BodyRock.TV

Hi Zuzana,

Since I started visiting here I have picked up jumping rope and agree with you on it’s incredible benefits. I would love to do this workout…but…

I don’t think the weather here (Seattle) is conducive for outdoor workouts right now and jumping rope isn’t for me an indoor thing. I can live with a little rain during a workout, but I’m not a duck! 8-)

Right now I’m seriously thinking of being a “snowbird” this year and visiting my Aunt in Lake Havasu City, AZ during part of winter!

Best wishes,
–Chris

Hi Zuzana :),

I did 12 rounds and something, but I just had to finish my 13th round, I was to excited. :)
So, it took me about 16 minutes for 13 rounds. I feel great, awesome workout!!!
But I have to say that I was doing the high knees for my very first time and it was very hard at the beginning! Really cool cardio routine.

Have a nice sunny day,

Tina

Hi Zuzana,

glad you brought your trusty skipping rope with you hehe. I’m still searching for the right skipping rope for me, I just miss those non-plastic ones from high school too much:), it seems that I can’t find them anywhere in stores in Zagreb, so I think I’m probably going to order one online. I just love the skipping rope, it’s a great cardio/legs/butt/coordination workout.

Aside from all this, I just wanted to point out that I just love the way your arms look, they’re not too big, not too slim, nicely defined, just perfect. I am a guy but still, I wouldn’t mind having arms like yours, I’m smaller anyway.

Hi Zuzana,
I jumped rope at my gym the other day but I keep tripping..did you get your muscles without using wieghts? What do you personally think of running/jogging outside? I would like your opinion it really help me with stress just wondering. Thanks for the video!

I’m not nearly as fit as you, so my goal was to do 10 rounds – then I was surprised I could complete 11 rounds (and 25 reps of the 1st, 8 of the 2nd exercise).

Afterwards I made the big mistake of sitting down shortly and felt terrible out of a sudden. So I got back up again and walked it off – now I feel awesome.

Thank you for the exercise, Zuzana!

HI Guys,

we have been having some technical problems with the site plus yesterday we shot the warm up routine, cardio and stretching so there was a lots of editing and we went to bed last night at 3am and unfortunately we didn’t get to upload the stretching routine yet. I do read all of your comments but I don’t have time to reply right now so I have to do it in bulk. Thanks for being understanding :) Have a beautiful day.

«feel_free_to_be_free» –> Frederick & Zuzana.
———————————————————————————————
Questions

1) Please let us know (if you know) how to make our own healthy ice –cream
2) What about seafood recipes???

Love/Hug/Kisses
Marinaki :)
xxx

I love skipping! I started out at 5 minutes and now can skip for 20 to 30 minutes doing different tricks and things! I feel like a kid and it just makes your heart rate sky rocket! BUT!!!! since I have fallen in love with the skipping rope I have gotten shin splints since its so much impact directly on the balls of your feet. Have you suffered from that Zuzana? I have bought new running shoes, and try to do it on a softer surfaces (wood, not concrete). and I ice ALOT but that is getting annoying. Any suggestions?

Hi Zuzana

I’ll ask my husband for the cash to get some new sexy gym gear! I completed 13 rounds in 15 minutes today but I was training outside in our cooler climate which I think helps. I am still trying to get used to shorter cardio workouts (I previously used to train for up to an hour a time running with intervals) but I enjoy your workouts and never get bored. I know its better for you to do it this way it just takes some getting used to when we’ve all been conditioned to spend ages running/cycling etc.

I wonder if you can suggest a good make of skipping rope – it may sound stupid but I’ve used a few now and haven’t been happy with any? We have a leather one at the moment which isn’t cutting the mustard either.

Regards

Sam

Hi Zusana :)

Well, today is my day of karate training. It seems to me very good to do a cardio workout before a tiring karate class, witch I love.
I hope you can fix the problem on your site because I believe that like me many people are waiting anxiously for the next challenge and sometimes we can’t see it.
I also soon leave the recipe for today’s menu: chicken breast with mushroom sauce.

Ingredients: 2 chicken breasts
300 ml milk
half tablespoon light butter
half tablespoon of cornstarch
a can of mushrooms rolled
a clove of garlic
salt

Cut the chicken breasts into slices and season with garlic and salt.
Fry them in a tablespoon of olive oil.
In another pan put the butter and crushed garlic clove, add the mushrooms and fry it for 2 minutes, thad add the milk and cornstarch.
Cook for 2 minutes after the sauce became thickened.
Cover the chicken breast with this sauce and serve with rice and salad.

Bon apetit!!!

Heve a nice day too @}—–

I loved the challenge of this workout, i always do about 10 mins of jump rope-maybe three times a week and only switch it up occasionally so this was tougher than i imagined 8) Thanks for posting your stretch routine as well, i actually do similar movements.

CL: i live near seattle and it rains buckets some days for weeks on end so i know what you mean. I admit that i do these workouts in my room with a huge window but i love to run/bike or do any of the cardio outside. I have been finding covered areas to jump rope or run drills. Like a playground or an office afterhours or any structure with a cover that you can get to :) Hope i helped

Hi Zuzana,
Inspired by your workouts I had the same idea of incorporating more jump rope so 2 days ago I created my own JUMP ROPE TABATA. It can consist of any jumpig rope style (I found tons on the web) but here is what I did:

1. Bell
2. Jumping Jacks (always with the rope)
3. Can-can
4. Heels 2 butt
5. Scissors

I chose these styles because I’m not an expert jumper and these were easy to achieve.
Next time I would arrange them differently though and leave the Heels 2 butt for the end because it was the easiest.

Someone may find this tabata timer useful: http://www.beach-fitness.com/tabata/ the best i’ve found do far. I workout in my bedroom in front of my laptop.

Thanks for the inspiration ;)

Hey! I also completed 12 rounds and something. I kept messing up on the double skips. My rope might be a little long, or maybe I just suck at controlling the rope at a slower speed… Thanks again to you and Frederick for all the work you put into this site. It just keeps on getting better and better! Looking forward to tomorrow`s workout!

[...] This post was mentioned on Twitter by David Williams, stephen r. stephen r said: 15 Minute Cardio Workout | Fitness Advice, Workout Videos, Health …: I decided to incorporate my jump rope mo.. http://bit.ly/2IdC4Q [...]

Hello Zuzana,
I am impressed you can do that many rounds in 15 minutes. That was the first time I tried the jogging skip & it was so unnatural to me I as pretty much doing high knees just to hop it & tripped up numerous occasions but I got exactly 9 rounds in 15 minutes— fastest ever for me b/c I normally do sets of 100 regular jumps w/ 1 minute break. Now I’m going to lay out & get some sun on this 65 degree day in Houston tx <3

Hi Zuzana and Frederick,

I had several encounters with a white screen Sunday as I was trying to download the vid of your workout. It just said Database Error on the screen. I would refresh the site and usually everything was fine.

I never expect an individual reply as I figure you’re busy with those who really need help. ;-)

Best wishes,
–Chris

Hello. My name is Jakub. I´m watching your website for few months and you have famous work. Could you say me how to start? A navíc jsem velmi stydlivý :(

I had no idea a jumping rope could be a cardio “weapon.” And my abs! It works…thank you for shedding your light. I have referred to your website on many of my postings on blogger, twitter and facebook, hope thats okay, but your routines are perfect. Problem: I am going to my Mother’s home for a full week of Thanksgiving, and will be without internet…is there anyway to download some of your workouts to put on my blackberry so I will not be going cold turkey for 7 days? —Thanks— Karena

Hi Zuzana
I am very ashamed.I did only 6 rounds in 15 min.I stumbled,my jump rope fell of my hands a lot.But i have a cold,and i’ve been drinking niquil and dayquil for 2 days now.so i really hope thats the reson i sucked today))But i had fun.at least i did it.I havent skipped in 10 years probably)))
Thanks again.

Ahoj Zuzi!
I´ve just finished this amazing skipping workout. I realy love rope skipping…i used it very often one year ago. Last almost 2 months I´m doing your workouts and I come back to the skipping.I use it like warm up before each workout and it is very amazing cardio!…I did 14 rounds. I have to say that I realy worked hard today because I wanted to have a good score…but in the middle of skipping I thought that I faint!:D:D…and now … about 15 minutes after workout I´m still sweating like a pig :)
But thank you Zuzko :)…you remind me that rope skipping is very good cardio-workout and I can destroy myself on good way :) and after this killing exercise i can feel relaxed and satisfied :)
Thanks a lot !!!
Your big fan from ČR
Swen ;)

Zuzana,

I have been watching your videos for about a month now. I started watching on YouTube, so I have seen many of them. I wanted to comment that I think since you moved and your workouts are consisting of all bodyweight/functional exercises that I not only enjoy them more, but they seem more effective on many levels, than just lifting weights. I know weights can still be a useful tool, but I think your wokouts are very effective and complete the way they have been in the last couple of months. Are you feeling the same? Any other thoughts? I am thinking of going to school to become and exercise physiologist and I think I will take many lessons from you. Thanks for putting yourself out there. I think your workout are (not new) but innovative and effective on all fitness levels.

Thanks Again,
Ryan

Hi Z&F! I just got done jumping and sat down to eat my 4th meal of the day.. hehe
I was only able to finish 10 rounds today.. hopefully it will get better..

oh! and i had a question.. i made the breakfast cake and im the only one in my family who eats it.. the cake was pretty big so right now im eating square pieces of it throughout the day for breakfast, lunch and even sometimes dinner so that i don’t waste it.. it’s really good but i didn;t know if eating the cake will make me gain weight.. well let me know when you can~

thanks again for this wonderful site~!

OOOO I like this! I’ll do this after my run in the A.M. tomorrow. The last 2 days I did your Killer 550 reps and I loved it! I’m finding that I have enough time to do 2 of your workouts a day (most days) and still get in 2 active rest days. Thanks Zuzana! After 18 years of having my own Personal Training business, it’s nice to have someone else tell me what to do for a change! ;-D

Hi Ryan,

I find bodyweight workouts a lots of times way more challenging then lifting weights. My workouts got lately a lot more intensive then they used to be and I am very happy about my own results.

Ahoj Jakube,

you can jump right in and start following my daily workouts – i am updating on a daily basis.

Hi Zuzana,

Do you remember where you guys bought your rope? It seems a bit better than my purple skinny plastic Bell $3.99 unit I got at Target(?).

Anyway the weather let up long enough to do this workout (almost 9 rounds in 15 minutes). You I suspect could running rings around me at this. 8-)

–Chris

@CL. I’m in Seattle too. I just moved back after completing my Bachelors degree at Wellesley College (just outside of Boston). Nice to know that there is a fellow Seattleite following BodyRock TV! :D

Oi sou do Brasil e acompanho suas aulas, muito boas “thanks”

I did 13 rounds exactly in 15 minutes. That was rough. Holy crap I beat you and Tina haha! Must’ve been a fluke. Man I love that jump rope. You’re my inspiration, Z! Tina, I’m watching you too haha. This is probably the only thing I’ll ever beat you guys in.

Hi CL – I think we got it in Walmart? It was a while ago so I’m not 100% sure.

Phew, 11 and a half rounds in 15 minutes (half a round = 25 x first set + 25 x second set). Loved it! Thanks :)

Hi Zuzana,

So is it an Altus Weighted Jump Rope and cost about 14 bucks?

–Chris

Hi Blade,

Yes, in the Rainier Valley near I-90. I have a lovely view of Amazon.com from my kitchen window. I suspect there are a few folks from the area reading this.

–Chris

[...] 15 Minute Cardio Workout | Fitness Advice, Workout Videos, Health … [...]

Loved this one. I just bought a jump rope and am so glad to use it again! I was an avid skipper as a kid…double dutch was my fave!

Anyway, I did 13 rounds, with 10 reps into the third set (jogging) of the 14th round.

Thanks for another great workout.

Marinaki Says:

Questions

1) Please let us know (if you know) how to make our own healthy ice –cream….

Just thought I’d answer her question with what we do…we purchased a vitamix blender, which is the best appliance EVER. Anyway, we haven’t purchased store icecream for months. This is what we do: two ways…healthy and not healthy but not made with perservatives:

Healthy:
1 banana, 5 frozen strawberries, 1 c ice, 1/2 c milk, 2 pkg. splenda and a splash of vanilla. Mix and you have about 2 cups of perfectly slightly thick smoothie. Its the almost like strawberry icecream, but with all the health benefits.

Not so Healthy:
1/3 snickers bar, 1/2 c half and half, 1 cup ice and a splash of vanilla. Mix and now you have a cup of candy bar icecream. We made this a few months ago for the kids, but they prefer the fruit versions as they get more with getting it more often.

Its all in the VitaMixer Blender. It blends anything, and blends it so smooth. Worth the investment. A lower cost but almost just as good is the Blendtech. Enjoy!

Karena, Splenda = poison.

Hi Zuzana,

Your hard work has is very apparent. Wow!!!

I have a (dump) question about the jump rope. Does it matter what it’s made out of, ex. rope, vinyl?
thank you, in advance!!!

Frederick & Zuzana ==> “keep_your_spirit_high”
———————————————————————————————

Thank you Karena!!! (very kind & helpful).

Love/Hug/Kisses
Marinaki :)
xxx

Hi Bade,

Sorry about the name typo! 8-(

–Chris

Hi Anne,

Here is some info on shin splints. I have gotten them also from playing tennis.

In most cases, you can treat shin splints with simple self-care steps:

■Rest. Avoid activities that cause pain, swelling or discomfort — but don’t give up all physical activity. While you’re healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.
■Ice the affected area. Apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days. To protect your skin, wrap the ice packs in a thin towel.
■Reduce swelling. Elevate the affected shin above the level of your heart, especially at night. It may also help to compress the area with an elastic bandage or compression sleeve. Loosen the wrap if the pain increases, the area becomes numb or swelling occurs below the wrapped area.
■Take an over-the-counter pain reliever. Try ibuprofen (Advil, Motrin, others), naproxen (Aleve), aspirin or acetaminophen (Tylenol, others) to reduce pain.
■Wear proper shoes. Your doctor may recommend a shoe that’s especially suited for your foot type, your stride and your particular sport.
■Consider arch supports. Arch supports can help cushion and disperse stress on your shinbones. Off-the-shelf arch supports come in various sizes and can be fitted immediately. More durable arch supports can be custom-made from a plaster cast of your foot.
It’s also important to resume your usual activities gradually. If your shin isn’t completely healed, returning to your usual activities may only cause continued pain.

There is also the possiblity that you could have a stress fracture, if you try these things and it just doesn’t seem to be getting better with rest and avoiding high impact exercises, follow up with your doctor to rule that out.

Prevention wise so you dont keep getting shin splints you should add strength training to your workout. To strengthen your shins, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.
It’s also important to know when to rest; at the first sign of shin pain, take a break.

Hope that helps you.

I did 10 and 3/4. I’m getting much better with the rope, but I need a better rope. The one that I have is too long, so I have to roll it up and tie it up, but this makes it tangle up, and I have to stop all the time to untangle it.

HI Zuzana! thank you so much for shared your workouts, now i left the treadmill and i’m so happy to jump :)
with this workout and a healthy diet you think i’ll have a body like you? mabe? someday?

love from mexico! >.<

Finally did this one! I went for 10 minutes and did 9 rounds! Just starting back with exercise daily so i had to take it easy, felt a bit sick after anyway :( hope im not too sore tomorrow because i cant wait to be here daily as well!
Thanks for posting, hope to see more jump rope!

Just finished 13 rounds in exactly 15 min like Yelena. It was tough, but not as tough as the 300 skips routine last week, for me anyways. Calves were sore from that for days!

Ahoj Zuzko

I’m happy to report my result. I did exactly 10 rounds and I’m totally gone! I got to add, that I did this at 10pm and its still hot and steamy 30C here in Sydney.

I love the skipping rope and I’m glad you thought of doing a workout video. I will do this sequence from now on as its amazing!

Tak se mejte fajn!

Gabi

I really like this. Unfortunately, I live in an apartment and my neighbors below me do not appreciate it when I jump rope. haha. But I can do these exercises by just jumping without a rope, it’s a little less noisy and still has it’s benefits.

Hi, CL!!!
I got my jump rope at Tj Maxx for 4 dollars. It looks exactly like the one Zuzana uses in the video.

Hi Zuzana,

Im Jo and im 25 from montreal. im already in shape but we dont see my abs no more because i gain a lil bit of a belly while i was travelling around canada and USA. Do you have any sugestion to give me so i can get a result fast to loose that lil belly and see my abs a lil more again? (well the truth is i gain lil fat around my my belly and side to, (lat) in french i guess…)

Well if you can give me a hint to help me out a lil… because at the gym i work out the big muscle and it work for me but i want to cut it out a lil bit and dont know how to do it.

thx in advance and sorry for my english if its bad.

@ Yelena, I’m glad you said something about the Splenda. I was going to comment that there are better substitutes for artificial sugar, like the real stuff: honey or agave nectar. @ Karena, Aside from that the Splenda, you posted a great recipe! I’ll definitely use it in the future. Thanks!!

Bade,

I couldn’t agree more. I also heard of Stevia, which is a substitute that’s derived from the Stevia plant and is totally natural, BUT I haven’t read enough about it to know that it really is healthy.

Honestly though, for healthy people, I don’t see a problem with sugar, as long as it’s unrefined and used in moderation. I use RAW sugar, Turbinado. Oh and I just found out that brown sugar is refined sugar with molasses put back into it. Ugh.

Zuzana,

We as a family (wife – 42, daughter – 14, son – 10, and I – 42) are a big big fan of your exercise videos, FAQ and loads of fitness stuff. I especially liked your tough kick-ass torture workouts with almost no to minimal equipment. I very religiously follow some of the variations you suggest when i am on road. I am an avid runner and love to go to gym but when I can’t I get into one of your routines.

There is only one complain – not really a complain though. Everytime I introduce you to somebody at my work (especially female colleagues) I have to caution that don’t go by her skimpy clothes – she knows her stuff really well :) Everytime they try to open your side, some of the pics/videos (for folks who don’t know you that is) especially at work, they have to close them instantly as others may take objections to the immense bare body show. I personally don’t give a damn since we watch your videos at home. But many of my colleague could see your videos since they have access to PC/internet only from work :(

I wonder if there is anything done about it – but I thought I would let you know.

Cheers
nitin

Hello Nitin,

I personally think that when you are at work, you should just focus on your job, besides I am sure that you can find many different fitness sites that will meet your needs in terms of preferable fashion.

Hi Nitin,
Does your branch of the inquisition have any job openings? I have a friend who just got laid off from his job banning books and I think he would be perfect for your office…

The “branch of the inquisition” made me laugh, he he.

Part of my motivation to follow Zuzana’s workouts comes from seeing the results in her shapely legs, super toned abs, strong arms (those shoulders!), extra low body fat and let’s not forget her beautiful cleavage. I’d be sad not have that eye candy anymore. And I’m a GIRL!

omg i love your sense of fashion. i’m motivated by you because of your body and you are my idol because you’re confident enough to show your skin in such gorgeous workout apparel!

Hi Zuzana!

I love your videos. I just discovered them in youtube and now I will follow you in your site. Greak work!

I just wanted to ask you if you think this 15 min cardio workout would work without a skipping rope, just pretending that you skip. I want to do this in my living room and it is really tiny for the rope.

Thank you for sharing your knowledge and advice!

Warm Regards

HI Azahara,
you can do that, but try to make it more challenging and do high knees, jumping jacks or scissors.

hi zuzana!
how many calories approximately do you burn during these 15 minutes?
also, how tall are you and weight? sorry if that is intrusive, it is just so i can estimate how much I would burn doing this workout

Wow! I am really inspired by your awesome fitness level!
Just a question though, does skipping/exercising on concrete hurt your knees? I will be moving soon and there will only be concrete areas for me to exercise in. I have fragile feet and I don’t want to damage them.

Thanks!!

hi zuzana,

you are my inspiration!!!!! i love to do cardio before breakfast every morning and usually i do about 45 mins. on the arc trainer elliptical machine, do you think that i can replace that workout with this one?

Or should I do this workout and then jump on the arc trainer for 30 mins, or is this too much cardio?

I want to lose 10 lbs in one month!!!!

by the way, i love all your outfits, pls post where you bought the items in ya video. Whenever the salespeople asked who helped you find the item at the stores, i always mention your name and site. =)

god bless. u and frederick r hotties!

Tried this workout today. It’s 41 degrees (Celsius) outside so did this under the air con! I managed exactly 10 rounds, I still had 14 seconds to go but simply couldn’t go on!

Another great workout guys!

Now I have to get ready for work (nightshift, 12 hours, gah)

Cheers
Dee (Australia)

LOOOOOOLLLL!!!!!!! I know this was written a while ago, but good heavens!!!
you guys couldn’t have answered better. I whats up with: look-further-than-the body-shots-cos-she-knows-what-she-is-talking-about.

What a nasty piece of writing while trying really hard to blame it on “colleagues”. Mercy, can a person be more jealous?!

Hi Zuzana,

Hope you are well. I attempted this workout again this afternoon. I improved on my last attempt of exactly 10 rounds, to complete 10 rounds plus 25 of the first, 25 of the second, 25 of the third and 15 of the fourth (knee ups) Pretty happy with that, but now I’m exhausted and have to get ready for night shift (again) But I’m sure I’ll feel great once I get my breath back again.

:)

Have a great day

Dee (Aussie, Aussie, Aussie, Oy, Oy, Oy)

can someone pls gime tips on how to jumprope without stumbling on myself =(

I’m back again and have improved yet again! 11 rounds plus 25 of the first, 25 of the second, 25 of the third and 22 of the fourth (knee ups). I’ve been having issues with my rope twisting up which probably wastes a few seconds. Oh well, still happy with my results.

I hadn’t skipped since school so I’m surprised at how quickly I’ve picked it up. I had been running and honestly, I got to the stage where I couldn’t be bothered putting on my gear and heading out the door. Wondering what route to take, whether I’d be chased by dogs, dodging traffic and cyclists, so jumping rope has been much more convenient and challenging!

So Zusana, I’m aiming to catch up to the amount of rounds you did!

Dee (Aussie Aussie Aussie, hot hot hot!)

Ivana,

Practice, practice practice. I hadn’t skipped rope for over 20 years. But am now doing pretty well, practising every second day! Plus make sure it’s a good quality rope. Mine’s not great, I even have trouble with it twisting up on me! Am thinking of trying a weighted rope. Can’t find the typical “rope” rope we had when I was a kid!

Dee (Aussie chickie)

13 rounds plus 23 double jumps. I’m surprised at how quickly I’ve gotten better at jumproping. The first time I did it a few weeks ago I thought I was going to have a heart attack. But now I love it. Plus I stumble less. I still stumble. But I’m getting better, plus it’s a nice exercise in patience. Thanks!

14 complete rounds! I got better! You’re making this week worthwhile for me, just so you know. Thanks.

thanks ozzie!! i will try!!!

you are so right, the first time i did this i was soo clumsy and stumbling like an idiot. but now i did this routine and i finished 10 rounds almost did 11…you guys are great, im so motivated now to continue with this. do you guys think this is ok to do every morning or is that too much repetitive?

Woo Hoo! I beat you Zuzana! I haven’t done this workout in a while and, to be honest I didn’t expect to beat my personal best let alone yours.

I am VERY HAPPY, and very wet…….. Sweating like I’ve just got out of the shower!

12 rounds plus 25 of the first skipping style, 25 of the second skipping style and 9 of the third!

Dee
Aussie Aussie Aussie, as fast as a mozzie!

I did this workout today and completed 10 rounds plus 25 doubles, singles, and 8 jogs before the timer went off

Is it strange that I did 20 reps? I am 15 years old and very active.

didn’t do so good with this workout…. :( i couldn’t keep a steady pace which sucked. i couldn’t do high knees or jogging so i had to replace those with another set of double jumps and single. rope kept getting caught on my feet. and i was moving slow…blah anyway i was able to do 5 rounds plus 25 reps of double jump and 20 reps of single jumps. not too happy but i did work up a sweat lol

That was a blast. Did 10,5 rounds, but think I could do even more next time…