Jul 30 2009

20 Minute Interval Cardio Workout 4/5

Now we are finally getting into the easier part of this workout, starting with exercise number 4 which is a long jump forward followed by two jumps back. The rules remain the same, 8 rounds of 2 intervals. The intervals are 20 seconds of intense, sprint like effort, immediately followed by 10 seconds of rest. Keep your chest up, your abs tight, shoulders back and down and don’t go over your feet with your knees.  Don’t you give up, you are almost at the end of this torturous workout – this part takes only 4 minutes!  Think of the incredible physical transformation that you are creating ;) After this exercise, wipe the sweat off of your face, have a sip of water and move on to the last and the easiest part of this workout – part 5. 

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.

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  • http://twitter.com/skibblezing Ellie Sutherland

    Whoo. If it’s all the same, I think I prefer the hour of mind-numbing boredom on the ellipical. Wow. I’m in pain. That was wonderful.

    • Anonymous

      haha

  • Diana

    Thank You for showing how real and raw this workout REALLY is by doing it yourself all the way through!! This is VERY VERY rare, so please don’t stop : )

  • Roger

    Hi Zuzana, thanks for putting up these videos. Really some great stuff!

  • Sue

    I love your workouts, and am inspired by you. Are parts 1-4 still available anywhere? I can’t see to find them on your website anymore.

  • Lexie

    Hi, your websides are great. I just want to ask if is possible to do this work for very fat people like me. Or how to start with training in very low level.

  • Omar

    Hi Zuzana; I just stumbbled onto your workouts/website and I really wanted to congratulate you for the formidable work you are doing! I wanted to ask your opinion on a my case and I hope you can help me with that. I used to workout regularly and practice Jiu-Jiutsu but unfortunately I got into a motorcycle accident and found myself with a lot of extra weight and restricted workout ability because I broke both of my arms and they are still fragile. In short, could you please give me any advice on what I should be doing to get some motivation back and get back in shape as well a flexibility… Thank you very much for your help and keep on doing you look amazing!

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  • Jason

    Received my Gymboss and tried this today, it was very intense. I was really feeling it by this exercise. You have amazing balance by the way! Did you ever have gymnastic training?

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  • http://Zuzana-bodyrock.tv FLORIDA MAN

    Zuzan I am from the sunshine state of FL. Ihave been totally hooked on all of your work-out videos especially this one. I have changed it up a little to suit my capabilty of doing this cardio. Please tell me what you think…. Iam only able to do 2sets in 20min……I start this routine by running 3miles then go directly into my sets after I drink my water & catch my breath—Jump-rope 300times—Long jump forward 2jumps back 20times—Burpees 20times—Boxjumps with highknees 28times one way and 28times back to start position is one set. (16inch sqr. box)……Well,thats it i have only been doing it for two weeks but let me tell you when I am done I feel so good about my self and I owe it all to you. THANK YOU IS NOT ENOUGH,always florida man……

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  • Laura

    Wow.. that reply was fast! Thank you!
    You’re an inspiration to a lot of people (me included). Keep it up!

  • Laura

    Hii! I have a question about this workout routine. How much time can I wait to start the next parts of the workout?

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

      Hi Laura, that is up to you. The shorter the break between each exercise, the more intensive your workout will be.

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  • AYLA

    HI ZUZANA, I FOUND YOU’R SITE ABOUT 4 MOUNTHS AGOW, I WAS SO INSPIRED… NOT JUST BY YOU’R
    AMAZING ACHIVMENTS BUT BY YOU’R WHOLE LIFE PHILOSPHI, AND I BELIVE WE SHOULD ALL LIVE THIS WAY. I THINK THAT LIFE IS ALL ABOUT FULFILING YOU’R MAX POTENTIOL, AND THAT GO’S TO ALL ASPEKETS OF LIFE (LIKE HEALTHY EATING AND EXERSIZING). THANKX SO MUTCH YOU’R A REAL INSPARATION, AND YOU HELPED ME SO MUTCH BY REMINDING ME THAT THERE ARE STILL PEOPLE OUT THERE WHO LIVE LIFE AS IT SHOULD BE LIVED ( :
    I HAVE A QESTION FOR YOU, I’V BEEN WORKING OUT FOR 4 MOUNTH PRETTY INTENSLY (3-4 HOURS, 5-6 TIMES AWEEK, WEGHIT’S, CARDIO AND BODYWEGHT- BY YOU’R WORKOUT ROUTINES) I DON’T HAVE ANYMORE FAT TO LOOS, BUT I WANT TO GAIN MUSCEL AND STAY WITH THE SAME BODY FAT %, MY QESTION IS SHOULD I CUT DOUN ON WORKOUT HOURES OR DO MORE? MY PROBLEM IS THAT I DON’T KNOW IF IT’S HEALTHY TO STAY IN THE SAME INTENTY FOR SO LONG, WHAT SHOULD I DO TO MANTAIN THE BODY FAT % AND JUST BILD MUSCEL ?
    P.S.
    SORRY ABOUT MY SPELING MISTAKE… I’M FROM ISRAEL ( :

  • RENU

    HI ZUZANA,i was waiting for ur reply.Plz tell me some abs workout.I regularly do crunches,weight lifting,and now follow all ur workouts.No doubt i have lost lots of weight after following u but i desperately wants to build abs muscles.How long it took u in building such nice abs after loosing fat and what all excercises u do for abs.

  • TEXAS CINDY

    Hi, Zuzana,… I looked at that noexcusesathletics.com site and it seems as if their only goal is speed, for competition against other noexcuses groups, without much consideration to proper form and technique. They give each other “certificates” after completing so many lessons to “teach” others and not really grasping human anatomy and its dynamics in regard to proper physical positioning during the exercises. I personally would not train with these “gungho macho/machoette” enthusiasts. Zuzana, you’re still number one! We love you in TEXAS!

  • Trisha

    Hi Zuzana,

    Thank you for your great workouts. I started to workout with your videos in February and since that time I really see my body change. Also I’m now trying to eat clean and I have to say that I feel so much better. Love what you are doing and keep up the good work.

  • OLi

    Hey zuzana yes I can view other videos on youtube, so I dont know whats the problem here….but don’t worry!!

  • http://www.noexcusesathletics.com/NEA_joomla/index.php?option=com_content&view=article&id=19&Itemid=27 Mac

    Zuzana, very cool to see you using the Tabata method. I’m a crossfit trainer (see link to our gym at bottom) & was just wondering where you discovered Tabata method? I’m not familar with anyone outside of crossfit using this.
    Also, what is your opionion of crossfit (if any)?
    I’m asking because if you are fond of Tabata it would seem as if you would love the rest of our programming & intensity levels.

    http://www.noexcusesathletics.com/NEA_joomla/

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

      Hi Mac, I have discovered Tabata through some online articles from ISSA. I have heard of crossfit, but I don’t know much about it. I will take a look at the link.

  • Vânia

    Got it! :) Thanks Zuzana, you rock. I’m spreading the word about your site too and I hope you make it big.

    Best wishes,
    Vânia

  • Vânia

    Hi Zuzana! :)

    I’ve been doing most of your workout routines for the past two months and can’t even begin to tell you how much my body has changed! I was originally 110 lbs and am now 107 (I’m 5 feet tall) but my body looks completely different than it did when I first started out! The 3 pounds I lost were pure fat and believe me, that makes a tremendous difference and it has proven to me that your methods really do work, burning incredible amounts of fat in a really short period of time. Thanks a bunch for your incredible website!

    I have a question though. I’ve heard from several fitness experts that it is better to do cardio two to three times a week at a steady pace, otherwise you’ll risk losing lean muscle in the process. Do you do these 20 minute intense cardio workouts every day, or only a few times a week? Is it possible to workout daily that hard without sacrificing your muscles?

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

      Hi Vania,

      Congratulation for your success :) You don’t need to worry about your muscles if you are doing interval cardio. Please read my article about interval cardio.

  • TEXAS CINDY

    Hi, ZUZANA,…I did 8 rounds of videos 1-3,and 4 rounds of part 4(the jumping hurts my knees)- YEAH!! I think that’s good for me; I’ll work my way up from this point. At the end of the 4th video you say continue on to part 5,but, I can’t find part 5, where is it? And no matter what workout I do, I have to include weights or I feel like I’ve not done a good workout. THIS IS A SUPER GREAT INTERVAL VIDEO.

  • Carolina

    Hey Zuzana, found your videos on youtube by accident, but really love what you’re doing. I wanted to ask if you have any excersice tips on toning up bum, hamstring and inner thighs in particular.
    Kind regards.

  • http://www.youtube.com/user/mzjacky7 mzjacky7

    I love this workout because its fun it burns alot of fat and most importantly i got sore by just doing to clips i wasnt even done with all of it…right now im on cruches because i got surgery in my right foot but man i love your workouts i do them all the time and i will continue to once my foot gets better dont ever stop girl you are an expiransion for all of us especially me …i will get the body i want in no time with your help ..thanks

    god bless you !!jacky

  • http://www.stayfitbug.com Shaun

    Recently found this site. I mainly share knowledge from my own personal experiences in training over the years. A lot of what i see here is relevant for both sexes. But i’ll forward this on to my lady, great stuff Zuzana.

    Shaun
    stayfitbug.com

  • Savell Shannon

    where is #5 workout for this series

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

      Savell, part 5 will be uploaded tommorow.

  • raluuux

    What about part 5/5? :)

  • Sasha

    To me very much are pleasant your employment, many thanks.
    That here you will tell: “fine the woman – fine exercises”
    From one only a sight at you I feel: “incredible physical transformation”;)

  • http://myspace.com/stephanielinda stephanie

    Hi zuzane i love all ur videos and advice, I wanna start working out with all of them, but i have a confusion. I’m overall skinny but I have a little problem with stored fat around my belly and I deff wanna gain muscle!! just like u!! but i’m confused with what should i do cardio first or before doing weights and for how long , i’m afraid of loosing the little muscle i can gain because this confusion. A lot of people say u have to focused first in 1 thing but if i just focus in loosing fat I’m already skinny is only a little in my belly and if i start just doing weights if I do abs does that gonna make me loose the fat that i have or just it is gonna get my belly hard?
    thanks for all ur hard work is ispiring!!

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

      Hi Stephanie, I personally separate cardio completely from my strength training or I do workouts that are a combination of cardio and strength training like the abs attack workout for example. In order to shape up your body and loose fat, you have to engage in both cardio and weight training. I prefer hight intensity interval cardio training instead of long steady pace cardio, because the workout is fast and more effectice. This type of high intensity interval cardio is not recomended for beginners and people with heart condition.

  • OLi

    Hi zuzana…I used to see all your videos but now I cant see them, why is taht?
    Do I have to download a new program to see the videos of you new website?????

    Help me please, Im a big fan of your workouts and now a have to go to youtube to see them :(

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

      Hi Oli, there is no program needed to view my videos. We are using youtube player. Can you view other videos on youtube?

  • Patty

    Zuzana, I just discovered your site and you’re amazing and inspiring! I am a gym rat, and workout six days a week, I’m incorporating your workouts into my routine, no question. The intensity and creativity of the workouts are fantastic. Keep up the great work. This site is fantastic and the workouts are first class. Thank you for doing this, it’s clear you have a following!

  • Ed

    Hi Zuzana,

    Quick question. I don’t see your more recent videos with the medcine balls on your site (such as Epic Abs), but they are on You Tube. It looks like you are using an 8 pound ball. Is this a good weight? I see that those Nike medicine balls range from 4 to 12 pounds. My girlfriend is pretty strong and I was thinking about getting her a 10 till I saw your vids. What do you think about the 8 versus a higher weight?

    Thanks!

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

      Hi Ed,
      8 pound medicine ball is heavy enough for a fit girl. My husband is using the same medicine ball for his workouts as well and he is much stronger than me. If you are not used to a particular movements or exercises, then even a weight that seems light at a first sight will become challenging.

  • Brian

    Do I rest 10 seconds before I start the next workout?

    This is a great workout for those of us who are time-challenged.

    I love your site. I use to belong to a gym until they closed. If this site had been around 5 years ago, I would never have joined. I feel more motivated and inspired than I did going to the gym. Keep up the great work Zuzana.

  • Jason

    I just wanted to say I appreciate the candor in your workout videos, you could have done a second take and shown how seamlessly you can do the exercise. Most so-called fitness gurus don’t show how difficult these exercises can be at times. When I train, I usually finish with a gnarly face and a few snarls to get those last few reps. This is the difference in someone who is really training to failure to those who put on a dog and pony show folks. I’m sorry for the tirade, but I’m a big fan and look forward to you helping me further my muscle development, as well as overall fitness.

  • Angie

    Hi Zuzana,

    This Tabata routine looks brutal, especially the lunges! Thanks for sharing it with us:) I was wondering how your schooling to become a personal trainer has been going. Are you taking an online course or attending a college/university? I plan on going into that field myself, so I was hoping you could give my some guidance.

    Great work as usual!
    Angie

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

      Hi Angie,

      I have my personal trainer certificate already from ISSA. Their certification is really worth it, it is not some kind of weekend course. Most people take about 3 months to complete their course. It took me 5 months, because my limited english slowed me down and I had to work constantly with vocabulary. The basic knowledge from this course is very important, however this course like any other course is based on experience and knowledge of all kinds of fitness pros and athletes. You can expand your knowledge further by reading various books about the particular area of fitness that interests you the most. It is not the certificate that will make you a professional, it is your passion and knowledge which could be obtained from constant reading.

  • Rick

    Zuzana,

    I have been an amateur bodybuilder and fitness fanatic for 31 years. Back then people always made fun of us health nuts. Sometimes I need some extra inspiration from someone or something to keep me pushing hard. You are the first person in a really long time that does that for me. I have been watching you on YouTube for a long time now and I am so glad you have become so popular. Please keep up the good work and the innovative training. You are setting a new standard for women and men to live up to. You have the type of physique that most women aspire to (and most men want to look at.) Not excessively muscular, but in tremendous shape. So many women are unwilling to push themselves the way you do and you show them that it is hard work but it can be done. Thanks for motivating me to keep training hard and setting goals. And continue working hard on your incredible body and giving us good information. I was so glad to hear you are from the Czech Republic. All of my ancestors came from Czechoslovakia. Thank you again, I love watching you.

  • RENU

    Hi zuzana,all ur workouts are very effective,nodoubt.But i got sore calf muscles after following ur 1/5 workout.Have u also experienced the same problem while doing skipping for the 1st time.Zuzana plz tell me abs excercises that really works in building abdominal muscles.i simply want to follow u bcoz i feel u have the most impressive abs i have ever seen.