Aug 3 2009

20 Minute Interval Cardio Workout 5/5

Step forward, step back and switch legs. This is the last and the easiest part of the  workout. The only thing you have to do is to press start on your gymboss timer and survive till the end of the last 4 minutes. It is the last exercise in this workout so now you can really push through with all you have. Come on, it’s just  20 seconds at a time :)

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?

If you have survived this workout, leave me a comment and let me know how was it. I can’t wait for your reactions about this workout.




Around The Web
  • Meghanclemens

    one of my all time favorites. I don’t think my downstairs neighbors feel the same though :)

  • Melanie

    I am a first time bodyrocker – did the 1000 rep work out yesterday and it was KILLER. It took me way longer than the 43 minutes it took them but I committed to it and got it done. For the past year I have been working on my body and getting back into shape. I was at about 200 and am now down to 165. I lost ten last february and the rest over the summer and am trying to lose another 10-20 pounds. I had been losing steadily and it was great! but I hit a wall beginning and february where no matter how healthy I ate and no matter how much I worked out, I just haven’t lost anything. I am hoping this will help break my plateau! This was an awesome work out. I am going to do a few more today :)

  • Geneva

    finished this one, it was harder for me than I thought it would be!  Your videos motivate me to keep going though thank you Zuzana!

  • Stephanie

    Just completed all 5 parts and i feel wonderful. Thank you Zuzana :)

  • Jaraguadom

    yes…all the parts are consecutively!..what a challenge, right?LOL

  • Jeni6363

    Where is part 5????

    • Jaraguadom

      The part 5 is in the video…I think they are called lunge sprinters:)

  • Arlene

    My new favorite workout!  Zuzana and Freddy…I LOVE YOU!!!  UR DA BOMB!! 

  • Anonymous

    Zuzana! This was really hard!  I did this instead of your newest “Grab Your Balls” workout b/c I just felt that I needed some good cardio.  This was brutal.  The jump squats about make me want to give up, but I was able to do all 5 exercises in a row, with small breaks between.  Thanks for keeping these older workouts on here.  Love this site! :)

  • Joana Docheva

    Hey, Angi. It’s really great that you are a part of this and you are trying. Like Kristin D. said, the most important is that you are moving! Soon you will improve yourself and get stronger and better. I am proud of you too, you have my thumbs up! I wish you very very much luck with weight loss and strength improvement!!!

  • Bluerose_0

    This was my first of your workouts and I loved it! The jump lunges were awful, but I feel great that I made it through!

  • Karen – Team Iceland !

    oh man that was intense !!! i added the first part also in the end, the skipping part…. that was brutal, almost fell over my rope and so close from fainting haha :D

    LOVED IT ! :D
    Im a memer of the gym, have been for like a year, not much results though just normal, but i never EVER look like an apple after those workouts and definatly not 20 minutes later aswell :D hehe

  • Cindi

    I just went through the 5 video’s to get familiar with them. I’ve been going to a gym for months trying to lose weight and get in shape and while I feel stronger I see no results. However, after just attempting this workout, I am sweating more than I ever did with my current workout. I LOVE this workout, because I don’t need anything but the little timer to do it, and I can do it anywhere. My knees will need a little modified help on the jumps but this is my new workout. Thanks Z!! I will send before and after pic’s when I have some “after”

  • Ana R.

    I am not a big fan of the gym so I love the fact that you use minimal to none equipment in your workouts.

    I usually workout 5 days a week for at least 40 min. but I still cant seem to get toned legs no matter how much I go running or do lounges. Do you have any tips or suggestion of workouts I should do to get toned thighs and lower abs (the usual trouble spots for women!)?

  • Sola

    This workout is a total killer!!! I can’t wait until I reach my goals so I can show you guys my before & after pics! Thank you so much for putting together a wonderful site and sharing your passion for fitness with us. This is one of my favorite sites to come to. Keep it up! :)

  • Gloria

    My friend told me about your workouts, I have to say that I definately find them challenging and yet addictive. I loved the 20 min cardio workout!

  • Egle

    Oh… I`ve survived this workout. It was really hard, but now I feel great. :)

  • Ven

    This was hard exercise, but really fun! also it made me really sweaty which means that I really did workout a lot! :) Thanks!

  • eva

    Ahoj Zuzana,
    mam otazku, mám 47 rokov, myslis ze mi toto tvoje cvicenie pomoze spevnit postavu? Ja som zacala len tak zlahka a mam svalovku ako hrom.
    Potrebujem spevnit paze, na to mas tiez cviky?
    Velmi pekne dakujem

  • http://nowebsite James H

    Hey I just discovered your web site like a few days ago and did the ab torture workout, hard as hell but I finished it and it was amazing. I normally go to in shape city 4 or 5 days a week but on my days off I tried this and just finished this workout and I am drenched in sweat, awesome workouts keep up the amazing work I loved it!!!! :)

  • Shine

    I had to try this three times to do the complete workout without stopping. The first time, my lips turned white and my face became pale, I had to take a whole week’s rest. HAHA! I did it a second time and stopped at the same spot. And FINALLY, I did the 6 parts with short stops to click to the next video and a sip of water between each part. IT WAS GREAT to finish.

  • Ivelina

    for me it was hard :D :D, but it’s my second time to do your workouts.

    thanks for inspiring me

  • Gabi

    Wow! What a great workout! My heart is still going despite me sitting down… trying to catch my breath. Thank you Zuzi! Great job – as always!

  • Emily

    I love these workouts! I managed to do the first 4 fine, except my thighs felt like collapsing after 20 seconds of the last one. I’m hoping to lose body fat now that i’m getting fitter, I’m 5’3 and weigh around 59 k. I’m exercising regulary and eating small, clean portions of food around 6 times a day. How long do you reckon it will take me to get a toned, lean body like yours?

  • Lo

    I am so happy to have found your site! I have an elliptical that was passed down to me from a family member but after about 3 minutes I just get SO BORED on it that I can hardly complete 30 minutes without giving up. I was surprised to see that even though this workout was super hard I didn’t even think of the time during it. An intense, quick workout like this is what I really need and I’m glad I found it! I can force myself to go through 20 minutes of torture every day with varied exercises like this that don’t give me the time to get bored. I am hoping to really get into shape for good this time around. Thanks and you guys are such an inspiration to me!! Thanks from Canada!

  • Lena

    Did this workout today and it was great. I was sweating like a pig at the end, but in a good way. I just discovered your website last weekend and I have already tried four of your workouts. I am definitely hooked. Thanks for helping me get in shape!

  • dawne

    it was good like u said it rocked…

  • dawne

    it rock like u said it would im feelin it… it was very good bc im a big girl so yea it was cool

  • Becky

    Hi I did these five videos for the first time 2 days ago, I haven’t tried any other ones. My intire body still kills and I do go to the gym. I want to do a video now but not sure which 1 to try. Im also waiting for my timer to arrive so it is a bit difficult to do some of the workouts.

  • sabrina

    How many times we have to do this workout at the week?
    Since you recommend to do it?
    This workout was incredible!!!

  • Catherine

    Wow. I was looking forward to go on my run today, but it was raining outside, so I was trying to look for something I can do indoors. And this is much more challenging and sweatier than just running! I finished five minutes ago and I’m still dripping sweat.

    Zuzana, you make me have to take showers, because thats how much I sweated! Thank you so much for these workouts.

  • PANG

    Hi, Zuzana

    Just complete this workout a minute ago. I can tell you it’s totally brutal. I couldn’t even catch my breath right now.

    Thanks for your hard work. you are totally an inspiration. I started work out serious a few months ago. Since I discover your website, I don’t think I could live a day without exercising. Thank you so much.

  • Barbarita

    Wow…I am new to your site, but you are awesome and an inspiration…I am always looking for new workouts because I get bored with the routine, same ole stuff. But I was introduced to a friend of mine and let me tell you..I sweated more to this than anything!! I love the intensity and strength the exercises make me use! Thanks and can’t wait to see the results!

  • Ivan Cruz

    Hi Zuzana!!
    How are you?

    My question is…
    The exercises you do, how often i have to do??
    is daily one workout for one week, or how often you recommend me to do all your different exercises??

    I apologize for my english..i’m from Mexico city..I have 22

    I love your workouts

    Kisses, and thank you for everything!!!

  • Niki


    Great workouts!! Would you please expand about variations of cycle and intensity? ie Should I do a high intensity workout 3 days a week, moderate 2 days and low intensity 2 days? Also, I have seen many sources stating that one’s body becomes stronger and able to do more(rather than platau) if one doesn’t over train. A trainer once told me that my frequent sickness was my body’s way of forcing me to “recover.” How do I know if I am over training and recovering enough? Also, do you believe in changing up your portions or do “cheat/meal/day” stuff to give your metabolism a boost? Ps I am also a “die hard” about whole foods! Thanks!

  • Kelly D

    I love this workout!! easy to do! but at the same time makes you sweat! keep the workouts coming!

  • Christina

    I was going to choose warm up workout, since I’ve done absolute beginners several times. But the page did not load I am not sure why, maybe my server blocked it. So I tried this 20 min workout and it was great I was sweating everywhere! Except I think my left ear popped or something. >.< Next time I will click on the next level workout till it works, I need to get more flexible and stronger. Thanks I really pushed myself this time! ^.^ I will be more careful next time and make sure I am ready for the intensity level.

  • Kelley

    I did this workout in my dorm room! It was awesome!

  • http://bodyrocktv ana

    starting my week with this exercise that I love! thanks

  • stephanie

    Just did the 20 minute interval cardio workout. Really liked it. You have really given me motivation to really start to workout and change my lifestyle. I woke up at 5 in the morning to do this workout. It was a real challenge for me. Thank you so much for these simple workouts that I can do in my home.

  • Jerry

    Hey Zu,,,great workout…was good cardio and could feel the efecctive muscles working. AWSOME.

  • Samantha

    Hey Zuzanna,

    I´m from Germany and this workout is crazy cool. I love it. I love you. You are really the best. Yeah I am feeling so good.

    Thanks Sam ;)

  • Elizabeth

    Great workout! I was looking for something that I can do at home, but will still challenge me, and this was perfect!

    Thanks so much!

  • Hilary Jones

    Hi Zuzana!

    Your workouts are incredible! I have quite a way to go to reach your level of fitness but I am inspired to just keep going and pushing through. Thank you for such a fabulous site!



  • Meagan (USA)

    Hey Zuzana,
    I just had a baby girl a couple weeks ago, and have been dying to get back to working out. I started with this cardio workout. It was very challenging, but I feel great!!!! I will be working out with you to get back into shape for the summer. Thank you so much!! :)


  • Angelina(Sweden)

    BRUTAL!!!! but that means great :)

  • Robert

    Just a question about your breathing habits during a routine is it critical to be in sync as i have notice you are or not so critical?Its just when i focus on it as you do i tend to loose a lot of balance i near split my head open last workout it didn’t feel good but i finished it woot.

  • Senpai

    Hi Zuzana,

    I just wanted to let you know: today I had to fill in for my karate teacher, and for the warm-up exercises I used this series. It’s great for the legs and the lungs – and here’s the thing: even though we’re all pretty well trained karate fighters, we didn’t even make it half way!

    So, my regards to you for being a great source of inspiration and for kicking all our asses. Keep up the good work!


  • Jewelz

    Hi Zuzana,
    whoa!! lol i’m sweating alot wow!! awesome!! I enjoy this workout because i can actually feel everything at work. Wow! This is awesome thank you!!

  • Melissa

    Hi Zuzana,
    Great workout! I was looking for something to vary up my routine and this was exactly what I was looking for. Can you make a more challenging one or perhaps one that is 30-45 minutes? Thanks for all of your hard work!

  • Katherine Thompson

    Why shouldn’t we do this workout everyday?

  • Juany

    Hi Zuzana,

    OMG…I did this workout yesterday and I love it. My legs and butt cheeks are burning up. I also got several compliments from other people at the gym. I did the Ab Torture workout today at home. I am going through your workouts right now to see what I will be doing tomorrow. I am finishing the Mass Building workout this week…I usually change my workouts every 4 to 6 weeks. Therefore, I am going through all your cardio videos to do after the weight lifting workout. I cannot wait to start your boot camp workouts next week. Thank you so much for sharing your workouts with us.

  • raulin

    hi zuzana!!!
    well let tell you taht your web is great, this workout is very efective, and please you cando some ejercise for the ABS region because you have an incredible ABS i love it!!

    well take care !! you are awesome!!

    Raulin lin lin

  • Aubry

    Okay… now this was BRUTAL!!!!!

  • Zed


    Hey! I did this workout and it was great! It left me with a good kind of sore that let me know I was working all the right muscles :D

    I don’t know if you know this or not but for everyone out there with an iPod touch or an iPhone, Gymboss has actually created an interval timer app for FREE!!! It works perfectly! I used it for this workout and look forward to using it for many more!

    Keep up the awesome work! You are an inspiration to us all! And congrats on making the top viewed list almost everyday on YouTube!!


    • Gina

      I found an app for my iphone called TabataPro. It did cost $2.99 but if you are going to use it, its worth it. Very simple, nothing fancy. The signals can be heard easily over your workout music. There are even 3 second warnings before each interval ends. You could even have it on mute if needed, the lights flashing are easy to follow (green=work, red=rest). I find it very helpful, thought someone out there might also!

  • Raluca

    I’ve just finished this craazzy workout and I’m still trying to catch my breath. It’s brutally intense! Thank you so much for this incredible project you and your husband embarked on. You are making such a big difference for people all around the world (Romania here) by your down to Earth approach on fitness and healthy lifestyle.
    Keep feeding our appetite for exercise!

  • Liam

    hey Zuzana,
    this is my 1st time trying this workout and Wow, I don’t consider myself to be that unfit but this workout kicked my backside.
    my legs are still shaking.
    hopefully we shall see if this really works as time goes on.

  • marian

    Hi Zuzana
    i have been doing some of this exercices…. i’m so glad to find you! ^^
    well, my goal is lose weigth! ….by the moment i’am with a nutrition coach (dietician),
    so i’m following a diet.

    I began with your exercices 3 weeks ago and recently my nutrition coach (dietician) measured me and i lose 4 pounds and 3 cm of abdominal ….. i feel good and i’m very happy, that gives me a lot of motivation to continue with you
    so i would like to know what type of exercices i will be doing to lose weight …or is just cardio?

    thank you so much!! ^^

  • jhony

    Hi Susana

    I been watching u videos ,well done Susana .Training and exercises what u giving is perfect for body shape .
    Also all compliment for you lock ( female perfection )


  • Kaki

    Hi Zuzana. I love your website. discovered it a couple of weeks ago and been using it as a reference! This 20 minutes interval cardio is a killer! I love it. BUT i found that i do not have enough strength to do 3/5 exercise as well as push up! my arms and thighs are so so so so weak. what can i do to strengthen the muscles on my arms and thighs?? I look forward to hearing from you.

    Kaki :)

    • Frederick

      Hi Kaki – it will happen – these workouts are full body killers so if you keep your workouts consistent you will get there!

  • Kate

    Hi Zuzana!
    I just discovered your website and I love it!
    I did this workout yesterday and my butt is killing.
    I can’t wait to try them all and hopefully I can get abs like you. You look great girl!

  • Misa

    Hi Zuzana, your cadio workout is great. I was trying it today and it is very hart. Your videos are fantastic :-)

  • http://HiZuzana JREID

    Zuzana I ran across your workout video’s today and I must say, you really going hard. It is good to see a female with a strong fem body. Your hard work is really paying off, you really look great. I will pass your website on to my wife who workout at less 4 time per work to give her some new inspiration.


  • Awsmassnic

    This workout is great! I just did it last night for the first time. My butt and stomach are sore and I feel like I accomplished something. I dont have the timer yet but my daughter sat and timed for me. She laughed a lot at first while I was trying to get the motions down. Once I got them I wanted to die. It seems simple at first but I was amazed at how much it uses your whole body. The cardio part of it was amazing. Thanks again. Cant wait to do an arm or core video tonight. I’ll keep you posted.

  • rima

    hey zuzana!! this is amazing just seeing you working out makes me inspired. i am only 16 and i have the best body i ever had but sometimes i want more like for example abs i mean my abs are strong but don’t have lines lol. so i decided to work harder to be just like you because you really make me like i want to be like that so for now on i am going to workout just like you :D

  • Vicky

    I just completed this and am sweating like crazy! Thanks for the workouts, they are a great inspiration – you are really helping me to shape up and get fit – thank you :)

  • Laura

    A great start to my day! The lunge jumps were brutal and my ass hurts like hell!

  • http://? W

    I TOTALLY jacked you like I dont know 40-50 times? keep going girl !

  • Frank

    Thanks for this, love the site. You look like a superhero! I’m a fat guy hoping to become a formerly fat guy, and this workout really kicked my ass. Only 20 minutes, but I’m sweating like crazy.

  • SHF

    Hi Zuzana,

    This workout is awesome.. Me and my boyfriend did it last saturday, and my but and my left leg is still sore! (;
    We agreed on doing this two times a week and then eventually upgrade to your 40 min.
    As Kris wrote, you are a great romodel :)


  • Kris

    Hello Zuzana,
    I’m a 14 years old girl who loves sports and working out. I’ve just recently viewed your videos over youtube, and tryed them out. This workout happens to be one of my favorites. They are very good, easy enough for me to do, but hard enough to challenge myself. You are a beautiful fit women, a real romodel, and who has motivated me to keep going with these workouts. I hope one day to become as healthy and fit as you !
    Thank you very much!
    Kris :)

  • Sara

    Oh dear lord!!! I did it with you on the video. That hurt and I am sweating like a pig. Thank you that was an incredible workout. ;)

  • Tiffany Stephens

    Hey ZUZANA,
    I’m just completing 5/5 workouts and even my fingers are shaking while typing this message. I’m going to begin your summer in 6 week workout starting tomorrow, wish me luck on completing it. I will comment there everyday. THANK YOU!!!!!! I love to workout with you, its like your side by side with me and I don’t have a timer yet so its even better. I am sweating like crazy….wooowh

  • Oscar

    I just found your web and your videos.

    I have seen some of your videos, and I just love how intense most of them are.

    By the way, You are gorgeous, and your body is out of this world. It’s perfect.

    Thanks for taking the time to post all these video. I will definitely incorporate them into my routines.

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  • Jenn

    Yes! I finally received my Gymboss timer in the mail and just finished this workout! Love the intensity! I’ll have to try the other tabata based workout that I’ve noticed on your site. Thanks for mixing it up!

  • Shaina

    Hey there,

    So, I tried this workout a few days ago with the intentions of doing it every morning as Zuzana had said she was planning to do. I know I’m no Zuzana, but my abs and shoulders were DEAD. I’m worried that by trying to do this everyday I would be overdoing it and eventually see negative results with my muscles. Is there another one of your workouts that I could be alternating it with that has the same cardio benefits?

    Also, I am in fairly good shape, but it seems as though everytime I workout, I stay sore for as long as three days! I try to encorporate lots of protien into my diet, but it doesn’t seem to solve the problem. Any advice?
    Thanks, you’re great.


    • Zuzana – BodyRock.Tv

      Hi Shaina,

      follow my daily workouts and do something else every day. My workouts deliver strength training and cardio at the same time.

  • Alonso

    Hello Zuzana! I hope this comment finds you well. I have a couple of questions for you.

    First of all I want to thank you for the hard effort you put into the work outs and all the dieting tips, in general your page rocks. Thanks for making it all free too! That’s great. Tomorrow I’m going to start this 5 part cardio workout and I’m sure it will give me great results.

    I am trying to get in shape for soccer season here at a university in California, USA. I’m wondering what I need to do to improve my cardio and stamina. Since soccer players run for 90 minutes straight, what should I do to be able to do so? Just run everyday? Second, anything in special that I should do to improve my lower body strength?

    Once again thanks a lot Zuzana! You have no idea how much your guidance through this videos alone is going to help me reach a major goal and one of my dreams. If you are ever in California let me invite you and your camera man to dinner to a healthy dinner to thank you guys for all your effort.


  • Berna

    Hi Zuzana im Bernabe from Mexico, this is my first workout I ever made from you and let me tell that it is terrific, I finished so tired and sweaty, of course a fell great, definetly I will do thsi workout Monday Thursday and Friday.

    Let me tell you, that you have a new fan from Cancún, México… by the way you are so pretty

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  • Kicksboxes

    Hey Zuzana, I really appreciate you showing the entire workout in this video series. Tabata drills are REALLY tough and most people would just demonstrate the exercises without bothering to actually DO the workout. Watching you work, and sometimes struggle, is really inspiring.

    Now, I can play the video and work out ‘along with you’. This way I won’t have to worry about setting a timer and I can feel like someone else is also sweating along with me.

    I also like that each round is on a separate video clip, because to be honest… I need to take a break between rounds!

    Thanks again.

  • Mortah

    Great workout felt totally refreshed and energized will do as often as possible!!

  • Jay-R D.

    WoW… great workout, can’t believe I’m sweating so much from a 20 minute workout. Can’t wait to do some more and see great result. Thanks for the video, it will really help me in getting the body I NEVER HAD…


    Damn, your so hot… Hot.. HOt…. HOT

  • Eric

    I have been taking my clients through “Tabata Workouts” for years. Always get positve feedback…well maybe not right away ;)
    Keep up the good work!

  • philip

    Hi , well i came across your fitness t.v through utube and i must say i have never seen anything like the sequences that you have ….fantastic .
    As a massage therapist here in the uk i think fitness and diet is so important with obesity on the increase through fast food chains.
    I Will keep your site and look through some of the other great stuff you have there .

    Do you have any particular diet that you use ona regualar basis to build muscle strength and energy ?

    Also what country is it that you are living in ?

    Have a great day


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  • barbara

    Hi, great site and all the compliments on this project!
    I like this Cardio workout especially because I can train simultaniously with you – I would recommend it for (all) new posts also. Cause I just play it on my computer and train, where in other workouts I must press pause and then again play – this is taking time and concentration away.
    So once again, great site, keep on the good work!

  • Maria

    Hi am 25 an just had a baby a month 1/2 ago… i need to loose about 40 to 50 pounds.what would you recommend me to do? But i have a problem i have issues with my back because of all 3 of pregnancy they have been big. my last one i was 150 before and during birth i was 212.what can i do??

  • Ashlynne

    Hi Zuzana and Fredrick,

    First off, thank you very much for building this site! It truly is a wonderful resource!

    I have a few questions.

    (1) Why do you say not to do this style of exercise every day? Are you talking about this specific workout series or the style of Tabata?

    (2) I read your entry on “How Often Should I Exercise?” and you mention to boost your metabolism and burn fat, you can break up your workout into short mini sessions throughout the day. Can I do that with tabata style workouts? If so, can I do that every day?

    (3) You also mention in “How Often Should I Exercise?” that “According to Pavel, the key to successful frequent training is constant variety of the training load: weights, reps, sets, rest periods, tempo, exercise order, exercise selection etc. Varying the intensity of your workouts from day to day will result in faster progress.” So, If I were to follow this advise and apply it daily by following your daily workouts, could I also do a daily tabata workout throughout the day, simply to expedite my results, or would that too much?

    I’m VERY dedicated to get into tip top shape and burn some fat quickly, so time isn’t an issue for me.

    Thank you so much for taking the time to read this and answer my questions, I really appreciate it!


  • Nick

    This workout is great, very good cardio and leg workout! Nice to be doing something other than jogging. I completed the whole series, but just barely! :)
    Oh, and I am a healthcare provider and all your nutrition and dietary advice is spot on perfect! So refreshing. Thanks for putting so much time into helping people be healthier!

  • Friedhelm

    Hello Zuzana, hello all,

    I have really fun, doing all your workouts and I like your videos very much. At cardio exercises you use your gymboss timer and this inspired me to program an “intervall timer” for windows mobile devices (mobile phones and pda’s). This can be used as a simple stopwatch, count down timer and to do complex “time sequences”. It could play a sound and/or vibrate at specified times. It also includes a simple cycle counter (instead of your pen :-) ) for workout parts you have already done.
    If you like this idea like I like your’s please let me know. I would share this with our community for free – of course! Could provide you with some early screenshots.

    Bye and best wishes from germany

    • Zuzana – BodyRock.Tv

      Hi Friedheim,

      that sounds great. Will that work on my ipod as well? Let me know, I would love to give it a try and share it with the internet.

  • Kelly

    Hi Zuzana, I found your site a few months ago and didnt realise until last week that you actually do 20 min and 40min workouts video’s (fantastic). I used to be extremely fit until i moved abroad (7months ago) and have just found it so hard to train outdoors with the heat and can’t afford to get a gym membership. However it wasnt until i put my jeans on last week and to be honest they looked more like leggings ha ha that i decided to get a grip and train within my apartment. I completed your 20min cardio workout yesterday but could only manage 6 rounds and today i have just completed your 20min Interval cardio workout – OH MY GOD!! although at one point i was nearly sick, i loved i. I am gonna try my best to do the full 8 rounds. Just wanted to say a big Thank You, i think this site is brilliant and you have given me the big kick i need. Thanks again x

  • Julie

    This is an amazing workout. I just finished the workout and I am dripping with sweat. This is my 3rd time doing this workout and reached my goal of finishing all workout with the 8 rounds of each workout. I hope you make more of these interval workouts. They’re great!

  • Melanush

    Dear Zuzana,
    I discovered your website last night and I immediately fell in love with it. I am panting as I write because I just finished your 20 minute interval cardio workout! It was challenging even though the movements are very easy to perform. I will practice your cardio workouts twice a week for the next month and give you some feedback.
    I am so pleased to have found you. THANK YOU!!!!!.

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  • Anna

    Hi Zuzana! I wanted to know how to decrease fat around the abdominal region and what is the ideal body fat percentage for women that is still healthy but low enough to uncover lean muscles? I’m 25 years old and I have 2 kids. I’ve been working out for about 2 months and have been eating super clean. I’m 5 feet tall and started out at 120 lbs before working out. I was at 32% body fat as well. Now I am at 111 and 28% body fat. I incorporate cardio and strength training in my workouts. I have seen a difference in my body and I have lost 4 inches around my waist from a 30 to a 26 inch waist. However, I still have a layer of fat around my lower abdominal region. I know decreasing fat is the only way to uncover those muscles but it seems like my whole body is losing fat except for my lower abdominal region. Do you have any suggestions that would help me out? Thanks so much for your help!

  • tiago

    hey zuzana, can i do this workout or other’s more than one time per day , in order to lose belly fat more quickly?

    • Zuzana – BodyRock.Tv

      HI Tiago,

      I advise you to do this workout twice a week and incorporate other workouts from my site. Your workouts should vary from day to day. You can do two workouts a day if you have the time and energy, but again make sure that you vary the intensity and structure of your workouts. More more information check out my Fitness FAQ’s

  • Lisa

    Hi Zuzana, I did this workout last night and it was one of the most intense cardio workouts I’ve done, but also one that left me feeling very good and surprisingly, alert. Since this was my first time, I gave about a 90% simply to see how I felt and if I could last this grueling 20 minutes. I managed to get in 3 burpees per interval, but I know I could have done 4 or 5 if I pushed harder and faster. Thank you for introducing me to the Gymboss and for a whole new way of getting a good workout right at home and I’m right there with ya on the fact I don’t like gyms either. Your nutrition and workout tips both offer incredibly sound advice. I will be incorporating your routines into my next rotation and I’ll let you know my progress as time permits. Best to you and your husband and keep on Body Rockin’! You’re truly an inspiration!

  • Maryam

    i noticed that u keep most of these exercises for working ur legs and butt…i m the opposite in body type compared to u. my legs r lean but my abdominal area stores all the fat! so i wanted to replace a couple of exercises in this workout to work my abs, which exercises would u recommend?

    • Zuzana – BodyRock.Tv

      Hi Maryam,

      the muscles on your legs are the biggest muscles on your body and the muscles serve as a calorie burners. So working your legs in this cardio workout will actually help you to burn the fat from your abs more than if you were doing exercises that are targeting only your abs ;)

  • Raina

    Hello Zuzana, I’m so glad i can talk with you from here. I love your videos and I think you are the best. You motivated me to start working out at home and i hope one day my body will look like yours. I have 2 weeks already started my program and you really helped me, i mean i can see the results to my body. so, I have two questions. first i want to lose weight about 8 kg. is it better to try only aerobic, running or any cardio to burn my fat? or combine also exercises for muscles? because i dont want to built muscles with fat. and the 2nd question, do you work out the same when you have.. you know… female stuff(period)? is it good for the body? because i feel exhausted some times and i dont know if i should do my work out. THANK YOU! AND THANK YOU FOR EVERYTHING! KEEP GOING!

    • Zuzana – BodyRock.Tv

      Hi Raina,

      You should definitely include some resistance training into your exercise program. If you need more information, read the Fitness FAQ’s and the article on the Fitness Tips page. You shouldn’t workout when you feel exhausted, so if during that time of month you don’t have enough energy, then take some rest – it will be only for your benefit.

  • Mannan

    Zuzana I’m sorry I’ve just read your FAQ’s and I’ve answered some of my own questions. Please don’t get mad :( I just get excited leaving a comment. I look up to you!! You’re like Heidi Klum to me! She’s the hottest model out there I think so! Still I swear I find it hard to believe that you’re not on tv! But then again you are honest!! It’s funny though because I don’t see any problem with you at all but time and time again I hear you say “My problem area are my thighs”(Or something like that) But I don’t see it lol maybe you’re a perfectionist lol Thank YOuuu byee

    • Zuzana – BodyRock.Tv

      Thanks for the nice comment Mannan :)

  • Mannan

    Hii Zuzana,

    Sorry to bother you I know you’re busy etc. but I have a question :) Okkk here it goes. First about what I plan to do. Diet wise I will be drinking alot of water, when I start tomorrow I am gonna be cutting out fast foods like french fries basically I plan to cut out all fastfoods altogether! Don’t worry I can do it! I’ve cut soda for over a year! And then I plan to eat two handful of veggies preferably I want to use frozen for three or four months. I don’t like to handle raw meat. Address what is accessible for me as a college student and what I should ideally include. I don’t really wanna incorporate too much grain. And I’m iffy about fish. But I will be eating bread etc whole wheat or whole grain. And exercize wise I will be doing three programs 1 seven week program that will help me to do 100 pushups and one that will help me healthfully do 200 squats and 200 situps. I wanna do this before attempting your workouts to strengthen myself know what I mean :) Please tell me what else I should do. I wanna lose fat because I am fat and I’ve lost a nice amount when I quit soda and this time I wanna go all the way surely I will do this. I also wanna build muscle for the ladies lol Thank you Zuzana you’re the best!!

  • Man100

    Hi thanks for your quick response. I am going to stop for today and go back and do as you suggested, and with regards to a personal trainer, well that would be you via youtube haha. Ok I will redouble my efforts. I will get up early and look at all your tips on diet. I spotted a nice medicine ball in a shop that I am going to treat myself to. Will let you know how I progress, thanks for the website – it puts every other health/fitness one to shame. ciao!

    • Zuzana – BodyRock.Tv


      you are already on the right track with your approach and attitude so I have no doubt that you will do great with your progress. Let me know how things are going.

  • Man100

    Hi Zuzana, I have been following your routines for a couple of weeks now and after measuring my waistline and body fat percentages I have not budged an inch. What is going on? I find it quite disheartening that I cannot see any results. Just 2 inches and I would be happy. But no. Maybe I am not training hard enough, but I am doing the best I can. (I feel quite sick when finishing some routines.)

    So what am I doing wrong? Do I need to start waking up at 6am to begin training?

    My diet is good, I dont drink and I have cut down on caffeine and I am eating lots of salads. I am really quite disappointed. Any tips?/ advice? Thanks!

    • Zuzana – BodyRock.Tv

      Hi Man100,

      I can’t tell you what are you doing wrong if I can’t check how do you workout and what do you eat. First you have to be sure that you are healthy and that there is nothing wrong with your endocrine system and that your hormones are not going crazy. So check with your doctor. Secondly if you are healthy, then obviously you are doing something wrong, but I can’t tell you if its your diet that needs a change or your training. Usually when people say my diet is good, or my diet is healthy – I don’t trust them unless I can see positive progress. If you can’t see a positive progress, then sorry but your diet is not good! Is not good enough. I was training one of my friends a couple months ago, just to get him on track and he was telling me, exactly the same thing. I exercise regularly and I eat good. When I saw him executing the exercises my hair stood up on my head. His form was so bad and that I wasn’t surprised when he told me that he hurt his back when doing deadlift. His so called ”good diet” wasn’t good at all. He ate maybe 3 times a day and the biggest meal was just before he went to sleep. He didn’t drink enough water during the day, but he would drink diet soda on a regular basis. Anyway I could go on and on how bad was his diet and all that, but the important thing is that he eventually learned and he learned how to read and how the get the most important information from an article on my site. I have put a lot of time and energy to give people enough information to get in shape and loose fat. Everything they need to know is already on this site. Yet I still reply every day to the same questions over and over, question that I have answered already in my Fitness FAQ and why? Because people are not focused. My best advice to you is sit down, relax, clear your mind and start over again. Write down all questions that you have about fitness and diet and then go trough this site and all of the articles. It might not click with you right away, but that’s normal when you are new to something. Do it again, read more until you get it. The biggest victory for you will be when you get it, because then you won’t need anyone’s help anymore. If you are that kind of person who rather let someone else to lead you through this, then you will have to hire a personal trainer.

      • rae

        I’ve looked for the Fitness FAQ’s, can someone please direct me. Sorry but I thought I looked everywhere, thanks! *_*

        • Frederick

          it’s in the fitness tips section – just browse through :)

  • kat

    Ok so i’m SO HAPPY i came across this site via youtube! I feel this is what I have needed to break my VERY long plateau. I have a question though, I take spinning and sometimes I guess i get that workout high and i feel like just staying in the gym and doing more. Can you do an hour of intense cardio like spinning AND say 30 min. or so of weights? or is this a bad idea? I’m 5’5 115lbs. Don’t have too many problem areas just want more definition but i like my size and actually want a bigger butt. Should i be focusing more days on cardio? or more days on weights? thanks Bodyrock and Zuzana! I think we all want your abs : )

  • Mannan

    Great workout. Excellent. You’re very motivating Zuzana. I love how well to me you look like a supermodel you’re one who I’m surprised isn’t famous and on national television. You remind me of Heidi Klum very much. That is a big compliment believe me lol :) Oooh I was wondering do you listen to Armin Van Buuren music when working out? All of you guys who don’t really should!! It’s great to work out to!!

  • EROD

    Hello Zuzana,
    I did this workout Monday, did other cardio tuesday and Wednesday, then today came back to this workout. I love it, it is hard!!! Tuesday and Wednesday my legs were on fire!! Thank you!

  • Alesya

    I have a question
    Where you getting all yours sexy outfits?

    • Zuzana – BodyRock.Tv

      HI Alesya, I buy most of my outfits in Lululemon.

  • Lihua

    Hi Zuzana,
    I like your workout, simple & easy. I will try to put in to my class this week.

  • Thomas

    This kicked my butt. Thanks

  • E.E.

    Hi Zuzana :) thanks so much for the opportunity to win lululemon stuff. that was really fun! I was wondering, do you regularly do tabata training? and are there days when you just do 4 or 8 min. tabatas only in one day and that’s it? Your health/fitness site is the best because of your personality and how fun everything is with you as our personal coach!

    • Zuzana – BodyRock.Tv

      Hi E.E., thank you :)
      I don’t do Tabata workout every day, because it is important to change the pace, intensity and exercises from one day to another, but I do sometimes even just 4 minutes of intensive Tabata workout on days when I don’t have the time to do a longer workout.

  • CL

    Hi Zuzana,

    Thank you for the data! And I will try to make a donation each month for the next few months instead of one large sum. I would encourage everyone who can contribute to do so. after all doggy kibble isn’t cheap and that big one probably eats a 80 pound bag in a week! 8-)


    • Zuzana – BodyRock.Tv

      Hi Chris, thank you for the donation, I really appreciate your support :)

  • Angie

    Hey Zuzana,

    I have more questions involving the ISSA Personal Trainer Certification. Is it a trustworthy site that I can count on? It seems reliable, but I need to be 100% sure before I spend money on this course. Did you have to attend the course on a daily basis or were you free to work through it whenever you liked? I have experience with online courses and I have never taken there leniency for granted. I recently graduated from Grade 12 and had taken a Writer’s Craft course online, which was amazing! I hope to start this course as soon as possible, but I’m not sure if I can trust it completely. Please give me some guidance.


    • Zuzana – BodyRock.Tv

      Hi Angie,
      the Issa Personal Trainer Certification is great and I can recommend it to everyone who wants to become a personal trainer. It is not an easy course, the final exam is challenging, but it is really worth it. You are free to study whenever you have time and you will have 2 years to take the exam starting from the day you enroll.

  • CL

    Hi Zuzana,

    If I wanted to donate how would I go about it?

    Thank you for answering my workout questions sort of… The reason I asked how many minutes you workout in a day was to get a general feel for what might be sustainable over the years. Right now, I workout about an hour a day 6 days a week. A few years back I started working out on 3 days a week (M,W&F) with very light weights (pop bottles full of water) and the other days a short walk. I work two jobs which hasn’t give a lot of time to spare. But, with the economy tanking right now things have slowed down on both jobs so I have some spare time right now.

    Anyway, maybe I should have asked how many minutes a day Fredrick works out as his route might be reasonably closer to mine than yours.

    Thanks again,

  • E.E.

    Hi Zuzana!! Hope all is well :) i’m going to try the curry-chicken today! I wanted to share with you a routine that I believe is called, “Sots-press”? You get into a really wide squat with feet pointing outwards and stay that way, and while you’re in that position, you have a dumbell in just ONE hand and do an overhead press. Then, you change to the other hand. Have a wonderful day!

  • Laura

    Hi Zuzana,
    I was wondering if your workout routine consists solely of the workouts you perform in your videos. Do you ever do heavier weights? It doesn’t seem like you push your strength on most exercises in the videos, since they are mostly light weight/bodyweight circuits and cardio. I was wondering if you do heavy presses, squats, deadlifts, pulldowns, and other exercises at a gym?


    • Zuzana – BodyRock.Tv

      Hi Laura, I don’t go to the gym at all – I can’t stand going to a gym. My own bodyweight provides me with enough resistance. I still can’t do leg raises all the way to the bar, or handstand push ups and other challenging body weight exercises.

  • CL

    Hi Zuzana,

    You probably have answered this one before, but what is your typical weekday like? That is how many minutes do you exercise including walking, cycling, running, skating and other such activities. Do you go to the Gym? If so how often in a week and for how long do you exercise there? (If this is all in the FAQ…never mind.)

    You do seem really busy just answering us and doing ordinary activities. With all this work for this website. Is this a sustainable state? I hope you do get some support from others and that you keep well. I would like to support your work but, you have no store or means to make donations that I can see.

    Best regards,

    • Zuzana – BodyRock.Tv

      Hi Chris,
      I don’t go to a gym, because I don’t like it. I exercise at home everyday (today I missed my workout, because I was too busy). I walk a lot because we don’t have a car and we also have 2 dogs that are keeping me more active. I really don’t have much time for myself and this site is a lot of work, but I enjoy it very much. We don’t have any store or members area because our goal is to keep the site free for everyone and I hope that we will be able to always keep it that way, but donations to help us keep going are always welcome :)

  • meryt

    hi, my question has nothing to do with this vid, but i don’t know where to post it.
    some time ago i thought to see a quick workout routine for abs( not the hardcore workout – abs attack), but can’t find it among the videos. did i dreamed about it or you deleted the workout?
    Thanks for your answer :)

  • Cher

    Hi Zuzana,

    Thank you again for the response – you are so awesome about that… responding to your e-mails. That is what is going to set you apart from the other fitness trainers/models and make you a huge success! I will try to do some more research and get to the bottom of my knee soreness. You’re right – there must be a solution!

    Have a wonderful evening,

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  • TheLamutka

    Hi, Zuzana!
    My Gymbosses Interval Timer has finally arrived:) and it´s absolutely great, it really helps so that I don´t have to look on watch and worry about time at all!
    I´ve completed this workout in the morning and I must say, that I was really really really exhausted and my legs still freakin´ hurt!:)

    You are the best!

  • Cher

    Hi Zuzana,

    Thank you so much for the reply. I do have alot of soreness in the inside of my knees from skipping and if you say that is not normal for a beginner than I will take your advice and stop. :-(

    Thanks again for the response and advice. Have a wonderful night!


    • Zuzana – BodyRock.Tv

      Cher, I know it’s too bad to stop skipping especially if you enjoy it. Try to do some research about pain in your knees to find out what it could be. You might find out that is maybe just tight quadriceps and you can fix it with stretching. Don’t give up, you have to find a solution.

  • CL


    Folks, when I played and downloaded the last two videos in this series a window to youtube popped up so if you suppress pop ups it may prevent you playing them. So to be clear I had the video at your site playing and the same video at youtube playing in parallel and when I closed the youtube window yours stopped. Some sort of scripting error on you folks part?

    Also you do need a recent version of Adobe Flash player, but youtube tells you about this error.

    BTW, I must have much less stamina that many of you folks as I couldn’t get pass the burpees without bursting a lung!


  • Oli

    Hi again´re right the problem could be with my computer becouse I found out that I can see your videos in my sister´s computer so dont be so worry about it….

    I can not wait for the beginners workouts, now some of my friends are going to love your site and workouts as well (couse they´re not use to workout)thanks for your quick answer, you´ve been so helpfull to me, thanks for your time for all of us….

  • Cher

    Hi Zuzana,

    I love your website – so inspirational!
    My question is: I just bought the Gymboss timer and have been doing 15 seconds of skipping and 20 seconds rest for a total of 20 minutes (35 rounds). What I would like to know is if you experienced any soreness in your feet, shins and knees when you first started skipping rope? I have been doing skipping for about 3 weeks now (aprox 3-4 days a week for no more that 20 minutes with lots of breaks) so I am a beginner. Is it normal to experience soreness in those areas when just starting out?

    Thank you so much. :)


    • Zuzana – BodyRock.Tv

      Hi Cher,
      I used to also experience soreness after skipping, but only in my shin bones when I first started. When I had the muscle soreness from skipping, I didn’t skip for a few days, but I did different exercises for legs. Then I would skip again. This way I got to the point when I can have high intensity session with the skipping rope and no post exercise muscle soreness. It is different if you have pain in your knee, because that could be dangerous. If you feel any sharp pain in your joints, you have to stop the exercise immediately.

  • Mandie

    I’m so excited about your workouts. I’ve been doing your interval training and i’m in love! However, i’ve just recently completed your lower body workout, and i’m so sore! and i love it, but i’m not sure what to do afterwards… do i wait awhile before i continue the program? Or power through it?

    Any advice is appreciated,

    • Zuzana – BodyRock.Tv

      HI Mandie, if you have a post exercise muscle soreness from your previous workout, then you should be active and move but choose some light activity that will help your muscles to recover at a faster pace. Make sure that you read all of my F.A.Q.’s and especially the one on How often should one exercise. I am glad that you have been enjoying the workouts :)

  • OLi

    Hey zuzana Im having the same problem as Kay and I noticed that the site its always “done but with errors on page” thats why we cant see the workouts videos (only the newones in my case). that could be becouse your not uploading them right…I dont know haha!!

    but by the way…. I dont have trouble doing the upper body workout but when it comes to do the lower body wrokout it seems to much to me, would you please start uploading some beginner workouts???

    • Zuzana – BodyRock.Tv

      Hi Oli,
      I really don’t know why do you have problems to see the videos. We have been trying to find out about this but didn’t find any problems on the site. I am not an expert, but apparently the problem could be with your browser. I am working on beginners workouts these days so hopefully we will start uploading these videos soon.

  • Caitlin

    Hey Z! This is a fantastic workout. Split squats (jumping lunges) are one of my all-time favorites (I play roller derby, so it’s good for skating). One really fantastic but sadistic way I like to do burpees is by turning the jump part at the end into a tuck jump, then add an 8-step forward sprint, then transition into the next burpee. I find that this acclimates my body to exploding up and then forward after being prone for the push-up, which is an awesome functional strength to have! I’ve never done more than three sets of eight, tho – and at the end of that I’m pretty spent for a few minutes. :D

    Not that anyone would want to make this particular workout any harder! :D

  • Kay

    Hi Zuzana
    I am a recently new member to your site, I came upon you on utube and came straight to your site to subscribe, regarding the avove videos i am not able to get access to some of the videos on your site for instance this one above. I am able to get access to some of them but the videos do not play to almost half the videos on your site.. Please advice me as to why this is happening, is it because i am a new member or could it be due to some other reason.

    • Zuzana – BodyRock.Tv

      Hi Kay, I really have no idea why can’t you play the videos on my site. We are using youtube player for our videos. Where are you from?

  • James

    Wow, just tried this for the first time (from 1 to 5) and boy does it work your quads! It felt great as it feels like I’m functionally conditioning as well! Some of the hardest 20mins of my life! Thank god you went from hard to easy as the end I didn’t feel like I was going to die. Now I REALLY see how conditioned you are Zuzana, great work!

    Heads up for those with twig like ankles/legs (like me), this really works your ankles! :)

  • Anna

    I’m sorry for answering so late. My Plyomertic/Tabata workouts are always 20mins, I use either compound combos such as jumping lunges and jump squats (I think box step ups are great too) or do 4mins for the upper body then 4mins for lower body, this way we’re suppose to be burning more calories (as a consequence of shifting blood supplies from one part of your body to another). Other exercises I use include: mountain climbers, butt kicks, push ups (not if I have to recover my upper body from a previous workout), bicycles, jumping jacks… I interchange cardio days with weight training days and do this type of workout as my cardio 2 a week, 2 times a day. This is against what my personal trainer (a successful fitness model) says. For fat burning and toning she recommends weight training using supersets followed by a day of interval cardio such as cycling or running. I think what works differs from person to person.

  • shahnaz

    OMG Zuzana,

    I don’t know wether to hate you or love you! That was a dam intense workout. I loved it. I thought the other 20 minute cardio was hard, but that was nothing compared to this, lol!!!I did it yesterday morning and I still cant move. So I guess it definately must me working. Thanx for the great workout. I love your site and the new look. I recommend your site to anyone and everyone I come across. Its fantastic!!!

    Should I take a bit of rest today and do a some light execise like walking, cos I literally can’t move?

    Thanx again.

    P.s. And Zuzana, I don’t hate you, that was definately the pain talking!! LOL


    • Zuzana – BodyRock.Tv

      Hi Shahnaz,

      I am glad that you have enjoyed the workout :) If you have muscle soreness, then try to do some light aerobic activity, but make sure that you are moving during the day. Some moderate activity throughout the day will help your muscles to recover faster.

  • Margarita

    Great workout!!!

  • Veronica

    Hi Zuzana!!! LOOOVE your site and workouts…I tried two yesterday and they thoroughly kicked my butt. I have a quick question about splitting up the Tabata segments throughout the day.

    Say instead of doing the 20 minute cardio interval all at once, throughout the day, every other hour you do one full Tabata 4 minute segment. Will this give you the same results as doing the full 20 minute version? Will having exercise spread out like this during the day raise your metabolism just like eating small frequent meals does?

    Just curious what you think – I’m considering trying it in addition to doing one full 20 minute cardio session.

    • Zuzana – BodyRock.Tv

      HI Veronica,

      that is a good question and actually if you have the opportunity to split this workout in 4 minute parts through out the day, you will get greater benefits. First of all you will be constantly raising the metabolic rate and you will be able to perform each sequence with much higher intensity, because each time you will start fresh with lots of energy.

  • CL


    I also have a bad knee and second AMG’s request…

    But, as a work around I do those exercises that Zuzana prescribes that require jumping or lunging over one knee (Z, you really like to jump up and down a lot!) I do those in sand or grass.

    BTW, I’ve been doing the first part of this workout every time I ever jumped rope. That is after about 20 seconds I step on the rope stop and start again and after about another 20 seconds again I step on the rope stop and start over… 8-)

    If you do a set of DVDs please include some of the health advice and recipes.

  • OC

    Hola Zuzana!!

    I just wanted to say to everyone that don’t believe that this workouts REALLY REALLY burns all your body! It’s incredible, I did today the 5 workouts with little variations using upper body but come on Zuzana you have lungs of steel! in those 10 seconds of rest I looked like a fish gasping for oxygen outside the water! my favorite is the one with pushups and jumps makes me feel great.

    Thanks tough girl!

  • Teresa

    Hi Zuzana, this is my first time writing in and I want to say you are amazing. You have such creative ideas and you know how to really target all muscles. You are a true inspiration. Keep up the great work(workouts) as I truly enjoy doing them.

  • Margaret from Chicago

    Hello Zuzanna~ I love your site. It is such an inspiration and it really gives me the push that I need to work out everyday. I now have you on my iphone so I have no excuse! I need some advice….I recently lost 23 lbs of baby weight and am feeling great(152 to 129lb). The problem is as a hispanic woman I prided myself on my curves and booty and since I lost the weight I have lost all my curves and chest. My booty is flat which I believe is because I have not lost the fat beneath my glutes. I’d like to continue to lose weight but am afraid I will look even more boyish and square….what can I do to insure I lose the weight but still have the curves. I’m afraid of losing weight!!!

    Margaret in Chicago

  • AMG

    Is there any cardio fitness routines that isnt so hard on the knees? I love your workouts but i have a bad knee. Can you recommend anything?

    • Zuzana – BodyRock.Tv

      HI AMG, if you have problems with your knees then skip workouts like this one. I will be updating soon with a great stair workout which is a great cardio and strength training workout that is much easier on knees. All I can advice is to avoid anything that cause a pain to your knees. Try different exercises and workouts. Cardio doesn’t mean just running or skipping. Rock your body and 4o minute workout are excellent cardio workouts as well.

  • Neme

    Hi Zuzana

    This is my first comment here, but I’m yet a fan of your marvellous workouts! This 20 min cardio workout is fantastic, I’ve tried it and I was almost dead. I hope I can go working tomorrow!

    Thanks a lot for all your uploads, and have a kiss from a spanish friend!

  • Sunny

    Hey Zuzana?

    First off-Just mastered jump-roping a day or so ago (it was a bit more frustrating than I thought it would be)…and today I have just tried this workout-as is evident by the sweat dripping on the floor…

    My question is-after doing this workout for a while-would you recommend doing some strength training or weights afterwards…I have read studies that say it is best to do weights when the body is properly “warm” so as not to tear a muscle…Like say I wanted to work on my abs-would I simply do some of the core exercises after this exercise…or another time?

  • Tomás

    I am 60 years old so I think I need to start slow. I am happy to see these workouts. I am only starting out with two of the five, but hope to work my way up to a full 5 in a row. Any exercises you have in mind for tennis elbow and lower back? Thanks for all the excelent input..

    • Zuzana – BodyRock.Tv

      HI Tomas, if you want to start slow, then this type of workout might not be the best. I don’t know your fitness level, but if you have been sedentary for some time you should start with an easier workouts. This one is for advanced. I am currently putting together workouts for beginners (light workouts) that you might want to use or if you feel up to it you can try some of the intermediate workouts. On the workout page when you scroll down, there is brief description to each of the workouts and if they are suitable for intermediates or advanced.

  • Chris

    Hey Zuzana!
    I am in a very bad spot, and I could really use your advice and/or opinion…I was in a car accident that really messed up my back, I can barely bend at the waist, walking is fine for about 10 mins…then the pain is too much…I have an appointment to see a orthopedic surgeon about this. During the time I have been off, I have put on some weight! My doctor asked me today to try and lose some of my weight and it could help with my healing, but being limited in what I can physically do, and how long I can do it for, plays a HUGE factor in what I can do to try and lose this weight that may be causing me more pain! PLEASE help me if you can! ANY and ALL advice is GREATLY appreciated! I have been a subscriber of yours on Youtube and know you are extremly professional and knowledgable! Your videos are amazing and inspiring. Thank you

    • Zuzana – BodyRock.Tv

      Hi Chris,

      you should work with a professional exercise therapist on your fitness but I can advice you about your diet. Go through my diet and nutrition page a learn about clean eating. If you start to follow clean eating, you can make a huge difference to your body. I am frequently posting videos with new recipes that are healthy and simple to prepare.

  • Susan

    I recently came across your blog and have been reading along. I thought I would leave my first comment. I don’t know what to say except that I have enjoyed reading. Nice blog. I will keep visiting this blog very often.


  • César

    Hi Zuzana, this workout is really challenging but I know that I will survive, jeje
    which other workouts do you think are the most recommended to combine with this workout at week?

    which would you recommend?

    Thank you.

    • Zuzana – BodyRock.Tv

      Hi Cesar, you can combine it with any of my workouts.

  • FlaviaRJ

    This workout is very focused in the legs, is there some aerobic exercise I could do that emphatize the arms?
    And THIS was brutal! I´m shaking here, just finished the workout.. uhaUHAUahUHAuhaUAH I liked! \o/

  • Tom

    Dear Zuzana,
    you are a wonderful woman! Thank you for all your work, your beauty we can watch and the great pleasure you do for the world.
    Sincerely Tom

  • OLi

    Hey zuzana…why dont you upload a new abs workout? please!!!!! I love to work my abs, I know a lot of exercises for abs but still dont know wich ones are better to build a six pack like yours.

    what’s your daily abs workout???

    • Zuzana – BodyRock.Tv

      Hi Oli, what I have found out is that the best exercises for abs are squats, jumps, lunges, push ups, pull ups, deadlifts, hanging leg raises, jump lunges, …. all of these exercises are working your abs even tho we don’t initially ”feel” it in our abs. But believe me your core must work much harder when you are performing those exercises then when you are doing crunches. That said, work on your whole body with challenging exercises and the abs and other small muscle groups will take care of them selves.

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  • Steph

    Hi zuzana if I do this cardio workout Monday and wed and tues I do leg and thur arms would that be all right with out loosing my muscle gaing or it would be to much I’m a 113 pounds. I’m a little confused how I could incorporate or combine ur work outs of cardio because I’m trying to gaing a little of muscle in my arms and legs as well as my six pack, and I also have starte to eat 6 times a day.. I love ur recipes!!!!

    • Zuzana – BodyRock.Tv

      Hi Steph,
      do this workout once or twice a week and for the rest of the days, pick some other workouts. Don’t worry you can absolutely work the same muscle groups every day, just make sure that you vary the intensity. Write in your exercise log which workout routine you did each day and how hard the workout was on a scale from 1 to 10. Make sure that the intensity vary from workout to workout. Also change exercises, reps, sets, rest intervals and weights. Instead of having a day off, do a very light workout (yoga, pilates, easy aerobic activity) or have an active rest (play tennis for fun, go for swimming, hiking, bike ride, or long walk with your dog). Take a day of a complete rest only if you really have to ( like if you don’t feel well). Burn your couch. Just kidding :)

  • Hi Zuzana,

    SHEW weee! I just finished this workout and LOVED it!! I am sweating a lot and my legs are shaking. I need lots of focus on my legs and this workout along with the other Tabata Protocal workout you have will be in heavy rotation.

    Thank you so much for this challenging workout. Keep them coming:)

    YOU ROCK!!

  • E.E.

    Hi Z! I really like this workout and the routines you chose to put in it :) I think the jumproping is what makes me want to gag for a bit, and the lunges are the most painful–and i like these things, just as I assume you do too! Did you get the chance to try the routine I suggested? If so, how was it?

  • Tomas

    I was watching a trailer for a movie called O’ Horten on youtube, and for some reason the pull up exercise challenge video was in the ‘related videos’ on the right side of the screen. I watched it, and came to this site. I was once quite fit, and could do 20 pullups overarm like you did in the video and about 10 pullups with hands behind the neck. Some years ago I lost my job, and my health. I gained 25kg’s, and I’ve struggled to get rid of that weight. Now, I have a new job and I feel I’m ready to start training again. I’ve bookmarked this webpage and I’m going to read all pages, and follow all advice because I really need it. I’ve always thought unfit people was just lazy, but now that I’m overweight myself, I understand just how difficult it really is to change your body into something better. Thank you for making this webpage, I hope it will be the magic bullet I’ve been looking for. When I lose the first 10 kg’s, I’ll let you guys know!

    Keep up the good work, what you do is important and it matters.

  • Brooke

    This interval workout was phenomenal. Burpees and lunge jumps were killer!
    Hey, for future inclusion, in case you do another series like this, squat jumps (similar concept to lunge jumps) are also really challenging to sustain during interval work.
    Keep the posts coming.
    BTW, I’m really pleased to see you’re incorporating clean eating recipes and beneficial nutrition tips (my background is in nutrition).
    The content of your site is really impressive and the daily improvements and dditions are fantastic.
    Solid work Zuzana and Frederick!

  • Heather

    Really good workout. I’ll be replacing this with the treadmill a few times a week. i wasn’t able to finish all 8 rounds for the burpees, i tried. haha. I hope you make more of these workouts :]]

  • Tony

    I tried your cardio program today. It`s really awesome and left me breathless. Can I do it 4-5 times a week?

    • Zuzana – BodyRock.Tv

      Hi Tony,
      I don’t advice to do this exact workout every day. Two times a week is more than enough if you are incorporating other workouts into your weekly exercise program.