I completed this killer 550 reps workout in just 32 minutes and 46 seconds. I am getting really competitive lately and it is totally thanks to you guys. You are always posting your times to let me know how you did and that’s great motivation for me. If you don’t find it challenging enough to beat my personal record, you can try to beat Frederick’s. He completed this workout today in 24 minutes and 4 seconds. It was an amazing workout and it is impossible to describe the feeling when I finished the very last rep. You have to try it and experience what it feels like when you kick your own butt. Enjoy the workout, push hard, and try to beat my time!
Zuzana.
There are 11 exercises in this workout and you will do 50 reps for each of them.
1. Backward Lunge Kick Up (25 reps on each leg)
Start by lunging backwards. Don’t let your knee go over your toes and keep your chest high and abs tight. Rise up and kick the back leg up as high as you can. This counts as one rep. Do 25 on each leg.
2. Walk Over Push Ups – 50 reps
Get into position and do one push up. Then get back into plank and walk with your feet and your hands one step over to the side. Perform another push up and then walk back over to the side where you started from. Each push up counts as one rep. Do 50 reps total. If you can’t continue to do regular push ups, then go down onto your knees, but just remember that you will have to get up on your toes again to walk over to the side.
3. Mountain Climber – 50 reps
Get into the starting position and then just jump up to switch legs. Do 50 reps total.
4. Sumo Squats Knee Up – 50 reps
Stand with your feet wide apart and squat down. Bring your weight towards one side and bring one knee up. Return to the sumo squat again and do the same on the other side. Each knee up counts as one rep. Do 50 reps total.
5. One Leg Bridge Leg Lift – 50 reps
Lay on your exercise mat and put both feet flat on the ground. Lift your hips up, so that your shins are vertical to the ground and your thighs parallel to the floor. Extend one leg out and raise it up so that your toes are pointing toward the sky. Lower your leg down and then repeat 25 times. Do the same thing on the other leg.
6. Side to Side Squat Leg Lift – 50 reps
Stand with your feet wide apart and squat down. Bring your weight to one leg and lift the other leg up and extend it. Put the leg down and now shift the weight to the other side and repeat. Do 50 reps total.
7. One Arm Side Push Up
Lay on your side and place your hand on the floor next to your bottom shoulder. Place the hand of the bottom arm on your top shoulder. Now push with your hand into the ground to bring your upper body up and extend the elbow. Do 25 push ups on each side.
8. Star Crunch – 50 reps
Lay on your back and lift your extended legs up towards the sky. Extend your arms out and above your head. Lift your upper body up and reach with your hands forward between your legs. Open your legs wide and then bring them together again as you lay back down.
9. Diagonal Touch Down – 25 reps on each side
Position yourself in a straddle stance and shift your weight towards the back leg as you squat down to touch the ground right next to your back foot.
Rise up and twist your body in the opposite direction as you reach with both of your arms up towards the sky. Do 25 reps on each side.
10. Side Plank Lifts – 50 reps
Get into the starting position (see the picture above). Your supporting hand should be right underneath your shoulder. Don’t shrug your shoulders. Your legs are extended and crossed for better balance.
Lift your hips up so that you create a straight line with your legs and upper body. Lower your hips down again – this counts as one rep. Do 25 reps on each side.
11. One Leg Wall Sit – 25 reps on each leg
Sit with your back against a wall so that your thighs are parallel to the ground and your knees are above your ankles. Extend one leg out and start pulsing up and down. Do 25 small pulses on each leg.
I did this workout today and my result was 31 minutes :D
I just did it and that was brutal! I did’nt use a timer cauz I had to take some breaks at few times but its about 40 minutes. I could’nt do the one arm side push up cauz it’s too painful for the hips even if I put a towel under! So thanks a lot nice workout, so hard!
Today i did this workout… Although it was much easier than the previous time i did nearly in the same time. i think the reason is that i didn’t push myself as hard as then. and i didnt write down my time when i was doing this workout for the first time so i hadn’t real challenge. but now i did))) It is 25 min. 27 sec. So next time i’ll try to beat this))
Hi Zuzana, I finished this workout today in 30:01 and girl I’m beat! I was waiting all morning for a new workout when I decided to do this one. Phew! Thanks again Zuzana!
My inspiration,
Audra
This workout is by far one of the toughest I’ve ever attempted. So far I’ve managed to work my way up to (15 reps x2) or 30 reps on each exercise in 20 minutes. I am an avid cyclist and weight train regularly. This workout seems tougher every time I do it. I can’t wait to reach my goal of completing the entire workout in under 30 minutes.
THANKS FOR SHARING THIS AWESOME ROUTINE!!!
Workouts like this one should be forbidden!! LOL!!! No, I am kidding of course but I almost killed myself and my other half in the process this morning.
Anyway,my time: 22:49 :))
Revisited this one after running 10 hill reps. 20:45! No breaks needed and all boy pushups!
I did this one in 23:04. I was a little surprised that I did it so fast. I usually use your time to judge how long it will take… I had to go back to make sure I did everything properly. Besides the pushup walkovers (killed me!!!), everything was great!! Love the 1 arm side pushups- always been one of my favorites!!
Thank you for creative motivational workouts!!!
Hey Zuzana!
Please tell me what you do to keep yourself from snacking during the day. I know u eat meals often, but how do you get yourself to stop eating like nuts or something? I love walnuts and raisins, and once i start eating them, i cant stop. Lol i kno its healthy food, but too much definately is not. This could apply to like any snack food tho. Please let me kno what you do to stop yourself from going back to the kitchen??
Thank you
Hi Beck,
I just love Walnut and Raisin as a snack! Try drinking a big glass of water while you eat them. It works for me.
–Chris
Hm…nevim jak to nekterym mohlo trvat jen okolo dvaceti minut! Me to trvalo 33, a to jsem byla prekvapena, ze jsem byla tak blizko k tvemu casu (jsem fit, ale jeste za tebou, plus piju a kourim…). Formu jsem dodrzela, ale ty side planks jsem musela delat jako uplnej novacek – chudacek zapesti!!! Push-ups jsem take musela delat na kolenou…
Vcera jsem si konecne koupila GYMBOSS – moc se tesim na utery, nebo na stredu, kdy mi dojede :)))
Dik a cau
No jo, tak to se nedivim. Ja kdybych neprestala kourit a pit tvrdej alkohol tak je ze me asi uplnej vrak :)
Hello…I am pretty new to your site…but man am I inspired… You are beautiful…not just physically either…and yes I am straight. Happily married with the sweetest 7 year old daughter ever. I teach a bootcamp class and am always looking for new ways to spice it up. Some of my girls cant do this type of workout yet, but most of them can. While I dont do your workouts in the same format as you do, I sure do love the new ideas I get for different exercises. I like to bring something new to our workouts each class and to be honest I was running out of creative ideas… so thanks…I am inspired all anew.
Hi Zuzana…just did the 500 rep workout. Killer! I agree with Mary from the 12/31/09 post. I cannot do the side pushups due to major hip pain even with a cushion mat and towel as well. Those side planks were killing me too–I have a strong core, but I feel completely out of sorts on that exercise. The rest of it was great though–even got my hubby to participate. Thanks again!
Hi Zuzana! I just did this workout, it was brutal! I was wondering how many days a week do you work out? I want to work out as many days as possible, but I also don’t want to overtrain myself and burn out. What is your suggestion?
Hi Jenna, we workout on average about 5x per week :)
Hi Frederick, regarding your answer to Jenna, do you guys leave a resting day between workouts? or is this a myth and thanks a lot for this wonderful website. The workouts are amazing!
Hi,
I’m a guy who’s into weight-training for gaining some lean muscle. Although I’m not “fat”, but I would like to add definition to my body and also work on my abs. I suppose a muscular body with good definition and abs would be an awesome combo :D.
Can this workout be followed by a guy who does weight training as well? If yes, then, Can you kindly advice how can I incorporate it?
Hi Tutsi – just jump in and start… the water is warm.
Sweating like crazy and there was a bunch of things I couldn’t do due to a recent fall. I liked the side one arm push up and the sumo squat. I found the back lunge with the high kick difficult due to my lack of balance. Overall I give this work out a big thumbs up!
[...] Another killer high intensity interval workout. This one is 11 sets of exercises, 50 reps each exercise. See the full explanation here. [...]
24:14:04 thought i was gonna vomit. Good workout!
HaHaHa well don’t feel bad ,,,Because I did.
@Frederick: I must compliment you on your awesome shape. Really inspiring when somebody like you is encouraging other to dive into the water as well :-).
So, should I take a break from weight-training for a week and give this routine a go for that week and then go back to my 3 Day split weight-training routine and alternate between the two?
What I’m asking is, can I do this….
Week 1: Weight training routine.
Week 2: Your routine.
Week 3: Weight training routine.
Week 4: Your routine.
Will this solve my dual purpose of gaining lean muscle while maintaining/developing my body shape/cuts and abs?
Wow, that looked tough. Thank you for showing all the parts of your video like the times you had to stop for a breath, modify the movement, etc. Your other videos make you look like a machine! In this one, you’re human haha no bad intentions at all with that comment, just noting that I like seeing how you have to pause like us to get through your workouts. Counting down to almost being done…pushing yourself and making it happen.
Thanks Zuzana!
You should change the name of the “Killer 550″ to “Feel Like A Wet Noodle”, because my arms and legs are jello after this one!!! THANK YOU SOOOOOOOOOOOOOO MUCH ZUZ!!!!!
My time is 34:12. I had to modify walk over push up half way through! Keep up the GREAT WORK!! I’m gonna go faint now!LOL