ? Then I am surpise, because I thank that wasn’t good for body to do sport on an empty stomach.
I have a second question, when you got time, how many workout do you do daily, during how many time on average ?

Thanks in advance

Cédric

Hi Cedric,
this video is older and since then things have changed. I don’t workout before my breakfast although some people do. My husband is that type of person who can workout before breakfast, but I can’t. He is not even hungry in the morning and I have to push him to eat. I wake up every morning with incredible hunger so I would probably pass out. I am very busy so I keep my workouts short but intensive. My workouts are 20 minutes long on average.

Hi Zuzana,

Is this 20 minute cardio workout a good way to burn fat? I’m looking to lose some belly fat that I’ve unfortunately accumulated over the past couple years and I want to get in shape. Is this work out a good way to lose that fat?

Thanks for your videos,

Chris

Hi Chris, check out my FAQ – How can I reduce my body fat?

Hi Zuzana

You are a motivator. You inspire me and i love your workout routines. Keep up the good work and i’ll be your ardent supporter

Cheers
Agnes

i think I am going to this workout also before breakfast! I Love this workout! Oh my it is keeping me so motivated Zuzana! Your motivation keeps me going girl :)

hi zuzana
i’ve started to do some workouts and today i’ve done 20 minute cardio. I feel great sience i’ve started to work out and i owe it all to you.I was hoping that you can help me and build me a program from your workouts.I want to have my muscle toned but i need a program because i waste a lot of time watching all the workouts and trying to decide what workout to do today.I hope that you can help me…
Thanks for all the videos and for keeping me motivated..
Best wishes,
Andreea

Hi Zuzana, I’ve been taking a look at your workout routines and I think they’re awesome! I was just wondering what do you do to cool down after your workouts?

I am so happy that my husband had stumbled upon your website. I thought I was in pretty good shape, as I workout regularly, dance and eat clean. How you have showen me the error of my ways. I have finished my first week with this workout and I have never sweat so much in one week. Thank you for rekindling my workouts and kicking my butt…which is looking great by the way =^_^= Cheers

Hi Zuzana,
I just found your website. I was searching on the web for circuit intensive workouts, and i found you. Wow.. this is awesome. I did not know where to start but will try your summer fitness schedule and also add this cardio craziness to it. Let me know if that is a good start. I want a body like yours. I don’t have weight to lose but some toning is necessary at 37 years old.
Thanks

Two questions, you mentioned that you do are going to do this workout before breakfast, can you explain why? Also, what is the work/rest time interval example, 2 minutes lung, 2 minutes rest??) ? Great website, and I love all the technical info in your articles!

Nice workout and excellently explaned.

Many thanks

Spencer from heroes :-)

Hi Zuzana!
I found your website a few weeks ago while searching for some new exercises to try and absolutely love it! I joined a bootcamp class last summer to help lose weight and get into shape and loved it but then I moved and tried a new bootcamp class and find that it has gotten boring because it is the same thing all the time. After trying some of your daily workouts (the ones I can do anyway :) ) I decided I was going to try your Summer fitness schedule. Should I also do some extra cardio during the week with the summer fitness schedule if I am also trying to lose weight? Or should I just stick to your schedule?

Thanks!
P.S. I ordered a gymboss interval timer and can’t wait till it gets here. Definitely find I work harder if I am trying to do my personal best in a specific time period.

The summer fitness program is already full of cardio and strength training. Just watch how much and what do you eat so that you don’t jeopardize your efforts.

Hello Zuzana & Frederick,
I’ve recently found out about your blog and I’m thrilled with what you offer! I started doing your workouts this week and I’m pretty sore, however yesterday I did your Best 20 min Cardio Workout, but instead of using dumbells I used my 6kg 4 month baby boy because he just wouldn’t stop crying. The result: we both enjoyed the workout and particularly my son was laughing his heart out while I was doing lunges and crunches!
Thank you for motivating me to try and get in the best shape of my life!
Magda, Greece

HI Magda,

that sounds so sweet! :) 4 months old baby is enjoying our workouts? lol. He must be the youngest bodyrocker :)

Hi Zuzana!!
I just discovered your site and yesterday I tried the tight summer body workout video in my living room!! It was intensive and great…I take note about the 20 minutes cardio video and I’ll try it today!!
I usually go to gym club but with the time and a good teatcher I discovered that to make exercises by yourself without too much machines is much better!!
Your website is great and full of good advertisings and videos..you look sympathic and “human” because we can see how it’s difficult for you too even you’re in a perfect shape!!Not like other videos where everything seems so easy!! I’ll tell you about this 20 minutes cardio…
best regards
Leeloo Switzerland

Wow this is a great great article. I am in fact going to use your tips in the diet I’m starting, as soon as I finish procrastinating :)

hi zuzana… i just have a question.. this training is really short. i see you are explaining the process of glucose and how it makes you burn fat even if your doing an anaerobic excercise..
my question is.. i had the idea that after 20 minutes of anaerobic excercise piruvic acid gets into de krebs cicle.. and some times lactic acid cant be included and then is when muscles sore… but its only after 20 minutes of anaerobic excersise that you start using your fat reserves..(and you have to lower your heart rate to ONLY use fat for energy)
am i correct? im not a personal trainer.. so i really dont understand the quemical process of why you dont have (after doing this excelent training) to do 20 more minutes for fat loss at a very low heart rate..
i would love if you can reply me and share your kwnoledge.
i just want to say to you. thank you for this site.. really its been life changing for me and my husband..
ive always work really hard but as you know trainers at the gym never take you seriously and they dont make you proper routines.. (they try to train women as men)
so thanks a lot and i hope you get back to me whenever you can (i can only imagine how many replys you get jejejje)
cheers¡¡
narda (from mexico… living in spain)

hello Zuzana!

I am so happy I found this web-page! you are a truly inspiration to put myself to work right now! I started yesterday and I can feel it today -(absolute beginners yesterday and today this work out!) but I have a question that relates to one of the comments that you still havent replied: is the one of Mrs. Calderon. Like her, I also understood that it is after 20 minutes after workout that your body is really efficient… I dont understand this kind of stuff but I heard it so much that my question is how is it that this short trainnings are efficient…
I have no doubts that it work, specially after I see your body! but I just would like to know how is it that works??
you dont need to come up with a huge scientific explanation… but something that could make sense for me and the people that i will convince to follow your web page ;)
Also I wanted to tell you that, if you want, I will keep you updated of my progress! I am 1,74, 57 kilos and not that trained but with a nice shaped body (I stop training 2 years ago because of hard study but before I was very well trained for all my life), my goal is NOT to loose weight but to tone my body as much as possible so it looks much more fit than now (hopefuly similar to yours) and I eat quite healthy, (except for the sausages last night that my boyfriend insisted we should have!) some sort of real food way of eating… So I think my chances to get the body I want are quite high and I am very excited!
Thank you again, you both (and your dog too!!) are really sweet people and I like a lot the good humor and GREAT workouts!!!
Victoria.

Heylo!

This and all the workout on your site are AMAZING!!! Thank you SOO much!

Hi Zuzana!

I just recently began watching your videos regularly and I find you so inspiring! We have the same body type (I just have some extra fat on me, but not much though. I want to lose what fat I do have and tone everything up. I’m not much for working out but I do want to start and I’ll hopefully keep doing it regularly. I just did the entire Absolute Beginners workout and I feel great already. It was a lot of work but I really enjoyed it. My plan is to do the Absolute Beginners workout 3 times a week for about 2 weeks or so and do the Best 20 Minute Cardio in on days in between. I’m a junk food junkie but for the past month I’ve tightened up on my habits and have been eating a lot better. You and Freddie do a great job on BodyRock TV! I’ll keep watching! And thanks for the great advice!

Jamie

Hi Zuzana,I just happened to find your website by mistake.I like your short videos.I live in North Africa and there are good gyms especially for women.the streets are also not runner friendly.I like your videos because they are high intensity and short workouts.Thank you for posting them :)

Can anyone tell me where I can find the video’s?