Jul 27 2009

20 minute Interval Cardio Workout 1/5

This workout has 5 parts. Each part is 4 minutes long and if you do all of them back to back, it will give you 20 minutes of really intensive cardio. This workout is based on Tabat protocol which means that I am using intervals of 20 seconds of intense work and and 10 seconds of rest. This is not written in stone, so don’t be afraid to experiment with different intervals. For a beginner 15 seconds of work and 15 seconds of rest would be more appropriate. If you are looking for something really brutal, than try 25 seconds of intense work and 5 seconds rest. I wouldn’t even want to try that :) If you do, please make a video of yourself because I’d have to see it. 

I am using a  timer from  gymboss which makes this workout much easier for me, because it keeps track of each interval and lets me know with vibration and beep when to start and when to take a break. It resets automatically for each cycle and you can also set it up for desired number of cycles. It’s the best timer I have ever used for my workouts.

The first exercise in this workout is the hardest – high knees with jump rope. You can make it a little easier on yourself and do this exercise without the skipping rope, however you will still hate me and Dr. Tabata  as well :)  

If you do the whole 20 minute workout, it is not necessary to do weight training on the same day, unless you are a complete fitness nut – worse than me :) If you want to do cardio and weight training on the same day and safe some time, then do just this exercise for really intensive 4 minutes as your cardio.  Izumi Tabata found out that 20 seconds of maximum effort followed by 10 seconds of rest repeated for 8 cycles, gives you the same benefits as 40 minutes or more of moderate, steady pace cardio. So you can spend 4 minutes of complete brutality or 40+ minutes drooling with boredom on the elliptical machine – your choice.

If you are a beginner, you can start with just one exercise for 4 minutes, and once you are able to go through all of the 8 rounds, you can progress to two exercises at once and be adding more exercises to this workout as you are getting fitter and stronger. Once you will be able to go through the entire 20 minute workout, you can always increase the challenge by simply going for more intensity in each interval.

Don’t do this type of workout every day. Cycle your training and vary the intensity and volume of your workouts.  

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

 

This type of workout is not appropriate for anyone suffering from heart disease or any type of major health problem. That said, enjoy the torture. 

Best,
Zuzana.

comments


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  • Anonymous

    give it a try :)

  • Anonymous

    Hi Susan – the videos are in the posts – just scroll down or hit the “All Workouts” tab on the right :)

  • Tanya

    Hello Zuzana and Frederick!
    I have been doing your workouts for 1 week and am extremely pleased with my progress due to the effectiveness of your workouts and instructions. I know that you say not to do the 20 mins. interval cardio everyday but this is what I have been doing: 20 Minutes Interval Cardio videos in the AM with a short break and then 40 mins. full body workout. In the afternoon I do the best 20 mins. cardio videos and the rock your body workout-full body challenge. I have been doing this for a week now and my results are exactly what I had expected and then some.
    I am currently trying to come up with a new routine for next week and would like to ask what you recommend. I know that you say to change your routine often but how often should the routines circulate? I was thinking that if I focus on cardio more next week with less weights then that would be good. Would it be beneficial to do two of the 12 mins. interval videos say one in the AM and one in the PM one day and then weights the next and just alternate between them for the week and then go back to the same schedule the 3rd week. And then at the end of the month switch the routine completely.

    If you are able to suggest something I would greatly appreciate it.

    I hope you are enjoying your cross country trip you’ll be there soon enough :) Thank you both so much for all your hard work and dedication to this site and your workouts as well as your cooking videos and diet suggestions!
    ps Charlie and Cali are so cute, I hope Charlie’s skin irritation is doing better now :)

  • Albert

    Hey, I just had a question.

    I go on the elliptical for about 80 minutes a day. Should I be doing a more intense work out? Because I don’t think I can do more then 15 minutes of that. I would think 80 minutes at like 130 Heart rate, would be more beneficial then 15 minutes at 160. I am 26, if that is a factor.

  • Michael Sim

    Hi Zuzana,

    First of all I want to thank you for putting up this website and all the exercises you do. When I feel lazy, I just log on to your site & seeing you working out, it inspires me to exercise too. I want to challenge the Reps exercise one of these days.

    Thank you again

  • http://none judy

    You are so young and you look wonderful. I’m 66 and I want to get my body back in good shape. March found out I have type2 diabetes and so I startred walking now up to 5 miles almost ever day down 25 lbs but need to firm it up alot.. Where should I start? Thanks for all these great workouts… 10 years ago I could curl 25 lbs but hurt arm and just stooped working out and look where it got me. Time to get back…

  • http://www.notyouraveragefitnesstips.com Dave

    Zuzana,
    Fantastic jump rope workout routine. I think the Tabata protocol is a great approach, as long as it’s used in moderation. Thanks for all the great tips!
    Dave

  • Cheryluvlei

    Hey there, I just Looove me some tabata training , it kicks butt in such a short amount of time. Thanks soo much for the inspiration

  • Anča

    Ahoj, Češka? Viděla jsem jak si v jednom videu měla české mléko. =D

  • Jose maria baena

    training is amazing hehehe I’m out of breath I found this page by accident and I’m really happy to know there are people as competent as your greetings

  • luisa

    from colombia.
    I really want to thank you for this amaizing website. I have lost 23 pounds in 2 years and now want to keep shaping my body . you are a great inspiration.

  • http://www.bodyrock.tv liza

    hi,
    i started working out 6 days a week a month ago alternating beetween ur 20min interival cardio and some abs,butts and thighworkouts .3days back i hurt my right thigh and had to stop working out.can u plz suggest some exercises that ican do and not strain my thigh muscle.doing nothing is frustating

  • Tracy

    Hello from Canada!!

    Just started training with a personal trainer and he does the body shocking type workouts you do!! I did the 20min cardio today and it kicked my butt! Very excited to find your site to give me ideas when he’s not with me!! I’ve been training for many years now but never totally got to where I’ve wanted to be!! I realized that I needed a change so that’s when the personal trainer came in to play. My family and I eat very healthy but I used to go on binges that would set me back, now my personal trainer has me taking a cheat day and it really helps me stay focused! I eat six small meals a day consisting of a protein and a carb, grains only in the morning and I’m not eating three hours before bed. Seems to be working great!! I’ve tried your porridge and cauliflower brains, pretty good! Anyways, I definitly will be trying many of your other workouts! Thank you!

  • Ben

    Hi!

    I must thank you for acquainting me with the Tabata protocol, it’s totally kick-ass! But looking around, I keep finding contradicting information about it. First, some say you’re only supposed to do 4 minutes of this stuff (!), and not 20. How come you do 20? Also, does it really replace all moderately aerobic activities like long range running, or should one do both in parallel?

    Thanks!

  • Hannah Campion

    Hey, ive been looking at your workouts and they seem to work very well. But, i am a vegan and i eat alot of fruit, but lately ive been gaining wight, any idea why?? Cause my goal is to get your stomache!

  • Ksenia

    Hello Zuzana, I want to ask about the time between exercises.

  • Denise

    Hello Zuzana,
    First of all I just wanna say you are such an inspiration for me! Ever since I have started watching your videos and reading your blogs I have had the motivation to start dieting and working out. Thank-you so much for putting up all this info!! I was wondering if you could give me some hints or tips I should say as to a work-out plan I should follow? You have soooo many awesome workouts I dunno which one to do first! :-P I am at an intermediate level. If you could do that I would appreciate it so so so much!! Big thanks from California :-D

    • Frederick

      Hi Denise – Zuzana works out on average about 5 times per week. You can select any of the daily workouts and get started. Keep in mind that you can modify any of the routines or individual exercises to your fitness level. Welcome to the journey!

  • paolo

    Hi Zuzana,
    first of all sorry for my english, I hope you’ll understand me at least.
    I found your website accidentally and I appreciate it very much. It’s very interesting and you are very pretty.
    Well, I am interested in this type of cardio workout. I have only one question. How much long have to be the interval between the different exercises?
    Thank you for your answer. bye

  • Bianca

    Hi Zuzana

    I found your website a few weeks ago and I have applied your workouts to my daily fitness schedule. I have learned so much from your tips and advice. I tried your 20 minute interval cardio workout for the first time today and I must admit I almost died. lol but I am proud to say i made it through the entire workout (with a couple of modifications of course lol) I just wanted to say thank you for posting this site and having the couage to admit that you have to work for the great body that you have.

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  • e. mae

    Incredible Cardio…..my first time doing this one, my chest was burning, and my muscles were on fire. I loved it!!

  • Kinomaker

    Hey I have one question. Though I’m loving the workouts, I see that I’m not loosing much weight yet. I have tried it for about 2 and 1/2 weeks now. I do feel like mu body looks a bit toned, and that i am strengthening my muscles, but not much change on the weighing scale. Please help Zazana.

    My target weight loss is 10 pounds and I have also given up sweets

  • Kinomaker

    tried it and loved it. thanks so much

  • http://www.facebook.com/HealthyLo Lauren

    Hey Zuzanna and Frederick!

    I just tried one of your workouts for the VERY FIRST TIME today! It was an exciting day for me :) My girlfriend and I went down to the waterfront here in Portland, Oregon and it was sunny and BEAUTIFUL outside. We did this cardio sequence on the grassy area. People were watching us for sure, but we didn’t care. It was hard, but sooo fun. Looking forward to many more workouts with you! Hello from USA =)

    Lauren
    naturopathic medical student

  • Nunu

    Hello, i have for 2 weeks start your excercise for beginners i make it now everyday. Now i have read anythings in the internet about Cardio (and on your homepage) so my question: its right to make cardio 1 time per week? And if i make the cardio then the excercise to or not? (I am sry about my english i know its not so good but i hope you understand) =) and ya you are really great i love your homepage its really a good help. Big thx

  • Nicole

    I want to firstly say thank you for all your workouts! I am a stay at home mom and needed some high intensity workouts that I could do instead of at the gym. I am 5’2, 110 lbs. a couple months after having my baby I was in the best shape of my life because of my clean eating while pregnant, and working out hard core for a couple hrs a day. Anyways, life happened and my belly (which used to look like yours) has gotten a little loose. What do you recommend/ I’m trying to do the no junk food rule for a month, and work on abs 4xweek. Should this help/ Some say you only need to work your abs hard core 2 x week, I find that hard to believe, what do you think/

    thnks so much love!

    Nicole

  • Rav

    HI,

    Where is your rope from?
    ravinder

  • http://gohealthydeals.com Marisol Immerman

    Suddenly, you go on a starvation diet supposedly well calculated to lose weight. Yes, you are going to lose weight, because the body is going to start burning up tissue to compensate for the loss of food. So, if you have already been undergoing a speedy weight loss plan or diet, you require to know whether it is working in a positive they are in a negative manner.

  • Yukio

    KONNITIWA Zuzana
    How much calorie can you use by 1-5 workout?

  • Julie

    hi zuzana,

    i have had 3 abdominal surgeries and one natural child birth( 4 years ago). i am happy with my weight at 107lbs. but i would like to tone the tummy and lose some bulge. Please give some advice on how to do that.

    • Frederick

      Julie – these workouts are great for toning the whole body – tummies included :)

  • Mimi

    Hi Zuzanka. I would like to let you know how grateful I am to find such a website. And also I would like to say how much you have inspired me to start working out again. You are truly fantastic! I have lost my baby about a month ago. No need to explain how I feel and how unbearable days are lately. I mean there are days I don`t want to wake up in the morning at all. Anyway. Just would like you to know that you have pull me back in life again. I have started the work out for beginners last week (4 times) and yesterday I tried the 20 min. interval cardio, which is great by the way. And today I am just looking for another work out just to feel better about myself. I run occasionally or excercise at home twice a week. I had about 128 lb. than I lost with my pregnancy down to 119 lb. but now I am up to 141 lb. which is awful. Lately I have ate everything not really knowing what it is, just to keep my hands and mouth busy, trying not to think and on kind of stupid reason to see my belly growing as if was still pregnant. But I have to get back on track right. Well Zuzanko you are real inspiration for me and every time I do exercise with you I just rootting for you, saying: Zuzka keep up, don`t give up, one more round, go go go…, if you can, I can… and it is really helping. And more I sweat, more tired I am after my work out, more energy is getting back to me. So BIG THANK YOU!!!! I will stay around to get back in shape so one day I am strong and healthy again to have a healthy and happy baby. Have a nice day. Pa pa Mimi

    • Frederick

      Hi Mimi – we are both glad you found us :)

  • Jany

    HI ! I do skipping exercise but cant do with single single leg, i do it with both legs jump. can u tell me how can i practice or start using single leg(one by one) skipping.

    plz do reply to this.

    I do 80 or 100 jumps of skipping using both the legs at once in 30 seconds.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Practice it first without the rope if you need to.

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  • Ralph Downey III

    Thanks for sharing such an awesome cardio workout. I know it must be intense because you were beat after the jump rope part. I will need to call 911- before I start! lol

    Best,

    Dr. Ralph Downey III
    Los Angeles

  • Stacy

    I just did the work out for the first time and it was INTENSE! I did the “easier” version with 15 seconds of work / 15 seconds of rest, but it still kicked my butt. Serves me well for thinking it looked easy and wondering why you re so out of breath… I thought I was going to die at one point lol. I think I’m going to order the gymboss timer as well. I did this workout at home and used an interval tracker that is free to use online, but that won’t do if I want to do the workout at the gym. Thanks!

    • Adriana

      i was wondering what website you found the online interval tracker.. if you could let me know that would be great!
      thanks :)

      • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

        Just click the blue link in the post ;)

  • Anthony

    Hi Zuzana
    Just discovered your site, love it !
    I like to watch someone who pushes themselves to the limit.
    I have searched the site to try and find the answer to this question but could not find it.
    How long do you rest for in between the 5 exercises?.
    I cannot tell from your videos since they are filmed seperately.
    I assume that you do actually do the 5 exercises consequetively don’t you?, or is there a gap between each one.
    Regards
    Anthony

  • sera

    Hi Zuzana am a female and 23 yrs old, am aroiund 90kg and 156cm, i no am obese, and its a long time that am trying to loss weight, am very strong and can do the hard workouts, now i do your 40min full body workout and your 20mins cardio workout, by the way its not this one the oether one, i try to eat about 1500cals everyday, since last week that am excercising i didnt loss any weight yet, is this normal, shal i do more cardio instead of that full body workout, what is yr suggestion for me, and thanks for ur time, i rly love ur videos and i got more serious about working our since i saw ur video on youtub, thanky u
    Sera

  • Margaret

    hey zuzana! you’re amazing, i just wanted to let you know how much i love watching your videos, your body makes me want to work out even more, but since i’m new to tabata, and you recommended four minutes with one exercise, i`m still kind of confused! do you mean doing shorter rounds so that the whole cardio workout only lasts 4 minutes? also, do you think it’s okay if i do this workout three times a week? it’s not everyday but i think it’s really good cardio, since the other days i plan on doing full body workouts, my main goal is lose fat for now, and if i can gain some lean muscle that’d be awesome. what do you think? thanks!

  • http://www.legal5ounds.com Carroll B. Merriman

    t appears that you have placed a lot of effort into your article and I require more of these on the net these days. I sincerely got a kick out of your post. I don’t really have much to say in response, I only wanted to comment to reply wonderful work.

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  • Julia

    Hi! You have a really great website. What do u recommend for me? I have been doing your total body workout for beginners, but i need cardio to go with it, and at 200lbs, that isn’t easy.
    Thanks! <3

  • Míša

    Ahoj Zuzanko ! Máte moc prima stránky ! Chtěla jsem se jenom zeptat, jestli vaše cvičení jsou jen na posilování a zvyšování zdatosti, nebo jestli u nich i zhubnu. A nemyslím tím zhubnout dvě nebo tři kila. Mám nadváhu a potřebuji zhubnout víc. ( Doufám že nevadí že píšu v češtině, ale jsem opravdu strašně, strašně líná myslet anglicky :-D ) Předem díky za odpověď. Míša

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Ahoj Miso,

      ja cvicim abych si udrzela silnou ale i stihlou postavu. Cim vic energie ze sebe vydas, tim rychleji zhubnes (pokud se ovsem neprejidas). Cim intensivnejsi cviceni tim lip at uz je tvym cilem hubnuti nebo jen zpevneni postavy. Abych to tak nejak shrnula, cvic pravidelne, neboj se dat do toho cviceni co nejvic energie, a jez do polosyta. Ja jim male porce zhruba 6 krat denne a nikdy si nenacpu brisko tak aby se mi po jidle chtelo spat :)

  • Angie

    Hey Zuzana!

    I am a very fit and active person and have been for some years now, so this workout is just the shock my body needs right now. I definetly need to change it up a little. However, I have always done a lot of cardio, particularly running. I do both sprinting and long distance to alternate between aerobic and aneorobic cardio.

    While doing this 20 minute cardio workout, let’s say twice a week, can I still do cardio before or after on the same day that I do it? I just feel that a 20 min workout for that one day is nothing for me, not to say it seems easy (AT ALL) but just so that I can still get in some more running or cardio that day. Thanks!

  • Marianne

    Hi Zuzana!

    First of all i just wanted to thank you for this site. I discovered it a few days ago. You are very kind and sweet for doing all this. And theres so many great tips and workouts on here! I’m very excited to start eating healthy and becoming fit like yourself. You are my inspiration! =] Currently I have trouble with eating too many sweets. :( But I’m going to start fresh and start eating clean. Thanks again and God bless!

    And i have a quick question, What kind of jumprope do you have? I want to invest in a good one.

    Keep up the great work!
    Marianne

  • Vicky

    Hi Zuzana! I would like to know around how many calories can you burn with your workouts videos I mean an average?

    Also your site is really great! Thanks for posting such greats videos!

  • mark

    great workout but beware, you’ll be super sore for the next few days. i work out 3-4 days a week doing mostly circuit training and i havent been this sore in a looong time. and i love that! thanks for the great site and for your sincere effort to help people. the world needs more people like you :)

  • Stephanie

    I a wanting to start with some of your videos.. I currently weight 189lbs.. and want to get down to 130lbs… I have recently had a baby so my stomach really needs soe help.. I was wanting to ask what would you advise me to start with?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Stephanie – you might look at starting with our beginners workout. This will get you moving again and in a better position to start with some of the more advanced workouts here on the site.

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  • Zenik

    Hi Zuzana,

    I just found your website today and i love it. Learned so much new info by watching your videos and reading comments. My question is do i take a break in 20 minute Interval Cardio Workout lets say before i go to 20 minute Interval Cardio Workout 2/5 or 3/5. Also I am doing some working out in gym all body for 2 days then i will add your program 20 minutes interval cardio and two other days i found this interval cardio for running:

    5 min with speed of 3miles/hour
    60 seconds with speed of 8miles/hour
    90 seconds with speed of 4 miles/hour
    60 seconds with speed of 8miles/hour
    90 seconds with speed of 4 miles/hour
    60 seconds with speed of 8miles/hour
    90 seconds with speed of 4 miles/hour
    5 min with speed of 3 miles/hour

    My second question is it good enough or little bit to much, my goal is to loose aprox 15 pounds in next 8-10 weeks and get abs. I have abs muscles buti need to burn dat fat to see em.Also my diet is pretty good, i try to eat a high protein foods with low fat and more often but smaller portion. Between what’s your background if it’s not a secret:)?

  • Pauline

    Hi Zuzana,

    I seemed to have accumulated fat around the knees :c do you think lunges and squats can help me get rid of this or should I just focus more on high intensity cardio/plyometrics? What is the best workout for that?

    Thanks!!

  • Robert M.

    Hello Zuzana,

    I came across one of your videos today on YouTube. It goes without saying that I was immediately impressed with your beauty and very athletic body, but almost at the same time I was equally impressed with your body mechanics, clear instruction and high level of sincerity.

    I have been involved in many forms of fitness training throughout my life, and have managed two state of the art fitness facilities. After all of my personal experience I, like you, have developed a high level of fitness using very simple tools and diversified programs.

    You are a treasure. You are doing a lot of people a great service, and you are clearly qualified to do so. I wish I could meet with you and discuss fitness training protocols and equipment, but it seems unlikely. Maybe we could exchange ideas in email, but with all the creeps on line that might not feel safe to you. I have seen some of the comments that have been left on YouTube and another video sight that you are on. Let me apologize for all the rude and thoughtless things some men are capable of saying.

    I would like to tell you about a fitness tool you might enjoy. They are called SmartBells. I have been training with them for 10 years, almost exclusively. They are the most unique and evolved fitness tool I have come across. You can see them at thinkfit.com
    If you decide to get one I would recommend the 12lb. bell. The 24lb. and 48lb. are really great too, but you can get a great workout with the 12lb, and they are reasonably priced. The design of the bells invites circular and elliptical movements which produce a great training effect and feel really good to perform.

    Blessings and best wishes

  • Nádia

    I just want to thank you. I have been searching for a site where I can have free videos and still have quality and your videos do! THANK YOU SOOOO MUCH :D keep spreading health!

  • E.E.

    hi tiago!
    I believe I’ve heard that (maybe even from Zuzana) spreading out your workout throughout the day little by little really does help alot and brings results. We’re all different as far as our bodies go, but I find myself doing very quick exercises here and there (ex: hanging leg raises, or some jacknives, etc., only for like 20 reps) maybe once or twice a day in addition to a whole workout routine and within 2 weeks I see more defined ab muscles. In the end, it can’t hurt so you should give it a try!

  • E.E.

    hi there BADE!!
    if you don’t mind my suggestion, I can tell you that the black jumpropes from EVERLAST are very good!! I believe they carry it in Walmart and some Ross stores. It’s heavy duty–meaning that they’re veeerryyyy sturdy and they have that “whip-like” feeling to them. Also, they never ever coil up because on the handle, it’s not directly connected to the rope, but rather, it’s connected by a ball at the end of the rope which allows it to freely spin. I’m not exactly sure which version of EVERLAST it is as there are several, but I believe it was deluxe or something like that. Hope it helps! :)

  • Tania

    Zuzana I think your genius, these work outs are all so great. I really admir what you do and this website is my top 3 favorite sites!

  • BADE

    Hi Zuzana,
    I’m thrilled about finding your site. After being fit my entire life, I have just gained 25 lbs (11.4 kilos) while I was in college for the past 3 years. To make matters worse, I am 31 and my metabolism has slowed down. I am not flabby, but I am now much thicker compared to my usual svelte and toned physique, and I have developed cellulite. After reading your site, I am really inspired because I think I can lose the weight in 4-6 months!! I have already recommended the site to friends!

    I have a question about the jump rope you use. I know that you responded to one comment and said that the same jump rope does not need to be used. However, I have been shopping on the internet for jump ropes and I have NO idea which one to select. If you can provide the brand of your jump rope, I would appreciate it. Thanks again!

  • tiago

    hey zuzana i have 2 questions:

    1st, if a 4 min workout designed by izumi tabata is equivalent to 40 min moderate jogging, 20 min equals 3h?

    2nd, is it possible for me to do a 4 min abs workout, a legs and arms and an upper body workout, following the tabata protocol, all this in different times of the day and with positive results? for instance, using the tabata protocol of 20 sec workout and 10 sec rest for 8 rounds in an abdominal based workout should provide better results than performing many abdominals.

  • Ali

    I’m planning to join Toronto Police and presently getting ready for the fitness testing.
    My problem is that heart rate goes up pretty fast and i have to slow my pace down – what do you recommend as far as keeping the heart rate a bit low while doing running/sprints etc.?
    Also can you recommend full body compound exercises for fast strength results..
    ?

    Thank you kindly
    regards
    Ali

  • Maryam

    Hi Zuzana,

    I am rely keepin up with ur workouts. I do one (or two) or ur workouts 6x a week and I am getting better. the summer fit program wasnt challenging enough, so now, i am putting in ur other workouts as well. like yesterday, i did the workout challenge 3 (only got 3 rounds and 20 situps–my deltoids were killing me!) but maybe cuz the day before that i did the weight training one AND the day 2 of summer fit :) today, i m doing this–hopefully, i can do the whole thing.

    the only thing i m struggling with at the moment is the diet (this whole fasting month is so full of traditions n dinners at other people’s house–kind of like the christmas time–except for a whole month =)

    buy i m gonna stick with the workouts and try rely hard on my diet too. every time i cum to ur site, i get inspired all over again…so thanks a BUNCH! i cant tell u how much i appreciate it.

  • serzie

    hello Zuzana, first of all, I LOVE your site! am glad that these exercises can be done at home without the need for expensive equipment. do u have any exercise tips for someone with knee problems? my knees are pretty weak but i still wanna be able to do interval cardio. look fwd to your advice!

  • oudai

    ok buddy

    thank u so much

    nice to talk with ya ^_*

    oudai ^_*

  • oudai

    hi

    sorry again

    but do think that’s problem from the Rope ?

    and so sorry about my language cuz I’m arabic ^_^

    and thank u so much ^_^

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      oudai, I really don’t know :)

  • oudai

    hi Zuzana

    sorry
    but when i use any rope at home
    I feel difficult I dont know ..

    can u explain how i play with it

    sorry again

    oudai

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      oudai, I would like to help, but I am not sure how.

  • oudai

    hi Zuzana

    I like you ..

    I wanaa ask ya some question

    ok

    can i use any rope in home…. or ….must be like that with your hands ?

    and thank you so much

    oudai …

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Qudai, you don’t need the same skipping rope that I am using in this video.

  • Dee

    Hello Zuzana
    I sent you a question once but could not find where you answered me. I am new to your site and not sure where I posted the question. :-) Anyway, you look great and are such an inspiration. I am a person whose schedule is extremely busy! My goal is to drop some weight (about 20 lbs) and get leaner. Do you suggest equal cardio and resistance training or more resistance training and a little less cardio? Also, I am not sure how to eat. Have you ever had any weight issues or have you always been fit?

    Thanks

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Dee,
      I please go trough the site, because I have answered in my posts all of your questions. You can find all of the information that you need in Fitness F.A.Q’s.. I have never been obese, but I used to have problems with over weight many times in my life and I have never been as fit as I am now. I follow pretty simple rules in terms of diet and exercise that I share with everyone here on BodyRock.Tv. If you go through the posts, you will find your answers ;)

  • cedrix57

    Hi Zuzana.

    I did this workout for the second time. Now I tried the hardest version with 25 seconds work, and 5 seconds rest. If you want to see me, I put the part 1 and the part 2 of my training in youtube.

    It was very hard for me, especially the third exercice, I am really happy to done this workout.

    Cédric,
    France

    • Khadijah

      I saw your workout it was fantastic. Keep going. I looked hard but you kept going. Great Job

  • http://www.bodyrock.tv Lorraine

    I ordered a gymboss timer just to try out this workout. I did it two days ago and it was very intensive. Zuzana is right about the gymboss timer making it easy to keep track of time and stay focused on the interval instead of keeping track of time. Will definitely add this into my routines. Thank you for all your videos and advice Z!

  • Gina M.

    I forgot to ask: is it OK if I do another 20 minute interval cardio workout on Saturday or Sunday or even during the week if I rather do that than another workout? In that case I would be doing three cardio workouts: 20 minute interval cardio x2, and Best 20 minute cardio workout.

    Is it too much?

    Or maybe, instead of doing the 20 minute interval cardio workout twice, I could replace it by the Cardio and Core workout from the Summer Fitness Workout?

    I can try and see how my body responds, but I’m afraid I might not feel anything in particular and actually be doing something bad for me.

    I really appreciate you being so attentive and available, thank you :)

  • Gina M.

    Thank you for your advice Zuzana.

    I can’t believe I almost missed the Gymboss contest! I come here regularly looking for updates, or as I said, to workout “with” you! But I missed the one with the contest!

    This is my lucky day!

    I saw there where a million responses! I’ll give it a try :)

    That is a good idea for a contest, thank you! (I love sweating with this workout!)

  • Gina M.

    Hello Zuzana, thank you for your quick answer.
    I’m not sure how much time it took me to finish the different exercises I wanted to do throughout the week (Summer Fit Circuit, Body Blast and Rock Your Body), but I think that making only one round on busy days is really enough (I did no more than 20 minutes)

    I decided I was going to do something like this this month:

    M: Rock Your Body (it’s one of my least busy days for now)
    T: 20 minutes Interval Cardio
    W: Summer Fit Circuit
    T: Body Blast Workout
    F: 20 minutes Best Cardio Workout
    S: Active Rest (dancing)
    S: More Active Rest (some abs or stretching)?

    What do you think?

    I noticed I sleep a lot better :)

    Both active rests are on the week-end because I can only work out during the week, when I have some time alone at home (I live in a small studio with my partner)
    Is it too much? I try to listen to my body, so if I’m feeling too tired to do one workout, I do something else (go for a walk, some abs, dancing… whatever my body feels like doing.)

    Any advice is welcome :)

    I was also wondering… the 20 minute interval cardio workout and the 20 minute cardio and core from the Summer Fitness Workout are two of my favorite workouts (this is who I find you :D ), but I need a timer for both… The Gymboss seems fantastic but I can’t really afford it. I’ve been doing them with you, so I can listen to your timer (and I have to admit it’s nice to do the workout with someone else :) ), or I use an online stopwatch but I have to look constantly at the screen so my neck is not in a good position. Lately my internet connection hasn’t been too good so I can’t really follow that way… So I was wondering if you had other ideas of workouts as challenging as those two I like, but which do not require a timer (or a watch in case I do them outdoors)

    Thank you very much!! I hope I’m not asking for too much :S

    I think your workouts and recipes are very creative, it has motivated me to think about some I could share with you, and if you approve, share with everyone else.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Gina M.,

      your program seems to be very good, I am sure you will make a great progress if you also stick to a healthy clean diet. I hope you entered the contest for the gymboss:)
      You can still do some interval workout by counting reps if you don’t have a timer, but having the timer is much easier.

  • Michael B.

    I love the changes to the website! You and Frederick really improved the user friendliness of Bodyrock.tv! Keep up the good work and thank you for all the hard work and dedication to fitness and living a healthy lifestyle! :) You guys Rock!!

    Take care,

    Mike

  • Gina M.

    Hello Zunana,
    First of all I want to thank you for this website and all the exercises, fitness tips, and very good recipes. It is actually touching to see there are still people out there who help others without asking for anything in return. I really like your videos, they are very motivating and you seem like a very nice person, honest and caring, and pretty fun too. :)

    I tried this 20 minute interval cardio and found it difficult, but I did OK, better than the Best 20 minute cardio (I had to skip half the push-ups! But the rest was fine.)

    I’m interested in the Summer Fit Circuit, Full Body Blast and Rock Your Body workouts, but since my vacations are over, I was wondering if you could tell me approximately how much time I need to do each one, so I can plan my schedule more easily.

    I was also wondering, can the Gymboss be used for swimming? I read it was waterproof, but maybe swimming might be too much…?

    I read somewhere on this website that you did Pole Dancing videos, are they still available? Are you going to do new ones? I would love to try that too.

    One last thing: thank you for reintroducing me to the jumping rope! I think I was much better when I was a child! It’s really fun to exercise with, I even feel younger ;)

    Good luck to you and all your followers!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Gina M.,
      If you are a very busy person – like most people nowadays, you don’t want to spend too much time doing your workouts, you have to enjoy your family and friends, so keep your workouts short. Try to aim for 5 to 30 minutes, but exercise every day or at least 5 times a week. Remember that the more intense the workout is, the shorter it should be. You can easily do a 5 minutes of incredibly intensive workout one day and moderate intensity workout the next day. The Rock Your Body workout is quite time consuming, but you don’t need to do all of the sets and all of the exercises. You can split the Rock Your Body workout in half and do the first half on Monday and second half on Wednesday for example. Your goal is to do something else from one day to another. Vary the exercises, workouts, and intensity every day. I think that the Gymboss is water/sweat resistant but not water proof. I will ask the manufacturer to make sure. Thanks for writing me :)

  • vale

    hi zuzana :
    I saw you videos and I think that are really great, and inspirational
    Hope you can understand my english hahahah

    I make a routine:
    Monday : Best 20 minute cardio workout
    Tuesday: BodyRock Boot camp workout
    Wednesday: 20 minute interval cardio workout
    Thursday: Boot camp circuit workout
    Friday: Best 20 minute cardio workout
    Saturday: Full body blust workout
    Sunday: Active rest

    After all these exercises 30 minute in an elliptical machine

    I dont know if my diet is good, for the brakfast I eat a fruit and then milk with cereal, between the breakfast and lunch I drink skim milk,
    in the lunch I eat a fruit before the food, between the lunch and dinner I drink skim milk, then for the dinner a small portion of food

    That is my plan of workout, my goals are decrease my level of bodyfat, loose belly fat, and loose weight. Im not fat but Im like 5 pounds of my normal weight, I have belly fat and fat in the waist or in the hips, is in that area, is not a lot but I have more than normal

    That is all, I wait for your answer
    I like a lot your videos

    bye!

  • Biliana

    Hi Zuzana,
    First off, your workouts are amazing!!! and your body’s amazing too,i’m so jealous sometimes =]] haha
    I found your website on youtube about 3 weeks ago and i’ve been doing your workouts since then..my 6 pack are showing,my butt is smaller,shoulders look great [i'm not bragging:)] everything that a woman could wish for haha.before this i just used to jog and do some pilates,but your workouts are kicking my butt every day now =] and what’s even better i go to sleep earlier because i’m exhausted every day and that improves my beauty sleep haha
    the only problem that i have is that i just loooove food! =] whenever i feel accomplished for exercising so hard i take this huge piece of chocolate cake and keep telling myself “this is not bad,you deserve it” hmmm have you ever experienced anything like that? because i know it’s bad.

    Thank you,
    Biliana

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Biliana,
      I used to have the same problem, but I have solved it. I am learning about healthy treats that can satisfy your cravings. For example almonds with low fat yogurt or banana in whole wheat wrap with 1 spoon of peanut butter.

  • Susan

    Can I do the high knee jump ropes, even without a jump rope? I don’t own one and I’m pretty much stuck to my room for exercise, but I can do high knees and imitate a jump rope by moving my wrists.

    You’re very impressive with that rope. Kudos!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Susan,

      even if you don’t have a jump rope you can have an excellent workout just by doing high knees.

  • Drew

    hey i love this workout! i do it in our warehouse at work and it has me pouring sweat and my heart beating like a race horse.
    i was going to say that did this exercise the first time by memory and i did something different accidentally , but it proved to be just as tough then what you originally did. at least to me. i jumped with both legs trying to touch my knees to my chest. it was slower of course but it really got my heart rate up for the other exercises to follow. i thought i’d share. thanks for what you do.

  • john

    Hello, all right? My name is John I’m Brazilian. Your videos are very good. Where to watch practice at home. thanks:) kiss

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  • karla

    heyy zuzana =] your videos are incedible =] i use to workout often i was loosing weight then spring break came along and i just stopped completely=/ i did gain some weight but not too much.. i decided that iam getting back in shape and i did this cardio workout only to the second part and i was dieing.. but iam not giving up i will do it all! iam 5’3 and i weight 137.. i really want to go to 120 or 125.. what do you suggest that i do from your vidoes?

    thank you very much for this great website..

    karla =]
    hope u write backk. take care

  • Vânia

    Hi Zuzanna and Frederick! :)

    I love this routine (and all your other ones just as much) because you do stuff I’ve never seen anyone do before. There is so much variety in your workouts and that is great because it is key when it comes to getting great resutls and seeing changes in your body. I heard about your website through my boyfriend and I’ve been an avid fan eversince. Thanks you guys! :)

    I’ve noticed the variety and unusual workouts and that is precisely why I’m commenting. I’ve seen this video on youtube about a guy doing upper body cardio, something I’ve never seen or heard of before and thought you might enjoy trying it out as well since it is really challenging.

    Here’s the link: http://www.youtube.com/watch?v=FfvfwVFYPp8

    Thanks again! :)
    Vânia

  • Therese

    Hi, Zuzana.

    I just discovered your site and love it! I am following on Twitter and just posted your site on my Facebook page for my friends to see.

    Thanks!

    Therese

  • Mohammad

    Hi Suzana

    I can’t do this type of rope jumps, could you help me how to do

    many thanks

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  • Laura

    Yes, you’ve got it, The China Study by Dr. T. Colin Campbell….exceptionally good info. To get you started, here’s a delicious & healthy vegan recipe: 4-6 sweet potatos, many carrots & onion, 1 can coconut milk, 3 T curry powder, 8-12 oz chickpea=Coconut chickpea curry, it’s my best & very good w/ steamed raisin greenbeans w/ a lil olive oil on the side! also you can freeze for later=) <3 Laura

  • Jody

    Dear Zuzana,

    By accident I found your workouts on youtube and I absolutely L-O-V-E them! Since last January I’ve been working hard on losing weight and getting in to shape. I first tried it on my own and lost 2 kgs. Then I hit a plateau and now I’m working out with a personal trainer 2-3 times a week. Mostly we do circuit/weighttraining. But, since it’s very expensive (and I’ve only paid for 3 months, I’m entering my last month now), I need to learn how to do weighttraining and cardio on my own. Your workout-videos are very good and your tips are very helpful!! I’ve done a couple of workouts now and I find it very comforting knowing I only have to do a 20min of brutal torture and then be done instead of an hour on the treadmill.. Thank you so much for wanting to share this with us :) You’re a true inspiration!

    I’m looking forward for more tips and workouts from you!

    with love,
    Jody

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  • Laura

    Hello Zuzana! I want to let you know that you are an inspiration=) Also I am here to tell you about the benefits of a vegan diet and highly recommend the book The China Study, which tells about a comprehensive study on both animals and humans over decades long with valid results. Vegans live 10-14 years longer than non-vegans with vegetarians living an average of 7 years longer. xxoxo <3 Laura

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Laura,
      is that book written by Dr. Campbell? If yes then I have got it and I will take a look at it, thanks :)

  • Charlene

    Zuzana,
    You have great workouts and tips. This is the next workout I’m going to try tomorow morning instead of going on my usual morning run. I did have a quick question just out of curiousity and I apologize if this is already answered somewhere on your site, but about how long did it take you to where you are today (in terms of your body). Don’t worry I know it doesn’t just take a quick fix but I think I need some motivation and to know that I’m not “not working hard enough” it just simply takes time.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Charlene,
      well I was always up and down with my body and fitness in general. Last year I was really frustrated, because I didn’t workout neither watched my diet for about 4 months in a row and I gained weight and got out of shape pretty fast. Than I started again, but this time I got really serious about training and got in nice shape in just 3 months. I didn’t have as much muscle tone as I have now and I wasn’t as strong. I think the reason was my diet. I did eat small portions which got me slim, but I ate just about anything and a lots of junk food. I am not the case of a woman who used to be extremely out of shape and become a supermodel in few months like Tosca Reno for example :) I was just a regular girl who was constantly fighting with 6 to 10 kilos of overweight. Getting into shape really does take time and effort. If it was so easy, everyone would be in shape. Think of it like this, if you can make it, you will be one of the very few people in your country who is actually fit :)

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  • Stephy

    Zuzana- I have been working out with a personal trainer for 4 years and doing a bootcamp at my local gym. Four years with my trainer hasn’t given me the results that your video workouts and healthy eating advice has given me in just a few short weeks! I have faithfully been doing your workouts at the gym and seeing amazing results!!! You Rock! Your workouts are tough and very effective! Thankyou!!!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Stephy, I am very happy to hear that my workouts have helped you and I appreciate that you have posted this comment to share your experience with others. I hope that my workouts and advice will continue to bring you the best results that you deserve.

  • Marie-Josee

    Hi Zuzana,

    I live in Montreal and one day I was looking on youtube for exercises and
    I saw your site… thanks to youtube!!!

    First of all I really really love your site and the exercises.

    I want to workout my abs, my butt and the back of my legs a lot because I
    don’t have good circulation a I have cellulite…I want to lose my lower
    belly fat and get rid of my cellulite. I’m working really hard to get rid
    of my cellulite but about my lower belly fat I need more or new
    exercises… can you help me???

    I also want to know about fat burner…Is there any fat burner that are
    good and really works? I want to lose between 5 to 10 pounds.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Marie – Josee,

      you have to work your whole body in order to get rid of cellulite and belly fat. Targeting only the problem areas will not help you, besides you would hardly burn any calories which would result in no result what so ever. Your body burns fat equally from each of your body part. This means that if your body stores more fat on your belly, then you have to be patient and keep working the whole body until it will be visible on your abs as well. Read carefully my Fitness F.A.Q’s there is all of the information that you need to know. It is more simple than it seems.
      I don’t use any fat burners except for coffee. I drink coffee before my workouts.

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  • Anna L.

    Hi Zuzanna,

    I love your site, I’m totally hooked up! What’s the strategy behind putting the specific exercises for this Tabata cardio? I always use compound movements (two consecutive exercises work the same muscles) when putting a Tabata routine together.

    Tahnks :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Anna L.,

      I chose these exercises because they are great for developing explosive power and also visible muscle definition. Perfect for me, since I am trying to shape up my legs and butt :) What kind of exercises do you use for your Tabata training? How long are your workouts and how many exercises in a row do you do? Thank you ;)

  • kelsey

    hey!
    i really like the 5interval cardio workouts! You make it look so easy! im a beginner so im hopeing that you will keep you interval cardio workout videos up for awhile so i can soon make it look easy too ^_^
    Thanks for being an inspiration to me too, iv always been drawn to healthy living and you site is wonderful on really teaching me what i need to know to reach my health and fitness goals! Keep doing what you’re doing and ill continue doing what you’re doing too!
    Thanks again for being so awesome!!
    <3 kels

  • Hoey

    Hi Zuzana

    Where did you get that little device that beeps when you complete an interval set and then beeps to notify you when to start the next? Can you confirm the name of that product and where I can purchase it, note that I live in the UK.

    Thanks
    Hoey

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Hoey,
      the timer is called gymboss and you can buy it online at http://www.gymboss.com

  • Kristina

    Tabata is brutal but effective. Helped me shed 3% body fat in 7 weeks. I’m still going!

  • scottpee

    Zuzana, what ever happened with the chin up competition with that online guy??/ Did you beat him? lol….I think you are the most perfect physical female ever to grace the screen, Stunning! Lucky hubby!!! The workouts are wicked, too good sometimes! sometimes i don’t like you (wink)hahaha…but the ab workouts and the cardio are SO good to do! My long lost 6 pack are finally showing again, i have been hard at it for months – the diet info you posted is very helpful in achieving my goal – i am going to buy a juicer eventually, like the one you had a posting on. I also added protein powder to my diet, with low calories/high protein, i run 5-9 km/nite so i need to revive the leg muscles, i was told to use protein to supplement my body breakdown. Do you use any sort of protein other than thru the foods you eat? I look forward to each and every post you make – you are inspirational to me (and likely many), thank you – i wish i could post a pic of me at xmas last year and now. I lost 50+ lbs, and feel great! I thank you for being my inspiration! Keep smiling!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Scottpee,

      That is amazing, so I am constantly kicking your butt, hey? :) Good for you! I do not use any protein supplement because I believe that our body was build to eat and digest real food, not processed powders. Anyway, my husband buys Whey protein for himself, but at least I made him to buy one with natural flavor and sweetener. I use Salba as my protein supplement and I wish he would use it too instead of that protein powder, but he apparently hates the taste of it. You guys are just impossible in this way :)

  • Christina

    In martial arts, we train with tabata protocol quite often. It’s tough work, but it’s over before you know it and doesn’t it just feel fantastic afterward?

  • Sylvie

    Ok this might be a dumb question, but when it says 4 minutes of this has the same effect as 40 minutes of steady state running is that just in terms of aerobic fitness, or does that also mean this is just as effective for weight loss? My current workout routine is 30-40 minutes of running a day and then yoga, but could I just replace my running with this 20 minute workout and get the same (or better) results??

    Thanks!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Sylvie,
      the great thing about Tabata method is that you will get benefits of aerobic and anaerobic training at the same time! It is just awesome :) This training will increase your metabolic rate and your body will burn calories not only during the workout but throughout the rest of the day. That is something that steady pace, moderate intensity cardio is not capable of. That is why I love it so much, because you get better results and save a lots of time. The other benefit of interval training is that it prepares your body to deal with stress better in your every day life.

  • Alana

    Wow am so excited to try this workout I love the Interval cardio really beats doing 45mins of bored cardio, I love the last 20min Interval I have no doubt I will enjoy this brutality :)

    Thank you so much Zuz……

  • Angeline

    Hi Zuzana,
    I am from Singapore and while I have been trying hard to find salba and quinoa, I have not been able to find it in the local supermarkets. Have tried going to some organic stores,but they don’t carry it either.Would you mind recommending some online websites to get it from? If it is not convenient to put up an url here, pls feel free to email me. Would really appreciate that alot!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Angeline,

      check out http://www.getchia.com – chia seeds are apparently the same product as Salba, or you can also look at http://www.sourcesalba.com. You can buy Quinoa in Singapore from NTUC, Nature’s Glory, or SuperNature. These stores might have Salba or Chia seeds as well.

  • RENU

    I AM REALLY IMPRESSED WITH YOUR TRAINING. SKIPPING IS ONE OF THE BEST CARDIO EXERCISE. I HAVE REDUCED 10 KGS OF WEIGHT AND MY BODY IS TONED AFTER FOLLOWING YOUR TRAINING. I AM REGULARLY WATCHING YOUR MAILS AND PRACTICALLY CARRYING OUT ALL THE WORKOUTS. THANKS FROM THE BOTTOM OF MY HEART. REGARDS. DR RENU KASTURIA NEW DELHI, INDIA. YOU ARE BASED IN WHICH COUNTRY AS BACKGROUD OF UR TERRACE IS BEAUTIFUL. BYE FOR NOW.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Renu,

      Thanks for sharing your success with us. I hope you will enjoy all of the new workouts that coming up. We are currently based in Canada.

  • Wendy

    Hi Zuzana,

    First off, I love your site and everything you have to offer. Thank you! :) I am learning a ton! :) You are so dedicated to your fans by taking the time to answer questions. :) Us fans thank you! :) You are a jump rope master :) You don’t miss! Is this exercise for advance jump ropers or is it okay if we are beginners and miss a bit as long as we keep going until our timers beep? :)

    Thanks for your time. :)

    Best,
    -Wendy

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Wendy,

      skipping the rope is a skill and it takes some time to learn it – not a long time tho. If you look at this training as a game, it will be less frustrating if you are not that great in skipping. I wouldn’t give up on the skipping rope.

  • Sal Carmona

    Zuzana,

    You are by far the best you trainer I have ever seen. You are passionate about what you do and wow …. I am seeing results like you can’t imagine (well you can because you know it works!!)
    Keep up the good work. I am buying the gymboss tonight.

    Congrats,

    Sal

  • olga

    hi, Zuzanna, can’t wait to see the rest of it!!!! it’s really great especially on the days i couldn’t do waight training ( or just being lazy :) – i just take my dog and my jumping rope – that’s all i need! he is happy to have a long walk and i’m happy to catch up with my exercising – i come home usually in an hour and pretty exhausted!
    thanks a lot, i will try this one as soon as tomorrow!
    good luck!

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  • Nancy

    Hey, Zuzana would you happen to have a coupon code for the gymboss, since you promote it ?? I was just about to order one and I saw “Zuzana” in the “where did you hear about us”.

    Thanx

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Nancy,
      I am sorry but I don’t have any coupon code for the gymboss.

  • Buster

    Hi Zuzana,

    Really awesome video as usual – thanks for the heads up on the timer – I was looking at a way to keep track of my workouts and this beats the heck out of my watch!

    Keep up the great work!

    Best,

    Buster

  • Ryan

    Zuzana,
    I just found out about your site, wish I knew about it sooner. There are so many exercises on your website that I have had no problem getting all the variety I need in my workouts. Thanks a bunch.

  • isabelle

    Hi Zuzana ! I love watching your workouts. You give me so many great ideas! The answer I have been dying to know is, have you always been fit and thin? and how long did it take you to get such a perfect toned body? Also where did you start? *meaning weight & height* Did you have to workout everyday and eat healthy all the time to get to where you are now?

    Please get back to me ! Thanks so much (:

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Isabelle,
      I was always struggling with my weight. It was always easy for me to get fat, but I was never the kind of person who would let myself go completely. Every time I realized that I was getting too big, I would go on a brutal diet and loose it and that was going on and on in cycles for years. A year ago I decided to change my lifestyle so that I would be always in shape, feel great and be healthy. That’s why we started BodyRock.Tv so we could share our experiences moving into this fitness lifestyle. I eat healthy and exercise on a daily basis.

  • Marie-Josee Paquette

    Hi Zuzana,

    I live in Montreal and one day I was looking on youtube for exercises and
    I saw your site… thanks to youtube!!!

    First of all I really really love your site and the exercises.

    I want to workout my abs, my butt and the back of my legs a lot because I
    don’t have good circulation a I have cellulite…I want to lose my lower
    belly fat and get rid of my cellulite. I’m working really hard to get rid
    of my cellulite but about my lower belly fat I need more or new
    exercises… can you help me???

    I also want to know about fat burner…Is there any fat burner that are
    good and really works? I want to lose between 5 to 10 pounds.

    Hope to here from you soon.

    Marie-Josée Paquette | 514-567-7666

  • Pingback: Fitness Blogger » Blog Archive » 20 minute Interval Cardio Workout part 1/5 | Fitness Advice …

  • http://busyhsmom.blogspot.com/ Michele

    Tabatas ARE brutal! I have tried them a few times and it is amazing how much exercise you can get done in such little time. You are an ace with that jump rope. I am always astounded at how much jumping rope can work the body.

    I wanted to express my appreciation for your site and your workouts. I just discovered BodyRock.tv last week, and I am so excited because your site is just what I was looking for! I am a stay-at-home mom who can not afford the cost or the time of a gym membership. I really appreciate that your workouts are easily done at home. You offer lots of variety which will help me avoid getting bored with my workouts. It is also very helpful that you don’t just tell me what to do, you show me how to do it. I can not wait to try some of your recipes too. I bought some quinoa today!

    Thank you soooo much for being an inspiration and encouragement to me as I am on this journey to be a better, fitter person.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Michele,
      thank you for writing me. I am really happy that you found us and I hope that you will enjoy all of our new videos and recipes. I always like to read nice comments like yours :) and welcome new people to the site.

  • Leandra

    Zuzana,

    Wow, that does look brutal. I think I should try it though because it looks like a really great workout. I love your site and everything you put on here. I hope you keep doing this because you really have inspired me.
    P.S. I can’t wait for the other parts of this workout.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Leandra,

      thanks for the comment. We will try to post the rest of the workout as soon as possible, but you can start already with the first exercise – trust me, 4 minutes of this interval is enough of torture :)

  • Diana

    Hi There, do you recommend a lot of cardio workout even if I am so skinny?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Diana,
      I recommend cardio to everyone, because it is the best prevention for your cardiovascular health.

  • Susana

    Excellent routine! Do you live in Canada?

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