Hi Everyone,
I hope that you are having a great Thursday. I have a real challenge for you today. I think that you already know what to expect :) This workout was brutal and really got me sweating and it will do the same thing for you. We put this workout together yesterday specially for Frederick. He completed this workout about 5 minutes faster than me today and told me that this workout is sick. He actually called it The Perverted Punisher Workout, because apparently you have to be real pervert to put yourself through something like this :) It was a very funny personal joke, but we were not sure if everyone would understand our stupid sense of humor, so we decided to call this workout Death By Workout instead. Anyways, I wanted to share with you another comment – this time it’s from Kristen, and my answer to her. The reason why I chose to share this comment is because it is the most common question that I get and it is about weight loss/fat loss. Please share your thoughts on this, because it is a very common thing that affects all of us.
Zuzana,
I can’t seem to find an exercise plan that quite works for me. I’m a 17 year old girl who’s about 4′10 in height and can’t hardly lose a pound through hard exercise. I’ve tried for a couple years now to lose weight but it seems nearly impossible for me. Don’t get me wrong, i can lift the bed of a truck up by myself but it seems like the fat just stays on over the muscle! Between nightly exercises, waking up and hauling hundreds of pounds of wood at about 4Am, and then going to school and playing my hardest in P.E., you’d think I’d lose SOME weight but nope. i just seem to swell like an overstuffed teddy bear. i keep trying desperately to lose weight but all seems hopeless. Now, due to my overly large frame, I’m being ridiculed by my sister who’s well…let’s just say the perfect one of the family and being called lazy when I most certainly am not. I’m about to pull my hair out here. Is there any workouts i should target more than others?
Hi Kristen,
I haven’t seen you working out, or eating ( and I noticed that you didn’t really describe your eating habits) but I would be surprised if the basic general rules that work for everyone wouldn’t work for you. First of all, pay attention to HOW MUCH you actually eat. Do you eat big portions? Could you cut your portions in half, drink more water and eat more fiber to fill up your stomach? Look, if you will eat less and exercise more, your body won’t be able to keep the fat and bulk. I know that this will sound boring, but if you will eat mostly fruit and vegetables and keep your portions small, you will lose weight. You don’t have to be lifting heavy weights. You can just follow my bodyweight workouts that will work your muscles and cardiovascular system at the same time. Believe me, I am the type of girl who can get bulky and fat as soon as I stop trying. I am still fighting to keep my portions small, but I have seen the difference on my own body many times by following the same patterns. In the summer 2008 I was very very slim and I ate just about anything. Chocolates, cakes, french fries, hamburgers, junk food and I was loosing weight, because I was eating tiny little portions. I had hardly any muscle definition and absolutely no strength. Then I went through a period when I was avoiding fat and junk, but I couldn’t keep my portions small, because I wasn’t satisfied with my meals. I had to find a compromise. Now I don’t avoid fat, and I have occasional chocolate but I am including a lots of fruit and veggies in my diet. I try to cook tasty meals that will keep me satisfied so that I don’t have to overeat anymore. I hope this helps.
Death By Workout Overview
There are 15 rounds in this workout and your challenge is to complete them as fast as you can, so get your stop watch ready. There are few exercises that you will be doing in the following order:
30 reps of Side Jump Lunges with Touch Down (it is 30 reps total switching the legs)
Plank, Push Up, and Half Burpee in this order 3 times.
Walk over in the plank position 3 steps to the right. Repeat Push Up and Half Burpee 3 times and get up.
This counts as 1 round and your goal is to complete 15 rounds as fast as you can. If you want to know how I did watch the video above.
Enjoy your workout and remember to do some cool down at the end. I always walk around for about 5 minutes and then I have a light stretching.
Zuzana.
P.S. Post your personal best time and let us know how you did.
What happened to the list of all your other workouts? I can’t bring them up on the website. Thanks
Hi Dianne,
the old workouts are in Archives.
Hi Zuzana
22min40sec. I’ve done the rounds barefoot on a parquet floor and now I have a blister on the big toe, so don’t do it ;)
I’m not sure if it’s the most efficient way to stop the time for this workout because I’ve caught myself to do the moves shorter than possible only for being faster (without conscience on cheating, just because I’ve focused to be fast). But then I’ve had a puls of 180 (= more recovery time) without trained the muscles (back/quadrizeps/trizeps) in the whole range.
I appreciate your idea of competing as a motivation so I would propose
- maximum time of 25min without pausing longer than 30sec.
- focus on accurate moves like demonstrated on your wonderful pictures
I love your work and tell my mates weekly to follow ACTIVELY your work so take it just as a proposal to make even better your workouts ;)
Sporty greetings from Switzerland :)
So, this was a nice sunday workout :))) I’m really surprised I did so good in time (15.40min), I must have done something wrong!
In the first workout you are not getting totally straight up with the upper body do you? I also didn’t, but keeping my abs tight and back straight (but leaned forward when getting up – probably that was the mistake which made my time faster).
Anyway, I really needed the 5-10 minutes walk after, my puls was racing…
I love all the workouts here!
Wow! I just discovered your site and I’ll look through all your past daily workout videos and compete with you :)
I have never been able to stick to a workout. I have always lacked the will power, but I am ready to try again. I have a question though. Do you always do workouts without machines? Or do you go to a gym? I would love to get into that good of shape.
Kristen,
I am 39 yrs old, but will share some tips I have found helpful. Portion control is key. I quit drinking soda and juice. Water is the best for your body anyway. Also, whole grains, fruits and veggies really do a lot for giving you a full feeling. I have an occasional treat, but keep the amount small so that I don’t feel deprived. Most importantly, I don’t look at a scale very often. Keep a workout journal and use a tape measure to keep a record of your body measurements (arms,thighs, waist, hips and bust). I have not seen the weight on the scale change very much, but I have dropped two sizes so I know the workouts and the eating are working even though the scale doesn’t reflect much of a change. Focus on being healthy and less on what the scales show. Good luck and you can do it.
Morning F&Z,
Just did the “Death” workout and yes it was brutal. Form stayed good through 10 rounds then struggled badly through last 5. In at 21:23. Waiting to be able to do proper form ALL the way through probably would add a couple of min. so hats off to you.
This workout did kick my ass…my time was 23 minutes and 27 seconds. I was out of town for three days and couldn’t squeeze in a workout so I felt this one today. Keep these wicked workouts coming..I just love the challenge.
Hey Zuzana,
A quick note to let you know that I have completed this workout but added a twist to it. So each round included 5 pull ups. Needless to say that I did not complete 15 rounds but did only 12. After that I was over and done with. My time was nothing to write home to: 27:48.
I had slacked off on the pull ups for a while but now, thanks to you, back with a vengeance.
Keep up the good work!
Carla
I just finished this workout in 26:41. There is no way anyone could possibly do this in less than 20 minutes w/out cheating. I consider myself a relatively fit individual (workout 6 days a week 5′11 155lb with 7% body fat) and I could barely walk afterwards. Most of these posters are liars. If anyone could come close to your score, then they’re probably elite athletes…and I highly doubt that…unless proven otherwise. Anywho, thanks for the workout routine! :)
Butt burn, haha. I did this and my butt was sore for a couple of days. Going to do it again this morning. Thanks Zuzana!!!
Hello Z!
Thank you for this workout. It definitely kicked my butt. I finished in 24 minutes; however, I did 3 pushups with side walk overs then again, 3 push ups. Is that right? Or just 3 walk overs? Well either way, I fell the same way you did, I’m exhausted. Have a great day.
Hi Anette,
that’s right 3 push ups and then 3 walk overs. I’m glad that you enjoyed it.
Zuzana,
I love what you’re doing here! It’s great to see people educating the general public on health and fitness without the silly egos, false promises or misleading facts. You get straight to the point; clean up your diet, work hard, and the results will inevitably follow.
Anyone here can clearly see how much Zuzana’s hard work has payed off, and I encourage everyone who watches her videos not to be discouraged by the level of fitness Zuzana is currently in, but to inspire the beginning of your own physical journey. With the great kick-start “Z” has passionately provided for all, you have no excuses… GRAB 3 FEET OF SPACE ALL AROUND! AND KICK YOUR ASS INTO SHAPE! The great thing about timing yourself is you’ll know you’re always improving, and if you could knock out just one more rep each day, in a year your 365 reps! ahead of where you were! Hold on to those little victories!
“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.’ – M. Ali
I love your website! I’m originally a long distance runner and I love to stay in shape, but after competing in school, running a marathon and doing a 300 mile run my knees gave out. I now have tendonitis on both knees and are unable to run more than 5 miles! Anyways your workouts are the best because I feel like I’m still doing an intense workout without hurting my knees. I finished this one in 22 minutes. Thanks!
hi zuzana, i completed this workout in 20 minutes and 44 seconds! it was soo good i enjoyed it so much! i hope you have lots more really hard challenges comming up:)
Loved it… all 18min and 33 second of it. I really am loving all of your workouts that I have done and the great information you have on your website. The workouts are intense, short, and to the point. Plus I love that I don’t need a bunch of expensive equipment to get a great workout. The general exercise and diet tips on your website are also great. They seem really balanced and don’t require adopting some extreme lifestyle. Please keep doing what you are doing… you are a wonderful inspiration!
Hey Zuzana,
I love love LOVE this workout! Why? Because it totally kicked my ass! I kept having to tell myself, “This is not the hardest I’ve ever done”! I completed this in 18 minutes and 37 seconds. It’s people like you that inspire me to push myself and workout hard! Keep up the great work :)
@ Chris L,
I’m a Seattleite, but I was in New England for the past three years. I just returned to Seattle in September and I didn’t bring any of my cold weather gear. I certainly didn’t expect these MUCH cooler temperatures in SEATTLE!! I’m freezing!! It’s been beautiful and the crisp, sunny days have reminded me of New England. But I’m sick of the cold. I am planning my migration/relocation to Southern Cal. I hope to be there by March 2010.
Also, in terms of our responses to Kristen, all the responses are created equal so much as they include positive encouragement (which yours did). :D
Peace
I feel exactly like Kristin:(
Hello!
Love your site,but i think you hear that a lot:)
I have a question for you,i don’t know if this is the place to post so forgive me if it’s kind of off topic.
I have made 3 months of exercise in the gym,didn’t make huge progress,but still it can be seen.My question is are home workouts more efficient?I am considering starting another 3 months doing every workout that you have done,like a little challenge:).But i do not know if it’s right for me,because it’s very different for the 3 day gym routine.
Will these workouts,with your diet routines help me?And if i decide to begin doing your workouts routines,is there any particular order?Do i do one each day?Please help me!
Thank you for wonderful site!
HI Robert,
If you jump right in and start to follow my workouts on a daily basis, you will make a huge progress for sure. The key here is to keep the workouts really intensive and also you have to commit to workout at least 5 times a week. The next big thing is your diet. Don’t eat too much junk if you can and don’t over eat. I am updating my blog with every workout that I do, which means that I take a day off when I don’t feel like working out, or I do just a light workout. You have to listen to your own body even if you are following my exercise program. Sometimes you might feel that my workout for that day wasn’t challenging enough for you, so in that case feel free to choose any workout from the previous ones that will make it up for you. Also, if you feel that you need to take a day of rest, go ahead. There is no particular order in which you should follow my workouts. We are all individuals and we have to learn how to listen to our own body.
I just completed this workout and I can now understand why it is called “death by workout” as I thought I was going to die at the end…quite literally! I am still shaking! I recorded my time at 18minutes and 05seconds. Thanks Zusana…you are a total inspiration to me and my work. Loving your vids!
Thank you for your advice,I will surely make you some views this months :)
I wanted to ask another thing,about muscle building.I saw that most guys like to be BIG like 2 m tall and with huge muscles,going to the gym and working out with very heavy weights,but i do not want that.I saw at your body too,you don’t overdo it,your “just right”.
My question is,are your workouts,followed with your diet tips,capable of making enough muscle to make one look fit,even if i am a male?Is it better than the traditional 3 day/week workout that we are all used to?I am asking this because i saw that there are many girls here.
Also in my opinion i think that it should be a good idea to make a course,like easy,normal,hard,so people could follow it.But that’s just an opinion,but obviously your the expert,so you know best!
Thank you for the warm welcome and help!
Hi Robert,
my workouts are for everyone, every fitness level, because you are the one who is choosing the intensity. Every workout is a time challenge so you can only go as fast and as intense as your current fitness level allows you. Most of the exercises that I am doing can be simplified for beginners. Everyone can get muscles and get ripped from these workouts. I know people who have never been to a gym and who achieved outstanding results just with home training and outdoor activities. Going to the gym and lifting weights is not the only way to get nice physique. Give these workouts a try. Make sure that you work hard each and every workout.
Hi Zuzana,
I played soccer for 15 years since I was 6. Unfortunately I had to quit playing it due to some problems my muscles and my knee. Now I wanna try playin in a soccer team again and for this I want increase the strength of my legs. So I decided to do this workout because it looks pretty hard for the thighs. But I was really surprised while I did this workout. It is not hard for your thighs no, it is HARD AS HELL and I was not able walk or sit down properly because of this workout :) It is now five days ago(5!!!) since I did this workout and still my muscles hurt a bit.
So the only thing left to say is: Rescpect! But I’m gonna get your record and do it even better after this winter :P
Have a nice day
Frank
Hi Frank,
you are very welcomed to try to beat me in each workout – it will motivate me even more to do better the next time :)
ok so when u workout what do u do; do u eat BEFORE ur workout or after
u completed the workout. i’m just wondering wat would make u burn more calories and make the workout more affective, cuz i eat usually an hour before the workout,but i want to try to burn extra weight i have so if u ate afterwards would it be burnt by the boost in ur calore-burning matabolism???
thanks zuzana!
Hi BADE,
Thank you!
I know what you mean about the cold in Seattle. It’s nice to have the sunshine, but when I come in after skipping rope I find even the air coming out of the refrigerator is warm!
Best wishes,
–Chris
im fat how do i lose it?
Hi Andie,
why don’t you try my workouts and read the articles about food? I am sure that if you jump right in, you will see results in no time.
[...] Death By Workout | Fitness Advice, Workout Videos, Health … [...]
just completed this workout today since i missed it in the past. I felt it was harder on my fitness of keeping my breathe than my muscles feeling weak. either way GREAT workout. i look forward to more like this. thanx a ton zuzana for 7 months of bliss from your site.
time 17:02
27.15. I did it barefoot on a wooden floor and that wasn´t nice. Will try it with shoes on next time. You are fantastic and have a fantastic body, i hope you are very proud of it, you should be! I will keep on fighting to beat my time (and yours ;) ). Perfect workout at home when you don´t have time to go to the gym. Thank you!
hi zuzana,
i was just browsing around and found your blog. it is really nice, really.. i can’t wait to give it a try. i did manage to lose around 10 kgs by myself like 2 years ago (i changed my diet and did some serious cardio), and i’ve been trying very hard to keep it ever since. to be honest i’m really bored to have to do my routine run for about 20 minutes a day to keep my weight since i have no idea how to perform body exercise. i’m 1 of the unlucky people that have a lazy metabolism, i can get fat by just sitting and drinking water (LOL). i’m pretty happy with my weight now. though get rid some more fats so the muscle will show more is something that definitely will make me smile. pls share me some tips zuzana, how many times in a week should i do my running in combination of your exercise?
many thanks for creating this blog.
munika
Hi Munika,
Just jump right in and start following my workouts and see how they work for you.
Hello, Zuzanna your amazing. Thank’s for the inspiration. Tim
Zuzana, I just got my butt kicked! LOVED the “Death by Workout”, I added 1/2 of the 500 you recently did (so it was 250) to the end to get closer to 30 minutes. I really enjoy your routines and know I am getting a better workout in 20-30 minutes than when I run on the treadmill for 5 miles. Thank you so much!
My workouts consisted of going to the gym and running (a lot). I’ve peaked and am bored out of my mind spending many hours running a week. Now, I found you. I enjoy your videos and have decided to stop running and follow you for a while. I am actually having fun (your sick workout fun). After some time I did “Death By Workout” in 23 minutes and yes it kicked my ASS. I am sore and tired again (a very good thing) Thank you Zuzana.
hi zuzanna!
today was my first day trying one of your workouts and I did this one … it took me about 17 minutes 30 secs. I don’t really understand how I beat you .. I do excersie three times a week but my body looks nothing as prepared as yours, I did get veeery tired but not as much as I expected I even did 8 minute abs afertwards.the thing is I still have the feeling something like I did something wrong, how could I do it so fast??? and faster than you!!?, i’ve already watched the video like six times and it looks as if I did it exactly the same, is there a way I could have cheated without noticing or am I in good shape without realizing it haha???.
thaaaanks
dani s
ps: Im a 21 year old girl… i am about 1. 63mt and I weigh like 112 pounds
Im shattered omg this workout has made me shake :)
I completed it in 15 min 46 seconds
I feel amazing.
This site rocks.
so this one took me quite a bit longer. I am usually right there with ya!. the video didnt work for me on here, or on you tube. I tried it there to see if it was maybe this site, but maybe it’s on your end? anyway.. for the jump lunges you first jump with both feet together then lunge and touch down right? I thought that’s what a jump lunge was. sooo i am doing something outta wack, either way i am sweating my buns off THANKS! yowsa!
I beat my last score last time i did it in 15:46 now i did it in 15 min 4 sec i feel i have achieved a lot.
Thanks for the workouts
Alice :)
First time I tried this one! This is a juicer!! I ran 10 hill repeats as warm up. Finished your workout in 22:58, going non stop with boy (full plank) push ups. The way I read the workout indicates there are a total of 12 push ups (plus the burpee after every push up and a side step every third) on each one of the 15 rounds. I can’t imagine doing this in 15-18 minutes like some of the postings unless I am reading the workout wrong. I wasn’t lagging anywhere and didn’t take any breaks. Am I reading this right or am I just a slug??? Please let me know the number of push ups per round so I don’t utterly kill myself trying to do it in 15 minutes!! This was hard! (And I don’t think I am a slug!)
Okay…I looked back through the older posts and I see you define it as a total of 6 push ups per round (plus all the various burpees and sidesteps). So I did twice as many of the push up sets as I should’ve every round. Not fun!!! Oweee!
consoled myself with five hershey kisses
lol.
Hi Zuzana,
I’ve been doing your workouts for a few weeks. You inspire me by making these workouts fun and beautiful! It’s so great, I don’t know any other workout leaders that focus on the fun, beautiful, and sexy aspects like you do.
I saw you with your dog on another page here; I’m a veterinarian here in the USA, my site is http://www.stfrancisveterinarygroup.com/
Do the veterinarians come to your home in Malta?
Thank you Lee. I think the Vet would come to our home if we would ask him.
Hopefully you won’t need to!
That was one of the toughest workouts so far!! Half way through I didn’t think I could possibly finish, but I slowed down a little, took breaks & finished in 22:14. Lets see if I can move enough to do the workout tomorrow! Gonna be sore!!!
Did this workout today & my time was 36:05. It was tougher than I thought. My goal was to at least complete all 15 rounds and focus on proper form throughout the workout, especially with the push-up part (mine were baby push-ups, not the real thing). Push-ups & burpees are still really hard on my wrists, so no rushing there … yet!