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Hi Zuzana,

This has something to do with Tabata Protocol?
I have a doubt: I allways heard that to start wasting calories you need to do a minimum of 15 minutes of cardio/higher heart rate before. How can Tabata Protocol improve our condition with only 4 minutes of exercices? Will it give our organism time to use fat stored?

Hi Vera, this is not Tabata protocol. Tabata protocol is 20 seconds of maximum effort and 10 seconds rest for 8 rounds = 4 minutes. According to Tabata’s reasearch, his protocol is just as effective as forty-five minutes of endurance exercise in terms of aerobic benefits, as well as a much increased anaerobic response.
This is hight intensity 20 minute cardio and core. You can read more about interval cardio in my fitness tips.

Is there any low impact alternative to skipping? I’d like to do it but my right knee won’t allow it.

awww..so sad…can’t jump the robe i have achilles tendinitis! :(

Hi Zuzana, I have spoken with you before and and found your diet and workout very helpful so far. I told you I have a bad foot since I had 10lbs of iron hit in an accident.

I just have some questions again if you don’t mind.

Is 20 minutes a sufficient amount of time to burn fat? I feel a little stronger now and would like to try to do more. But I don’t want to over do it.

I know muscles need rest I use to be very lean and ripped working at a grocery store. But I was always over doing it working very hard 6 days a week 7 hours a day always moving and lifting/moving heavy food products. And didn’t even realize how much it changed my body. It was the first time I was lean and had abs.

I am curious what it takes to look like you without over training. Are you able to maintain your look with 20 minutes a day. Or is this more of a beginners/intermediate workout?

Do you train 4 days a week? say one day on and one day off? Or just straight 5 days on off weekends?

And as for energy I always feel tired and don’t have much. Even when I worked at a grocery store. I was always exhausted. I see you drink a lot of coffee. I know it can be just a bad habit. But I actually never cared to drink coffee.

But I am wondering if I should start drinking coffee to get energy? I use to take No xplode. A BSN bodybuilding product. But it’s very expensive. So am looking for an alternative.

Thanks for your time.

Mark.

Hey Zuzana,

Just did it and my calfs really hurt. I was sweating like crazy. Great stuff – i am happy that i found your site.

Keep posting ;)

Theodore from Greece

Hey!
I just found this site and iam just wondering because all those fitness sites i saw before were just aiming to collect as much money as possible by showing some “NEW WONDER METHODS” that will pump up your muscles in just a few weeks…

i like the way you show that, whatever the goal is, it cant be reached without effort… and THAT YOU DONT WANT US TO PAY like thousand of dollars for this…
thanks a lot, i think you just made my day :-P

All the time when we are exercising , we are burning calories,more calories or less calories will depend on your effort, a lots of people think we start burn fat after doing 30 minutes of cardio, it´s not true , we are burning all the time, some people less , others more, it will depend if the person is trained or not, if this person has a good level of fitness, a good phisical condition, if the body learned use fat like a fuel, and this exercise like Suzan sugested here is a good way to train your body, but in a high intensity, and learn the body use latic acid like fuel as well,trainning for a fast recovery,and take a good advantage from this exercise. But needs work almost “without breath” , but first must train in moderate situation, until your body use to with the movements and making them correctly without injury your own body.

My best and sicere respect

…. and burn fat is a consequence of your training, don´t think only burn fat, i think the more important is build a strong muscles, strong bones, strong body,it does not mean big, but strong, and keep the health, and at the and you will get the benefits from your effort, like decrease a stored fat, concentrate in build a strong body and you will see the changes!

My best

OK the skipping rope was a bit of a challenge, but that’s good! I improved each set ~ thanks!

Hola Zuzana,

I just got down with this workout! You hit the mark yet again! Your awesome! My jump rope is in storage, so I just faked jumped roped, but I was still able to feel it and worked up a good sweat!

Thanks again,
Elissa

Hi Zuzana! these are grreeaatt routines and they’re so fun! For sure it allows me to have more energy because I’m doing them everyday and I now have more free time because they’re only 20 min. each. In a way I’m still trying to let go of the mindset that we need to do longer yet still intensive workouts 3-4X a week. But, this is just as effective, if not more? Thank you so much Zuzana!!

Also–which workouts here on the whole website would you recommend for men who actually are slim already but want to build cut muscles? Is Tabata good for that especially for men? :D

You can go swimming and count how many times you can cross the pool. Choose a short distance that will allow you to work really hard for short period of time.

hi zuzana ,,
your workout is really very effective,, and i really want to thank you for your workouts which are really chanllenging and also NOT very time consuming :-D
thank you

[...] I have incorporated skipping into these fitness workout routines: Hardcore Circuit Workout, Hardcore Workout: abs attack, Summer Fitness: 20 minute cardio and core workout. [...]

I can’t see the excercise log…

hey zuzana
i have a critical problem here …i can’t i always failed at skipping rope what could i do else??

Practice with jump rope and you will get better each time. You can do high knees in place instead or toe touches on medicine ball (or any elevated platform).

Hi Zuzana,

I’m 27 and I’ve been a yo yo dieter all my life. Before, when i decided i needed to lose weight, i could hit the gym, eat sensibly and lose the weight with no problem. Now i’m trying to lose about 7kg (i’m 62kg and 5f1) and it seems impossible. I exercise and have cut back on white carbs etc, but nothing is shifting!! I weighed myself about 1 1/2 weeks ago to get body fat % and it said 31.2% (not wot i wanted to see!!) and today i done it again and it said 33%!!!!!!! AAARRRGGGGHHHHH!!!!!! i’ve been doing your 20 min cardio workout, summer workout and basically anything i can fit it. My start weight was 63.5kg so i have lost 1.5kg, but wots going on with my body????? And more than anything, i want to get my body fat % down to a normal level.

Please could you help or give some tips and advise.

Hi Shahnaz, take a second look at your diet. Do you eat small portions every 2-3 hours? The lean protein should fit on a palm of your hand. The complex carbs from whole grains like bread or oat meal, in one cupped hand – it means very small portion. And finally you should eat a lot of vegetable and fruit. Your stomach should never feel heavy and you should never feel tired after a meal. You have to incorporate some heavy weight training into your weekly schedule and train as often as possible. There is no need to workout an hour a day. Keep your workouts short, intensive and frequent. Do not worry to work the same muscle groups few days in a row. As long as you feel energized from your workouts, you are doing the right thing. If you feel tired, and lacking of energy during and after your workouts, than you need to take some rest. Just listen to your own body.

Awww, thanx Zuzana….i will definately take all that on board….x

hi zuzana !!
i don’t know if there is something wrong with the site but i can’t see the summer fit chart
:(
is there anyway i can get the schedule or what to do every day ?
thank you :)
by the way i love your page!!!!

You are amazing, particularly doing more ab reps in the later sets than the earlier ones! You are a very tough lady!
Hope you post a new personal best in a month or so.

Hi Zuzana,
I have a question which you might not be able to answer ;) But i thought you might have an idea.
In 1 month when my examns are taken care of, I will train every day for 3 months in order to tone my body.
Right now: 1,72m high, weight: 64kg (and its not muscles :p I gained around 10kg during this year of study.. ugh.)
anyways. If i use this workout as my cardio every second day, while I train with dumbbels the rest of the days (fullbody program) followed by approx 20min cardio how long till I would reach my goal?

Hi RC, this is very individual and I can’t tell you how long it’s going to take you to reach your goal. Given that healthy pace of loosing weight is 1kg per week, you can loose the 10kg in 10 weeks if you follow good exercise program coupled with proper diet.

I am so glad i found you. This is perfect for me. I’m always looking to change up my workout and have been getting so bored in the gym with my weight lifting and cardio. I will start this ASAP! I’m a little concerned about the jumping rope and my back, but I will see what my body can handle! Can’t wait!!!

Hi Andreas,

Thanks for offering your advice, I would really appreciate it. I would like to try any of your programs, that would be great.

I like your workout and think it can be very effective. One suggestion I may have is that during the core workout, instead of doing the same move, change it up. That way all parts of the core can be work. Otherwise great job!

US TIME: 3:15 pm
I just finished my first day of this workout and i am sweatin. here are my stats: jump ropes 150 jump ropes, 74 crunshes!

Hello,

I have been followning this workout for a couple weeks now and i think it is great! very challenging but great! I was wondering if you knew and approximate estimate of how long it would take to see results from the summer fit program. I am doing this program for my thighs and my stomach, but also to get in good shape.

Thanks

Hi Sara, if you have been following this program and haven’t seen any results in weight loss than you have to do something about your diet. If you are trying to loose weigh, you have to burn more calories than you eat.

Hi, im a japanese and my english its not really good! but i really like your website its been 2 weeks since i found your website. your amazing! i would like to start some of your exercise but i don’t know where to start what you can recommend me? my height 150cm and my weight is 44kg i want to have a shape and muscle. can you help me please?

thanks a lot.

Hi Yuriko,

you can start with the 6 week exercise program, that will bring your on the track and in 6 weeks you will become more comfortable to try different workout routines.

thank you so much, i actually start this morning my first day of 6 week program. im not working i used to stay in the house so i just want to know if i can do 2x a day the exercise? let me know your opinion.

by the way you have an amazing body i’ve ever seen! i love your website

Hi, How can I incorporate swimming into this routine? Should I still swim every other day? or only on weight training days? Thanks for the help and love your site!

Hi David, swimming is healthy and natural activity, you can swim everyday.

hi,

i have spent like all day today on this site….n its been good! there’s lots of info to take in at one time but i will mangage…

i m getting confused abt calories though. b/c in many places, including this page, u say that burning fat requires that u burn more calories that u take in but then here n there, u also say that lowering calories is not a good thing b/c it reduces lean muscle rather than fat…so do u mean that we keep our cals at our needs n just work hard to burn them off???

i m rely confused…plz let me know how both of the ways above work together? (that is, not lowering cals but burning more than u eat)

thnx a bunch for all the help :)

Hi Maryam,

first of all forget about counting calories. I see that the old posts about counting calories are really confusing some people so I think that I will just delete it. Counting calories is not possible period. You can’t possibly count calories without a special equipment and you can not compare your body to some equation that has nothing to do with reality of our every day life. You have to stick to small portions and eat 5 to 6 times a day and eat clean. That is the healthiest way to loose weight without loosing lean muscle.

thanks so much zuzana for clearing that up. and yes, i think deleting the posts (or putting them in a separate section or something) will help clear up some confusions

So I did this workout today incorrectly but I am sweating nonetheless. I did 4 sets of skipping (30 reps each) then went right into the core exercise… but it’s 4 minutes of skipping – I had an AHA moment after the fact.

But I love the skipping so I look forward to feeling the difference next week.

Thanks again,

oh my goodness your top is cute

Whew, I know this is an older workout, but I’ve set myself to the 6-week program…This is the second day for me and I did…1,050 Jumps (35 reps) And 145 Sit-ups in total…Whew…I guess i beat you in the situps, but not in the jumps…Hmmm…Maybe next week! Thank you for the workouts, Zuzana – I’ve been doing random workouts for about a week now!

Oh my gosh I love your web site so much. Thank you so much Zuzana!!!!

Instead of doing the crunches you do can I do the toe touch crunches?

Can I use this a couple of times a day to see faster results?

Hi Zuzana,

I am so happy to find you. My workouts have always been the typical cardio workout. you know walking, yoga, and swimming and all of those it takes me forever to see anykind of physical result. Plus never in my life would I ever look like you with those types of activities. I have been doing your routines for 5 days now and I can already see results wich is great because I just had a baby 8 months ago. Your 20 min. cardio just kicked my ass. But I am glad I did it. Are you still doing your hot yoga? if so, how is your cobra tail coming?

your a life saver,
Courtney

43 jumps and 113 sit ups! yes. getting strong and faster day by day, thanks to the both of you

Z! In my 4th week now and from this one today I made 1380 skips and 139 situps! :D On my 3rd week I only did 3 workouts (I swam the other days) and I think it was good for my body to have a “mid-term” rest week bc this week (4) I feel so strong and nice! hihi :) Thanx!!

44 sets skipping 62 core exercise reps, im drenched in sweat and its great thanks zuzana

kaze

Hi Zuzana,
So glad I found your website! You have an amazing body and I was wondering how long it will take you to get that fit! I’m reasonably fit (did a lot of long distance running,but no strenght haha I feel so week doing your exercises!!) and it’s about 10 weeks till my holiday, with a sensible diet will it get me strong and fit ?
Joe

Has anyone been doing this program that has had great success.
I am going to Australia in 3 months, and I was wondering if anyone can tell me if this will get me in-shape for then!

No disrespect but i kind of disagree with this comment. Because i ended up doing a gazillion of the same reps, it made me sorer than i’ve ever been in my life. I think it bring to almost to a “failure” point but then you do the jump rope to change it up…i could be wrong but that’s my take on it!

Hi Zuzana, I just wondered what you would think would be the approximate burnout of calories in this exercise for a beginner person? :) Also, thank you very much for your site. I think I could feel the effect of day 1 later, my arm muscles firming up..

I just started your summer fit camp yesterday. I can feel it in my thighs after all those lunges yesterday. I am still about 60 pounds overweight but I still managed to complete all 4 rounds. I think I pretty good considering how much weight I still have to lose. I completed 41 sets of skipping rope and 82 sit-up’s. Thanks Zuzana and Freddy for such a great website and killer workouts! Keep up the great work and I will be first in line if you guys decide to release a workout DVD. :-)

I did cardio w.out today n that’s how I scored:
Skipping = 1001
core = 79
not gud enough but will try for more next time inshAllah :)

I started this program 2 weeks ago and so far I’ve been doing jumping jacks or high knees instead of jumping rope. I get the same cardio results, but would you recommend jumping rope to get better results??

I’m still pretty out of shape so jumping rope was killer on my stomach! I felt pretty nauseated after the 3rd round so I decided to stop. I have some other active stuff I need to do today so I figured it wouldn’t put me too far behind. My arms are still sore from yesterday…I never work my arms! I’m so excited to see what I can do with my body. You’re such great motivation, Zuzana!

Thanks so much! (:

Sooo. I just attempted this workout…. I failed miserably.. :( i was only able to push myself through 10 minutes, with 5 reps.. can we say, OUT OF SHAPE!!!!!!!!!! Love you, Zuzana! If i do this EVERYDAY, i will be able to make the full 20 minutes…..someday.. :)

Do you have videos to show what the core exercise is for this workout?