Hi everyone,
I did some serious fat burning workout today and I feel pretty good about it too :) I did a workout made up of exactly the same exercises already in the end of October, but this time I have increased the amount reps for each exercise. To make this workout really intensive and get the best out of it, it is important to pay attention to your proper form and to move fast from one exercise to another. Try to push through with your maximum effort and complete the workout as fast as you can.
You have been asking me about my old workout routines. You can find them now in Archives. It is really easy. You just have to scroll down the page and if you don’t find the workout you are looking for, than click ‘previous entries’ at the bottom of the page. Those workouts are in parts, but all you have to do is to click on any part from that particular workout and you will find all of the thumbs for the remaining parts right underneath the post. We are working on some changes to the site to make it better and hopefully this section will be reorganized very shortly.
Enjoy your workout and let me know how you did.
Best,
Zuzana.
Fat Exorcism Workout
There are 6 rounds of the 3 following exercises:
10 Dive Bombers with Knee Tucks
16 Side Jump Side Lunges
20 reps of Crab Dance exercise
This was again one of those pervert workouts :)))
I did really good – 19 minutes! I really pushed hard, no breaks, no water, now I’m exhausted. Next time I won’t go for speed but listen more to my body which was screaming :))
would be very nice if more people would share their time, so we can all compete…
To sore muscles – I’ve been following your workouts since 2 months and had no day without sore muscles :))) When it really hurts I do take it easier, but a little pain in the muscles is what I love, it reminds me I had a good workout and motivates me.
I can’t help to say one more time – thank you Zuzana for a wonderful site which influenced all of us here in a very positive way!
Hello Zuzana!
Thank you for an awesome workout, can’t wait to try it at today in the evening.
I wanted to ask you when is it better to do cardio… before your workouts or after, and for how long? Thank you in advance!
~Naila~
Ahoj Zuzko!
Just wondering, do you have a good suggestion for a Certified Personal Trainer course? There are so many out there it is hard to choose.
Dik’ :)
Hi Lucka,
I did my certification with ISSA and I was very happy with it. It is not some weekend course. It took me a few months to finish it. It’s not cheap but definitely worth it.
Backing out of those dive bombers unearthed yet another flabby muscle dying to be strengthened…yikes! Little jog up the hills to warm up then did this in 20:12. I am nearly twice as old as you so I have to do twice as much to look half as good…something like that. Love the intensity and can see the difference this is making after 3 weeks. If I could just be as disciplined about how much I eat I might really see a change:) Going to stumble through a few tries with the jump rope so I will be ready for your next rope session. On a mission!!! Thank you so much for the daily kick butt inspiration! YAH!!!! Keep em coming!
Hi Zuzana
I’ve been following your workouts for about a month now and I love them! :)) I finished this workout in 16 minutes today!! The dive bombers were my favorite part.
I finished the workout in 20 minutes, 57 sec. Zuzana, your time kept me going! I had it circled at the top of my page so that I could try to beat it!
Those dive bombers were killer. I think the routine could have gone much faster, but with the dive bombers, you really have to pay attention and have good form for them to really count. I had to take a short break on my knees during the last 3 rounds with the dive bombers so that I could really do them accurately. I was a sweaty mess by the end!
I love that you’re posting your daily workouts. It is changing my life. I was visiting my parents and in-laws this past weekend and had no excuses not to get in a good workout! I used what I’ve learned from you and put together a routine.
Here’s what I did at home:
5 rounds of-
10 push-ups
10 jump lunges (20 reps total)
20 mountain climbers
10 V-crunches
followed by hill sprints! I did 10 minutes of sprinting–tried to do as many as I could up a monster hill. Chicago is so flat, so I have to take advantage of hills when I travel.
Hey there,
I just wanted to leave a post to say a big thank you to both you, Zuzana, and the community that I have found here on this site. I came across this site completely by accident and have found myself drawn in by your warmth and ‘realness’.
After moving to the states from the UK a few months ago I found that the change in diet and being unable to exercise due to having surgery has packed on some body fat at a record speed. Also due to some stress (I was diagnosed with a melinoma shortly after moving, recently got the all clear – yay) an old eating disorder began to raise its ugly head.
I have found this site a godsend. I feel motivated and positive that I can regain the body I had a few months ago (I didn’t quite look like you, Zuzana, but I was very happy) in a healthy way. I feel that even though I have never spoken to any of you that leave these posts, I am still part of a supportive community. On top of all this the exercise routines ROCK!!!!! Thank you all.
Hi Zuzko, I must join others, I have problems with older videos too. In archive are everything together but earlier I could choose a specific program for me. I’m so miserable:,(
Hi Zuzana,
I’ve been following your site for a year now and wanted to ask you have you been measuring your progress and how has your body changed in the last year or so since you started? Anyway, you look great, keep up the good work:). And send my greetings to Frederick, too.
My personal best was 18mins! I am actually very surprised by this.
I came across your best 20 minute cardio workout that has 5 different videos. I have two kids and i let go for a couple months but i am not that big. I weigh 150 pounds and wear size 13 pants but for a body that use to be 130 and tone i feel very big. I have the motivation to workout but lately i have not found the right workouts or fitness videos to use. From the first night i did your 5 video workout i have felt the burn and now for the last 4 days i have used your videos to workout 2 times daily. Its just wonderful how your workouts target the right places and the burn is so great. You have a great body and your workout videos are amazing.
In this video the first workout “10 Dive Bombers with Knee Tucks”, i found this one difficult but i am sure they will get easier with time.
“16 Side Jump Side Lunges” is a great workout, i can feel it stretching my muscles and doing a great job to strengthen my thighs. This workout video targeted all the right areas for me and i am excited to see all your videos that are coming. I did have a quick question. I have a little fat on my tummy. Its baby fat from my daughter. I was wondering about the workouts that you show that strengthen the abs. Should i start with those or will it build muscle under the fat? Whats the best way to flatten the stomach? I really hope to hear from you on this question.
Thanks,
Stephanie Biggs
stephanielovesmitch@yahoo.com
Hi Stephanie,
all of my daily workouts will target you body fat deposits in every area of your body. You can strengthen your abs with almost any exercise. Your abs are constantly working with the rest of your muscles when you workout. To melt the fat away you have to work the biggest muscles on your body. The most efficient workouts for fat loss are whole body workouts – the more muscles you work at once the more calories you burn.
Hi Zuzana, I am loving all this information you are sharing, I have only just begun, so I will keep you posted with my results :)
I was wanting to purchase one of those ‘jimblesteimer’ things you attach, that beeps for your intervals etc. Can you please tell me how to spell it and where I might be able to purchase one? I am in Australia, thanks
Hey as usual I did the workout and it was awesome ! The 10 Dive bombers are killing my shoulders :P. Did this one in 20min 15 sec.
And today I wanna thank you for one thing that I realize. Normally I would have been stressed out for the final exams at school (engineering school in quebec). Ive started to follow you for one week or about and did 6 wourkouts in the last week. I did this one today after one of my exam, and seriously im really less stressed than the previous sessions. I have completely changed my diet since I started to follow you. I follow all your tips and guess what, it really help me to get true my school rush and to be more “happy” in my life in general. I really feel like I have more energy with all this. For that, I wanna thank you and I hope some other people will see themselves in this kind of situation.
Regards
Ouch! Today I woke up feeling lazy so I had to get myself psyched up for this workout. I’m glad I did!
I have just finished it and I am officially dead. I have added a twist to it i.e. 30 kettlebell swings to each round. needless to say that I look like I have just taken a shower!! My time: an appalling 32:47 seconds.
Better next time!
Hugs from a cold and wet Netherlands
15 minute Workout Challenge for you:
One Leg Jump Touch
~10 reps (each leg)
V-Crunch
~15 reps
One arm stand-up (with weight)
~5 reps (each arm)
I don’t know the proper name for it but it’s when you lay flat on your back with a dumbbell straight in the air…your arm is up the entire time while you get up and lay back down on the mat. I did 12 lb weight.
I completed this exercise 5 rounds in 15 min. See if you can beat me!! lol. Have fun!!
wow, today i can feel my body.I love that.
Did this workout yesterday, and feel the result today.
Thank you again to share your routines with such dedication and professionalism.
lola
i got 19 mins and 34 seconds for this workout:) i loved the crab dances hahaha
the bomber push ups killed me tho! :)
Hi Zuzana,
Wow! This workout is fabulous. I had trouble with the dive bombers at first but I watched you do them a couple times and I think I got them right. I’m happy to report that I completed the 6 rounds but it took me 32 mins!! I was so out of breath and my inner thighs were screaming. Thanks for this one!! I will try and make better time next time I do this workout.
I forgot to post THANK YOU!! I really enjoyed this workout, dive-bombers were killer!!
Thank sexy lady!!
I’ve been doing quite a few of your workouts and they rock!! I like them because they’re challenging yet afterwards you feel like you just lifted for 6 hours…lol! I will try this one tomorrow morning and post my results! Good luck to all who dare to try…LOL!
Just wondering where I can get workout gloves like yours?
and on another note, the trainer at my gym drinks diet coke. i was like O_O when i saw that.
Shes’s really thin though.. hrrrmmmm…..
Hi Tracy,
i can eat junk and stay slim too. Anyone can do that. But if you don’t want to pay for it later with your health, than avoid it.
My time was 26:03, not as good as yours, but I was sweating like crazy. This workout killed my wrists though. Also, my knees have been hurting more and more since I started to follow your workouts. Any suggestions? I try to have a good form.
Wow..this workout is great! I was doing p90x and have started to get bored now that the 90 days are up. Your workouts are great! So much fun to do and very intense! Keep it up!
Hi F&Z,
In at 20:08, although my return on the dives left something to be desired. With 5 min rest went on to 5 rounds of crunches, curls, bent over rows, dead lift and shrugs.
I’m going to try this workout. It looks pretty awesome. Thank you so much for this website. It’s amazing and very inspirational.
I live in the country side in a little village with only 550 inhabitants. As u can imagine, there is NO GYM here. When i moved form the city to the place i live now, i freaked out about how was i going to satisfy my daily need for work out. Thanks 2 u, Zuzana, it is possible 4 me to work out (and really hard) at my very home and without much equipment. Ever thankful!!
I could not do this workout for the life of me. I had no clue how to have proper form or anything. This frustrated me, so I just said forget it. I guess I’ll try it another time.
Hi Zuzana, I am new to your page and the truth is that I really enjoyed all your exercises; estoi just starting and I have some doubts.
I’m not fat but I have some belly and not as off the bottom of my stomach, I recommend?
few series and how many repetitions you do?
I did one of your exercises and the truth is that if I get tired enough .. but I like the exercises I feel my whole body exercise.
certainly have an enviable physique!
I hope you help me .. Thanks
Hi Zuzana, i found this site truly amazing!!!!
like already in a previous post written by someone else…i also study engineering in Germany.
i live in a very small one room flat…so i don’t have much space for equipment, and the ceiling is too low to even try skipping the rope!
however i have two chairs…so that made me extremely happy to be able to follow the metabolism inferno workout!!!
from now on, will be following the other excercises too!!! :)))
(though the above excercise is still too hard for me as a beginner, lol, will keep it till the end)
Hi there Zuzana!
Tahks for posting videos and giving tips for staying fit you’re exersizes gave me a huge boost in confidence and made me full of energy
Thanks,
Rachel
hey.. i just came upon your site as i am trying to get back into a fitness routine. i used to be quite a fitness person especially with kickboxing but i recently had twin boys. They are 6 months old and i haven’t done very much since they came. i just did your Fat Exorcism Workout and it’s not as easy as it looks but i think i did pretty good :) just wanted to say thanks a ton for posting your workouts!! i get bored easily with the same old routine but doing them in sets and having many workouts to choose from get me over that hump. again thanks a ton!!
did it 2 days ago, 15′12″. really like it.
Zuzana,
I am a new follower of your workouts and wholeheartedly agree with everyone that they are wonderful. One question I have though is whether it is your recommendation to do a new workout everyday of the week or if its okay to maintain one for a week (or two) and then switch?
What is better for toning, conditioning and fat loss?
Hi Rebekah,
I like to change things up because that it what works for me. Also changing it up keeps things interesting and fun. I do revisit my old workouts now and then to try and beat my personal best time – this gives you a pretty good picture of how much you have improved. For best results I would suggest changing it up as often as possible.
Hey Zuzana! I was wondering if you can help me get on the right track to lose weight. I don’t know what kind of excersizes that a begginer can do to lose belly fat along with love handles. Mind helping me out? Please and thank you.
Hi, Zuzana… You should know I’m your newest fan! I’ve just “discovered” you when I was looking for some magic exercises to burn fat. I acually do weight training 3 times a week, and my body has began to transform. But my belly is really stuborn!!! I’ll try your routines and see what happens.
Zuzanna, say that im running track which i do. If i do these workouts will they alternate the way i run or how fast i run as far as doing them at night before i go to bed?
Hi Zuzana, you are a true inspiration! you have an incredible shape and you are so beautiful! Im into intense fitness training myself and am currently studying to become a professional fitness trainer through NASM. I love your strength (inner and outer) and you have become an idol to me. I look foward to more of your bad ass workouts!! ***Are you on Facebook? Well im glad i found this website! Take care :)
Sincerely,
Bernadette :)
Hi Z – Love the workouts. Question on your prescribed reps. Does “1″ rep equal a left and then right version of each exercise (for examples, jump lunges above go first to right, then to left.) Or, does left equal “1″ rep, and then right is the “2nd” rep. I want to make sure I’m not shortcutting!
Thanks!
Neuchatel,
every jump lunge counts as one rep.
Dear Zuzana,
I think you are a very sweet girl for doing this site and the videos. :)
I found your site today, and i am too tired to try theese exercises, but i would really liked to know if these exercises are burning fat not making the fat woman staying fat but more musculin…
Maybe it is ignoracy, Thanks:)
Hi Fanney,
it’s ok :) my daily workouts are designed to burn fat and make you stronger. If you will bulk up or just get leaner and slimmer depends on how much do you eat. If you can stick to small portions, then you can shape up your body into perfection without bulking up.
Wow Zuzana,you rock!!!
You are the sexyiest woman alive!;)This workout is killer,I lift weights and train on a dayly basis but not sure I would be able to cope with this intensity.
Zuzanna i just wanted to let you know i did this workout today at 24 minutes. The dive bombers really test my strength! I enjoyed the workout and worked up a good sweat!
Ahoj Zuzano!
I have to say that you’ve got beautiful body!! My BMI is 23,4 and it’s not sooooo good :/
I decided to have 20 BMI. It means find missing muscles and lost 10 kilos of fat :D Hard work!!!
A admire that I can excercise your workouts at home. It helps me coz’ I’m really bussy. Do you have some practical adveces for me or some worouts for begginers? I chose fat exorcism workout but my condition can make only 2 reps :( I’ll let you know about my improveing…
Tereza Czech Republic
I was wondering what kind of diet plan do you go by?
DAMNN GIRLL!! YOU CRAZYY!!! YOUR WORKOUTS ARE INSANE!!!!!I found this site by chance ! I SO HAPPY! THAT WAS EXACTLY WHAT I WAS LOOKING FOR!
Zuzana,
Just curious: Where do you come up with these exercises? Do you make them up yourself?
:)Amanda
I did this workout a few days ago to shift some xmas weight (and boy, did it work!). I completed the workout in 20 minutes and 16 seconds, but I must admit, halfway through I had to change the dive bomber pushups to modified regular ones as my wrists were killing me.
Thanks again for another great sweat ^_^
Good morning Zuzana!
I´m gonna post my time although i´m feeling embarrassed.
I did this workout yesterday and I needed 26,07(!) minutes.
i know its bad but this sexy dive bombers killed me. After 4 rounds mine looked like a stranded walrus ;-)
Thanks for the hard workout!
Sonia from Lux
Hello everyone,
I am a beginner. I finished the 6 rounds in 22 minutes, although I swoped the bomber to baby push ups in the middle, as I wasn’t able to do the bomber. It is a killer. I feel I don’t have any muscle in my arms at all. Will be better soon.
Hi Suzanne,
Nice modification!
I did it today and my time was 25 minutes… dive bombs are killer!
Hi Zuzana & Fredrick,
I found your website about 5 months ago and you’ve changed my life & body… I’ve always considered myself an advance ‘gymer’ but you two have taken me to a new level and I’ve seen fabulous results! You guys are truly providing such a great service.
If you ever need a publicist, let me know..
Keep up the great work!
Emily