Jul 28 2009

20 Minute Interval Cardio Workout 2/5

The second part of this workout is 4 minutes of burpees. Your  timer should be already set up from the previous exercise – and don’t tell me that you don’t have your own timer yet . You will be doing 20 seconds of intense sprint like effort followed by 10 seconds of rest for a total of 8 rounds. I am doing burpees with push ups and jump ups, but you always have the choice of doing an easier variation (you can skip the push up, the jump up, or both). When you are down with your chest almost touching the ground ready to do a push up, make sure to tense your whole body and push into the ground with your hands in an explosive movement. Do the same thing with your feet when you are doing the jump up. Have your abs engaged through out the entire workout. After completing this part, have a short rest and a sip of water and move on directly to part 3 of this nightmare :)

A little tip for setting up your timer. I don’t know why I didn’t come up with this before :) Anyway, set up the intervals so the 10 seconds of rest is first and the 20 seconds of exercise is second. This way you will have 10 seconds at the beginning to get ready, and at the end of the 4 minutes you will know right away that the 8th round is over.  I am blond :)

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?

Best,
Zuzana.

comments


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  • http://www.facebook.com/people/Doreen-Vatthauer/613219836 Doreen Vatthauer

    LOL Zuzana you make me laugh. You’re awesome. :)

  • Kathleen

    Mockrát vám děkuji za vaše skvělé video. Jste inspirací pro mě!

  • Yannita

    Hi guys, terrific website, I often get Error pages, do you have any idea why? Thanx.
    http://www.bodyrock.tv/2009/07/27/20-minute-interval-cardio-workout-part-15/

  • Maru

    Hello, before that at all congratulations for your work. I am of Argetina, pardon if I write badly. There does much that you train? I want to stay as your jajaja, you have an amazing body, really enviable body. I wait for your response, graces zuzana for inspiring us!
    Maru =)

  • Tom

    Zdravím z ČR:)
    Před týdnem jsem narazil na Vaše stránky a videa a musím říci, že jsem rád za ně.Cvičím podle nich každý den cca 2hodiny většinou mezi 15-17h.Chtěl jsem se optat,jelikož jsem na záčátcích s cvičením-posilováním a fitkem,zda tu naleznu i videa či cviky zaměřující se na kompletní břišní svalstvo?Děkuji a přeji hodně úspěchů v roce 2010.Tom

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

      Ahoj Tome, brisni svalstvo posilis nejvic kdyz se soustredis na posilovani celeho tela. Drepy, kliky, vyskoky, sprinty, dead lifty, atd. Hlavne musis do toho cviceni dat co nejvic energie. Mrkni se na kategorii Daily Workouts a zkus kterykoliv workout chces a dej si kazdy den jiny a dej do toho vsechno. Uvidis jak se ti brisaky zacnou rysovat. Hlavne nepij moc pivo a jiny alkohol a nejez sladkosti. Taky se snaz jist vic zeleniny a jez aspon 5 krat denne.

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  • http://www.jessicac.etsy.com Jessica

    Wow, these are awesome! You are amazing and truly inpiring, if I look at you every day I know i’ll have the strength to keep going. One day i’ll be able to do these all the way through, you are like a fierce tiger, grrrrr! Thanks for the site, it’s amazing to find a resource like this for free.

  • stephi

    Hi zuzana i have a question .. how many calories do you burn with this whole workout?

  • Nikol

    Milá Zuzi,
    snad nevadí, že píšu česky. Tvojí stránkou jsem totálně nadšená a úplně jsem ji propadla. Třetím týdnem to pilně dodržuju. Začala jsem cvičením pro začátečníky, dva týdny za sebou.(5x týdně, cca. i se strečinkem 40 min.) A teď bych ho chtěla smíchat s cardio. Nechci ani shodit, ale ráda bych zpevnila tělo. Mohla bys mi poradit- sháním interval timer u nás v Česku. A začíná mi to připadat jako sci-fi. Přeložila jsem to všemožně do googlu a navštívila 3 sporty a kde nic tu nic. Poradila bys mi, prosím, jak se to u nás překládá, popřípadně, kde to seženu?

    Děkuji,jsi mojí inspirací. Velmi ti gratuluji a přeju pěkné Vánoce a nový rok.
    PS: Budeš mít hříšný bramborový salát? :)

  • Claudia

    Hi

    My belly is pretty big but when I do sit ups I can feel the muscle underneath. I was told that I should first try to burn the fat before building the muscle, will the excercises above help me burn and tone?? any ideas on how to burn the extra fat on my belly?

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  • http://www.advancehcg.com Jonathan Colson

    Here is a great story for you Zuzana.

    I am a personal trainer, and I manage/own a weight loss clinic. We are creating a new weight loss program called the LEAN Program, and I am excited to use many of the same techniques you use in order to build an exciting weight loss program. My wife hates to workout, and after seeing this video, she pushes me now. She is only 110 lbs, but she has over 26% bodyfat.

    After seeing your video, and the fun techniques you use, people get excited. I think that women need a woman like you to tell them how to do it; they definetely won’t listen to me because I am a guy. You could be the most qualified individual in the world, and most women still won’t listen to a guy about how they should train.

    Thanks

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  • Marco

    Thanks! I just wanted to know if you hvae any experience with those products. I am trying to get bigger muscles and burn fat and I am still need to lose 3 pounds. I like you website and I trying to choose my best workout but I only go to the gym three times a week by 1 hour and 15 minutes..I am doing rowing about 12 minutes and stationary bike or elliptical by another 15 minutes but I see any results yet.

  • Marco

    Hi Zuzana,
    Have you tried isolate whey protein? I posted the same question a week ago but I didn’t see you answer..sorry.

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

      HI Marco, I don’t eat supplements period. Sorry for this delayed answer, I am really trying to respond to everyone, and because I am getting so many comments every day, sometimes I just don’t have the time to answer.

  • Martin

    Ahoj Zuzana
    Hladal som na youtube inspiraciu na moju pondelkovu circuit training class a troje burpees sa ukazali prve. Tak som sa pozrel a chvilu som vahal (je nie, je ceska) a musim sa priznat ta podebradka v niektorych videach mi pomohla :)
    Super cviky aj stranka!
    Snad sa to cvicencom zajtra bude pozdavat a snad neumru :) ))))
    Martin

  • rebecca

    hi Zuzana,
    where can I find the 5th part of this workout? I cant seem to find it here….?

  • Tatiana

    Hi!
    I found you on YouTube, and I’m glad I did! I Really like your workouts; though some are too hard for me for the moment, I’ve only been doing fitness for 4 months.

    Are you planning on making Dvd’s? Cause the workouts would be easier to follow (and I like to use videos – it motivates me!) I’m glad you did it with the actual time on this interval cardio workout :)
    Another question, that I hope you havent already answered : do use a heart rate monitor?
    Thank you, and keep on with the good work !

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

      Hi Tatiana,

      I am planning on making dvd’s and I am also planning on doing my workouts with all of the reps and set just like the last one so that people can follow. I don’t use heart rate monitor. I use the RPE Scale. You can check out my article How to Monitor Your Heart Rate with RPE scale.

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  • SCHMEGEL

    Zuzana HELLO, I AM A BRAZILIAN MAN LIVE IN THE SOUTH OF BRAZIL ON YOU TUBE YOU DISCOVER YOUR WORK AND WONDERFUL 50 kilograms FIZ JA LOSS SURGERY FOR REDUCTION OF STOMACH. IN MY NEW LIFE AND I’M exercise you have been my inspiration. YOUR WORK AND REALLY WONDERFUL! You are very BEAUTIFUL! My source of inspiration! Still have to delete 30 KG and you helped me a lot for that. I just want to say THANK YOU VERY MUCH Zuzana, YOU ARE REALLY A WONDERFUL!

  • James

    Thanks so much for the great workouts. You’re a great inspiration. One small issue: I can’t seem to get the search function on your website to work. Any time I enter a search term I just get a blank page as the result.

  • E.E.

    Hii Zuzana~I really like your top, it looks comfy. Today I tried these 2 intervals along with a little something I came up with on my own. Well–I’m sure sooomeone out there in the world has done it already haha (maybe YOU have done it). But I thought that I might want to give it a shot to strengthen my calves (because they usually get bigger so I don’t, but it’s been a while since i’ve tried it) as well as do alot of thigh/glutes exercises like you mentioned you wanted. :) So this is how the routine goes:
    -spread legs into a horse stance, about 120 degrees wide, feet pointing slightly outwards (almost close to a sumo squat)
    -hold an 8lb medicine ball overhead with arms straight
    -then, go down as far as is reasonable, and go back up on my toes (which works calves)
    But throughout the whole thing I could only go 15 seconds straight and not 20! I felt it strongly on the outer parts of my glutes, thighs, calves, and the outer part of my quads right above the knee. So if you’d like to, try it and let me know if it works for you! God bless you today! :)

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

      Hi E.E., thanks for sharing this tip. What am I suppose to do with the arms? Just keep them straight overhead the whole time or do you swing the ball down in front of you and then back up?

  • Derek

    I have followed some of your blogs and postings for quite some time. I had
    a question about your most recent Tabata Protocol workouts. I know you
    have 5 sets and the Tababta principle is a 2:1- training to rest. I have
    attempted to find out the amount of rest between exercises that Dr. Tabata used
    and cannot find it in the studies. For instance with your recent interval
    cardio going from the #1. High knee jumping rope to the #2. Burpees– how much rest do you have in between. Any response will be greatly
    appreciated. Thanks for your time!

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

      Hi Derek,

      Your goal is to shorten the break between individual exercises (video parts) as much as possible, but it is ok to take a longer break if you need to. It is also ok to do only one exercise for the duration of 4 minutes and just go for the maximum intensity – that is the original Tabata method. If you would really go for all out effort, you wouldn’t probably even make it through all of the 8 rounds – even professional athletes find this type of training really hard. Feel free to experiment with this workout. You can start with one exercise only and than gradually add new ones to your cardio program.

  • http://bodyrock.tv Tania

    Hi Zuzana,

    You are incredible! This is difficult and I am sure the results will be stupendous, however for those of us that are not at your level and unable to complete all those burpees without vomiting is it okay to do some other form of explosive interval such as jump squats. What can you suggest? Also, should this 20 minute workout be done alone as a cardio day routine or should you implement weight training on the same day perhaps a few hours later? Please advice. THANK YOU.

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

      Hi Tania,

      I have already wrote all of this information right underneath this video and the first video from this workout :)

  • Dave

    hi Zuzana

    your website is such an inspiration!
    i’ve learned so much from you and Frederick
    thanks for another cool video clip :)

  • Mik’aeel

    Great Workout Idea!

  • Chris

    OK Thanks, Got the timer set.

    One more question.

    Do I take a break between jumprope section of the workout and the burpees section of the workout? If so how long?

    Thanks again,

    Chris

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

      Chris,

      your goal is to shorten the break between individual exercises (video parts) as much as possible, but it is ok to take a longer break if you need to.

  • http://yahoo emy

    hi Zuzana ,
    well , i happened to know that stretching exercises make the body muscles more flexible , my question is , when should i do it, right before the workout or at the end ?

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

      Hi Emy,

      It is recommended that you have a light stretching after your workout. You can include some stretches in your warm up like I did in my Warm Up Routine.

  • Chris

    I thought about waiting until all five parts were up beofre I tried this workout but I think I’ll start today with the jump rope and burpees. I just bought a gymboss timer. So is it 10seconds rest between the jump rope intervals and the burpees intervals? Do i keep going through all exercises with 10 sec. rest between each one?

    Thanks,

    Chris

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

      Chris,
      set the timer for two intervals. You can find that in your manual. The first interval will be 10 seconds – that is your rest. The one underneath will be 20 seconds – that is the time you will have for the exercise. Set the number of rounds you want to complete – 8 rounds. The times stays preset for the next exercise so you just have to press start when you are ready.