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Zuzana, I love your website. The video, narration and written text really help audience like me to add variety to the routine exercises. What’s more, your interaction with audience (through comments and videos accepting challenges) is one of the many reasons that keep us following.

I have a few questions. Can you show the most effective exercise in revving up body metabolisme BUT can be done in a minimal time; without much preparation needed; and in a small space? For example, exercise that can be done during the break in between office hours.

Hi Casual Bud,
I will think of your question and try to come up with that kind of exercise.

Zuzanna-

You have some great videos with very effective ideas and techniques.

Quick question: If you had to pick one leg exercise as a favorite, which would it be? You mentioned Matt Furey before, do you like his “Hindu Squats?” I find that the focus much more on quads than hamstrings (but are very effective). I’m looking for an overall leg exercise without to supplement weight training.

Thanks again!

Chris

Hi Zuzana,
Love your site! How long did it take you to get in to the shape you’re in? I’m thin but want to have a toned belly with little to no fat (like your waist) and sometimes feel like I’ll never get there… Your personal story on that issue will surely boost my confidence :)
Thank you!

Hi Zuzana,

i was inspired by your videos. i am now starting to train myself like this but i don’t have any equipment yet, all i have is a jumping rope that i used every workout.
if it’s ok can i ask for all the equipment that you use? like how heavy your dumbells are?
looking forward for your response.

Thanks. Keep Rockin’. Oh, nice website also. \m/

RA

I was just wondering if you could answer a few questions of mine. First of all, do I have to do all sorts of exercises for one part of my body? Say for example my abs. Could I just do 1 effective exercise for those and see results? Same with other parts of my body. Or, do I have to do 2 or 3 things for one part to get toned? Also, for cardio, is just regular walking enough or do I have to really push myself? And do you have to sweat a lot to burn more calories and get a better workout? I thank you so much for all your videos! They are wonderful and I look forward to hearing from you! :D

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow often should I exercise? | free <b>fitness</b>, and exercise videos <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow often should I <b>exercise</b>? | free <b>fitness</b>, and <b>exercise</b> videos <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow often should I exercise? | free <b>fitness</b>, and exercise <b>videos</b> <b>…</b>Here’s a quick excerpt [...]

i was really impressed by some of the workouts on the site. Do you provide a weekly workout suggestions?

Hey Zuzana,

Would love to see some total body exercises such as burpees, jumping jacks, etc. Exercises that keep your heart rate sustained in between supersets. Hope this makes sense.

What a perfect specimen of a human Zuzana is!

So impressed by the self discipline!

I’d imagine she probably gets quite a few admirers of her natural beauty let alone a fan base of fitness enthusiasts…

Zuzana, you’re a such an inspiration!

Kristian x

I workout 7 days a week. 7 days a week weight training, and 7 days a week cardio, and I’m never sick,and never suffer from overtraining. But it is important to listening to your body. All in good combination with a healhty foodplan.

you seem to have the answers for all my questions!

Hi zuzana

what time of day do you exercise? or recommend to exercise?

Hi Bajan Gal,

it is totally up to you what time a day do you workout. I like to workout after my breakfast, because it gives me nice energy a great mood for the rest of the day.

Zuzana:

I want to start exercising, unfortunately I am finding the couch more comfortable. How do you find motivation at the start. Also how many reps of each exercise do you recommend?

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHow often should I <b>exercise</b>? | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]

Zuzana,

Thanks for the great advice and the great exercise videos!

As far as working out more frequently, what is your routine? Do you do resistance exercises 6 days a week, and for how long? Do you work the same muscle groups each day doing full body routines or do you do split routines? If you do full body each day, do you rotate, one day hard then the next day light and so on? Also, how do you work cardio into it and for how long? I’m curious about this because you are in such great shape!

Thanks!
Marisa

Hi!
I would like to start excercise,but I don’t know which excercise are best for beginers,because I am beginer.I would like to know which program is good for me.I am not satisfied whit my legs and butt.They are big and don’t have a nice shape.Can you help me in my problem?

Thank you :)

Hi Vladimira, you can start with the 6 week exercise program. Take it easy, in your own pace to start with, as you get stronger, you can always increase the challenge. If you find the summer fit circuit which you suppose to be doing on day 5 of this program too hard, you can try some of my other circuits or bootcamps. After the 6 weeks you will become stronger and be more comfortable to experiment with the rest of the workouts ;) Give it a try and let me know how you’re doing.

Zuzana, don’t you think the catabolic state of breaking down should be balance by an anabolic state of recovery. The more intense the muscles are made to work the more damage takes place at the celluar level. Should’t more time must be allowed for repair and growth of muscle tissue. Isn’t this process of repair that makes the muscle fiber bigger and stronger?

Ely, in which magazine did you read this :) I have explained exactly what is my opinion about frequent workouts in the article above which is based on years of experience of fitness professionals and professional athletes. I have been following the principles of frequent training for a year already and I have gained a tremendous strength. Last summer I was not able to do even one pull up with my own body weight. I change the intensity of my workouts. Light workouts and active rest has been working for me better than days of complete rest.

Zuzana how many days a week do you work your abs??

Hi Bajan Gal, I work my abs basically every day, because most exercises are targeting your abs including squats, lunges, deadlifts, pull ups, push ups, etc.

hi Zuzana,
just wondering ….I thought I saw somewhere on your website which certifications and what type of education you and Frederick have, but now am having a hard time locating it…..could you answer that for me?
Also, this may be too personal, but I’m dying to know your age? Is that rude? If so, sorry, just curious ;)

PS
love you guys and this site soooooooo much!

How many times in a day do you workout? once a day? twice a day? Does it really matter?

Hi Zuzana, love your website so much.
I reli envy your physique.
You are such an inspiration.

Thanks for sharing your health & fitness tips.

Blue, I workout once a day.

This answers so many questions for me because I’ve always read that you should rest between working out for a day and this is even what my weight training class in school taught!

Anyways, I have been working out each days and trying to vary the intensity, but I have been incredibly sore, almost to sore to stand up or sit down and have been this way for two days. Should I give myself a break or keep going. I want to workout daily, but I dont want to injure myself if my muscles really do need a break.

Thanks for the amazing website!

Hi Vee,

it is important to incorporate light workouts or activities that will get you moving, but won’t cause an overtraining or injury. You should do some light aerobic exercise when your muscles are sore, so that you help your body to recover.

Hi Zuzana:) Greeting from the Czech Republic! First of all – you website is perfect – it’s a new motivation for my training. I read a lot of your articles and they helped me understand some things which I do wrong. But my main problem is, that I practice regularly 6 times a week (combination of workouts, martial arts and running) I eat 3 – 4 times a day small portions (unfortunately, I have no appetite) and my body weight rises up, my fat is not burnt at all (for more than 5 yrs I have exercised) and my muscles are in pain most of the time. Can you give me any advice which will help me to improve my strenght and level of contidion?

Hi Kate,
try to take at least one or two weeks off. Enjoy an active rest like hiking, swimming or a bike trip instead of your regular routines. Your body probably needs some rest and your muscles need to recover. If you have sore muscles all the time it is a sign of over reaching – that doesn’t necessarily mean over training, but it could lead to that. Start your new exercise program with easy workouts and make them slowly progressive. Make sure that the intensity of your workouts is different from one day to another. Some days you have to work harder then other days and light workouts will help your muscles to recover at a faster pace.

Hi Zuzana!I am exercise daily for 2 hours,for the last 7 months and my body have change a lot and i am happy for that.I tried to eat healthy and i am doing more of your exercise.I am 18 years old and i am short girl but my body type is normal i think :p.I realy want to know how many hours a day must to exercise my body type.I love gym but i must to have one program who response to me i think is to much 2 hours for me.I lost weight and that is not good for me beacuse i am not fat.I want musels not be only slim.Can you help me please? Thanx a lot,Niki.:)

[...] Read my response in fitness F.A.Q’s to your question: How often should I exercise? [...]

Hi Zuzana,
I have always been a fitness fanatic, played lots of intensity sports, ie – hurling, soccer, now qualified as a fitness instructor here in ireland, 42 years old, resting heart rate 45. Any chance you would let me know your resting heart rate? I can quess your age..
And you do look beautiful, dont be too hard on yourself.

Dermot.

hi zuzana, i love this site.

what happens if i work out more than once a day?

and also if i do say, strength training for 3 days in a row? will i become muscular? I always try not to overstrain myself with heavy weights so that i will not have a sore body the next day.

Dear Zuzana,
I have just begun my junior year of highschool, and I am finding it impossible to work out everyday. I am taking 2 college level courses as well as five other classes. I get home at four and am usually doing homework until about 9- 930. I go to sleep at 10 – 1030. Friday – Sunday I have no school so these are the days I would workout. I want to get into shape but I dont have the time for daily workouts. Are there any little things I could do while i do homework? And is there a specific routine I should do if I am only getting three days of workout?
Thank You So Much!
Emily

Hey Zuzana,

I have heard you talk about Pavel Tsatsouline a few times now in your posts. I am very interested to read some of his books. Can you recommend one to start with ?

H :)

hii zuzana,
my weight is 55kg. i dont wanna loose weight but wanna do exercise to be fit. but i have some food alargy.. sometimes unfortulately when i took that alargy food it makes me feel sick and very weak. so whenever i felt weakness my body does not make me feel to do exercise. most often it happened to me.. so did u think i still need to do exercise daily and i din’t have any fat on my body and i don’t wanna loose more weight. if i am going to loose more weight than it will make me feel looking ugly… any suggestions?

Hey Zuzana, I was wondering if your routines can help build muscle instead of just losing fat.
I’m already in good shape and pretty slim, and I’m trying to put on some muscle.
I’ve been doing the P90X ab workout routine, but not getting much result… any help?
Thanks! =D

Hi EzE,

the more intensive your workouts are, the harder muscles you can build. The more you eat, the bigger your muscles will be. Intensive workout can be either lifting very heavy weights or moving really fast with minimum breaks – just like my workout challenges. The less intensity in your workouts, the softer look you will achieve.

Hey, thanks for the reply,

I do 12-13 different types of ab-workouts for a total of 400 reps and I do some of them with 7 1/2 lbs of weight on my chest. I do these with little to no rest in between. I only drink water, eat no sweets, and I eat plenty. I also eat lots of carbs and protein.
Thanks =]

Hi Zuzana,

I am surrounded by fitness everyday as I work in a gym, there is only one female member who has a body like yours but she works very hard like you! :) I am not a personal trainer and I do like to work out. I completely lost my mojo but getting back into it again as the weather is getting cold and dark. It’s so funny when I do your workouts in the gym as the guys wonder who taught me it haha. Anyway at the moment I’ve been doing my own cardio, 20mins treadmill at 9.5km then as fast as I can go for 2km on the bike then as fast as I can go at 1.5km rowing. This takes overall with breaks between 30mins to 40mins. I did this Mon,Tues was exhausted Wed then again Thurs and I was so tired I’ve slept for bloody 13 hours!! Do I need to eat more or something? I eat fine, I have a cup of coffee and some tuna and rice through the day. At night usually some pasta or chicken with rice. Snacks eek – sometimes a couple of squares of choc at night I get major sugar cravings at that time or I have raw broccoli with houmous. Surely I can’t be so drained from cardio, will my body get used to it? It’s not always been like this?? :(

Hey Zuzana,

I am on a 10,000 calorie diet right now. I have stopped working out for almost two years also. I can’t figure out what my problem is, but I can’t stop losing weight. I’m a guy who is 6’1″ and just 150 lbs. I constantly get asked if I’m anarexic or belemic, because of how I look right now. I was wondering if you have any ideas as far as slowing my metabolism down, or something like that.

Thanks,

Tyler

Zuzana, I’m blown away by your videos and your advice. One of the reasons I don’t work out much is I’m really never sure I’m doing it “right.” There’s so much conflicting advice out there that it becomes analysis paralysis. However, your body speaks for itself. You are incredibly strong. I haven’t been following you since you first began making videos, but others who have are stating that you’ve become stronger before their eyes.

I don’t like to work out. Zuzana, how do you come to like it? You obviously have to like it enough to do it every day. I really detest exercise. Does some change happen along the way that causes you to actually like it, or if I hate it now will I probably always hate it? Truly I admire your figure, but having one like that isn’t incentive enough for me to want to put myself through the pain of workouts. Do you have any suggestions on how someone can really change a feeling like this and actually enjoy working out? That’s really a sticking point for me. Thanks for any suggestions you can give.

HI Zuzana,

I started 4 days ago with your training. After the first time I had sore muscles the next day, but I still trained the next 3 days. After yesterday’s 40 minutes Body work out today I have extreme soreness in the thighs, which does really hurt. Should I go ahead or just wait a minute until the pain is gone?

thanks

Hi Nathalie,

if you are experiencing muscle soreness from previous workout, then do just light workout and light stretching. Light activity will help you to reduce the soreness. If you won’t do anything then it will take longer to get rid off the soreness and if you do another intensive workout, you will make more damage. You can also do some yoga or swimming instead of the light workout.

Great piece! Moving about is essential to our daily lifes, why take days off here and there? :)

Keep mooooooooooooooving!!!!

Hi Zuzana,
Are you a martial artist? If yes, what art do you train? Nice workouts!

Hello Zuzana, I would like to know your opinion and if you are able to write an article about that % of women who suffer premenstrual dysphoric disorders (PMDD), how to exercise those days?…are any exercises for to diminish the symptoms and pain? because some of us loves fitness but every month should lose a week and continuity.. what is frustrating.
Thanks a lot,
Emilia

Well Zuzana. I came across your site after viewing your Youtube on Fast Death. As a person who works out myself I am impressed with your physique.

It has certainly motivated me. I used to run 4-5 miles 5 times a week when I was in the military along with weight training. Then after those years and kids, wife etc. I slowed down. Now I’m not near what I was 15 years ago.

I intend to incorporate your workouts on the days I’m not using KB’s to try to get a shape back. Thanks. I keep all posted on my progress.

Hi Zuzana,
I was told to have a rest day inbetween doing my weights because your muscles are still working for 24 hours after, is this true or can i do weights every day? I currently do weights every other day with some cardio and then on my day off’s i do just 20 minutes cardio.
Thanks R

Hi Rachel,

you don’t need a day of a complete rest between weight training. You just need to change the exercises or the intensity of you workouts or both. Bodyweight training is not different from weight training – both is strength training except that I use the resistance of my own bodyweight instead of dumbbells.

hi zuzana ,

what do you consider light workouts?

and i will be buying a treadmill really soon and i want to know that if running 2 miles a day and 20 minutes of cardio is ok.

and i have a question about your videos . how long does it take to exercise for each session. how many minutes? becauce you have a timer and when it beaps you do another session?

Dear Zuzana,

Enjoying all of the advice and workout vids. Very inspirational.

Though I have a question for you!

My main question is, is exercising during the evening a bad idea?

The reason for asking this is, because I want to know how important what time of day you do exercise.

Especially when I myself find it challenging to wake up too early in the morning, and do some before work.

And as soon as I come home from work, I’m exhausted and tired. All I want to do is relax. Then end up mostly taking a nap. Then cook and Eat. Therefore the only time I can easily fit exercise is before I goto sleep.

Does this disrupt sleeping patterns?

Is it possible to live a schedule by doing one’s exercise routine in the evenings?

Thanks!

Hi Kevin,

that’s very individual so you will have to see for yourself. If you notice that you don’t sleep well after working out at the evening, then try to schedule your training for the mornings. I personally prefer to workout at the beginning of the day when I have to most energy. It is a great way to start your day.

Hi Zuzana
i’m absolutly addicted to your site now, i start my first workout tonight when i get home- i’ll let you know how i do…but after scanning your site for a while now i had some trouble with the FAQ section, i see people talking about it but couldn’t find it anywhere (finally found it under Fittness Tips) just as a suggestion for newbies to include that somewhere it’s a big help, once you find it. keep up the good work

[...] was reading her entry about how often we should workout and I feel that it just might work for me. I like this good break from Capoeira but at the same [...]

Hi Zuzana, I just asked a question but I dont see any answer, maybe u didnt answer it yet, anyway, could you please answer my question if you can?
Thanks

Dear Zuzana!
I very very love you.You perfect You my idol. I from Russia Moscow.
Are you live in US in what state?
what you keep on a diet?
could you please answer my question if you can?
thank you very much
Yana

Hello Zuzka! or Ahoj Zuzko :-) I don’t know, which language suits you the best. You talk English nearly like a native speaker. I’ll try it in Czech. Zprvu bych vás chtěla pochválit za tento senzační blog!!! Moc pěkná práce a nápady na cvičení. Chtela bych Te ted poprosit o radu. Cvičím skoro denně. Zhruba hodinu a dvacet minut se věnuji posilování a deset minut věnuji na začátku intervalovému kardio tréninku (vyměnila jsem kratší intervalový trénink za 30minutový běh, protože ten mě přestával bavit, také mě více unavoval a výsledky se nijak výrazně nelepšily). Čili cvičím zhruba tři dny za sebou tu hodinu a půl. Pokaždé celé tělo (splity mi moc nesedly).Potom mám jeden den přestávku. A potom opět tři nebo dva dny za sebou cvičím. Myslíš, že je to tak dobré, a má to větší efekt? Je totiž pravda, že ten třetí den již nemám tolik síly. Existuje něco efektivnějšího? Jak vlastně cvičíš ty, Zuzko? :) Děkuji moc za radu. Mějte se moc hezky!

Hi Zuzana, I have always had a high fitness level, but after excercise I feel exhausted for the rest of the day. Because of this I tend to excercise at the end of the day, but I think this is stopping me from sleeping. You mention that you feel energised after working out. Do you have any idea why I’m feeling so tired?
Thank you so much for all the wonderful workouts and advice!

hi zuzana im a 43 year old male ive worked out on and off for years .i am a nurseso i owrk alot of hours so i dont always have alot of time for workouts .i am about 25 lbs overweight and i want to get lean and muscular what type of workouts and how often . do you recomend i appreciate any advice you can give me also any diet advice you can give me would b great . thanks zuzana love your site so much

zuzana i think i read it somewhere on your site but what is your weekly training schedule look like?

Hi Adelle – we workout on average about 5 – 6x per week :)

Hey!!
Love your website/videos!

I’ve been working out at the gym for just over a week now. When I go, my trainer makes me work for about 1 and a half – 2 hours of mixing all different types of work outs.
Is that a lot? seeing as you’ve mentioned 20 mins a day is enough.

Thank you

I just want to say that you Rock! so many women look at celebrities for their inspiration, when most are too skinny and do not eat. You are fit and have nice muscle, in a feminine way. I am going to be doing you workouts from nos on. I usually focus on cardio, but that does not work your entire body(running).

Wow, this answered me. I get it now. I was really worried about muscle recovery and the threat of injury.

Ok. I have to go into this some more. I think there are a lot of articles on this site dedicated to changing the way people think. This article is different. This is about the physical. I think this topic is one of the most important on this site(physically speaking) and I think a lot of attention should be drawn to it. It should be required reading. :) I mean if people are in pain they need to know that light exercise is what they need until the muscles heal. If i hadn’t dug in here and found this article i would have thought that I was supposed to do my most intense workout every day regardless of pain, fitness level or health conditions. I would have pushed to hard and eventually got discouraged and quit. Common sense would not have kicked in. Some people are like that.

So depending on your fitness level you allow for recovery with light workouts. But are you saying that evenually you can crank out six of these of these extreme high intensity work outs every week with minimal if any recovery time? I’m know this might sound like a duh question, but i have never been at my full potential physically. I have no clue if there is a time when the body can take this every day.

So does Zuzana do a workout that rips all her muscle fibers to shreds and them she has 2 or 3 light days. Is this HIIT an everyday thing for her because she is in such good condition. I want to understand the process of going from zero and then leveling up to one hundred.

There is a lot of info out there about muscle recovery.

Thank you so much for supplying this info Zuzana – so helpful and informative. And something I can definitely pass on to others!! =D

Hi Frederick,
Not sure where to ask this question, wasn’t able to add a reply at the top for some reason. I have been bodyrocking for 2 years now. Slowly my body shape has changed, for the better, and I feel fitter and stronger. I currently do a 4 minute workout in the morning 4-5 days a week, which I keep this routine constant, a 12 minute workout(bodyweight only, no sandbag) in the evening 4-5 days a week, 1/2 of one of your earlier dumbell workouts(about 30 minutes) 4 days a week and a workout challenge one day a week, usually weekend as these take more time. I add a new 12 minute routine every 3-4 weeks. I usually experience some muscle soreness twice a week. Lately I have been trying some of the older workouts, but have been finding I have to stop more frequently than when I used to do them regularly, due to fatigue. Am I overtraining, or is this simply because my body has changed and I am now able to push harder without realising and with better form. I didn’t keep a record of reps from the early days, so cannot compare. From my description should I ease back a little on my amount of exercise. 

Hi Frederick,
Not sure where to ask this question, wasn’t able to add a reply at the top for some reason. I have been bodyrocking for 2 years now. Slowly my body shape has changed, for the better, and I feel fitter and stronger. I currently do a 4 minute workout in the morning 4-5 days a week, which I keep this routine constant, a 12 minute workout(bodyweight only, no sandbag) in the evening 4-5 days a week, 1/2 of one of your earlier dumbell workouts(about 30 minutes) 4 days a week and a workout challenge one day a week, usually weekend as these take more time. I add a new 12 minute routine every 3-4 weeks. I usually experience some muscle soreness twice a week. Lately I have been trying some of the older workouts, but have been finding I have to stop more frequently than when I used to do them regularly, due to fatigue. Am I overtraining, or is this simply because my body has changed and I am now able to push harder without realising and with better form. I didn’t keep a record of reps from the early days, so cannot compare. From my description should I ease back a little on my amount of exercise.