Hi Everyone,
Yesterday I promised you an intensive workout for today and I think that the Body Burn Workout delivers. If you are looking for a brutal cardio and strength training routine, then you are on the right website, because this workout will give you the benefits of both. Today I incorporated an exercise that is new for me – the explosive push ups. It was hard and that’s why I didn’t do many of them, but they are a lot of fun. If you are a regular visitor of our blog, then you already know that I am not doing any other workouts beside those that I am sharing with you. New visitors ask me a lot if I do anything else. Sometimes I am just shaking my head when I read these comments, because to be honest, most of the time I am just happy when the workout is over. Believe me, I wouldn’t even think about doing anything else except some stretching or yoga. It is important that you guys understand that you don’t need to spend hours training if your only goal is general conditioning, fat loss, and nice muscle tone. If you are not a professional athlete, then why would you want to torture yourself with hours of endless cardio and weight lifting? The key is in consistency and intensity. If you can commit to train 5 times a week, then these workouts will do miracles for you. I am achieving fabulous results with just bodyweight workouts. The results and versatility made me fall in love with bodyweight training. I don’t even want to go back to weights. You are the one who decides how intense your workouts are going to be. That’s why the time challenge is so effective. The more energy you put into your workout, the more calories you will burn, and the more muscle tone you will get. Some people think that I don’t have to workout as much, because I’m in shape already. That’s actually not true. You will notice yourself that as you get fitter, it will be harder and harder to see more visible changes on your body. You will have to really push the limits to get any further. If you are following my routines, then remember that every time you feel that you had a really hard workout, no matter how long it took, you are on the right track.
The Body Burn workout goes like this:
Start with skipping on one leg with a jump rope. Do 60 reps on each leg and then move on to the next exercise.
These are the evil explosive push ups and I chose to do only 3 at a time, because that is my current limit for this exercise. If you are stronger, go ahead and do as many as you can. Start in plank position, bend your elbows and lower your body near to the ground as if you would do regular push ups. Push up off of the ground with all the power that you have so that you have enough time to clap your hands in the air. I think that I did more reps when we were shooting the pictures, because I really wanted to have a nice image for this exercise and it wasn’t easy to capture it. I am glad that we have managed to get the photo where you can clearly see what clapping hands in the air looks like.
Now repeat these two exercises one more time (another set of skipping and explosive push ups) and then move on to the box jump and step ups.
Jump up on a chair (the one I used was at my knee level) with your feet together and do 5 step ups on each leg. Repeat this 10 times. As I said in the video – it’s killer cardio.
After this exercise do another set of Explosive Push Ups and move on to the Jump Lunges.
Complete 30 reps of Jump Lunges. Every time you jump into a lunge, bend over and touch the ground in front of your foot.
Every touch down counts as one rep.
Last exercise is the One Leg Pike Press and I did 5 reps on each leg.
This was only one round, so now repeat all of the exercises in the same order one more time. Let me know how you did and share your thoughts on the exercises.
Have a great workout,
Zuzana.
WOW.
Amazing workout, very challenging and fun. THANKS!
Great workout! I try to do but s very hard…I start now to look your workout in youtube…Suzan you make I great job…thank you for help me to take out all this fat
see you and happy new year
And I confess I had to eat two peanut butter cookies after completing this challenge!
This is by far the hardest workout for me from all of yours that I have tried. I think it was Dec. 17 the last time I did this and I finished in 19 min and 38 seconds, I did it today 1-8 and finished it in 18 minutes and 36 seconds. I am so out of breath by the end, and my legs are just aching. On a scale of 1-5 5 being the hardest, I rate this one a 5! The hardest part for me is the chair jump ups and then single leg steps. OUCH!
awesome workout!
gave myself more of a challenge.
First round did 10 push ups, elbows in en palms near chest. last set 5 push ups.
did 15 box jumps.
jump lunges just wasted me, last round, could only do 20 during last set, legs gave out.
did routine in 13m24s
18:26. Totally beat my 24:04 time from a while ago. Zuzana and Freddy – you’re making me so much more fit! Phew, but that’s still a 5 for me — I’m soooo sweaty! Thanks!
Hello Zuzana,
I followed your suggestion on getting a workouit log.
It’s amazing. I did this workout a month ago and did only 1 round in 17 min.
Today I finished whole workout program 2 rounds in 13 min 26 sec. I am so happy to see my progress in fitness.
Thank yu so much for your efforts and time.
You inspire me so much.
One day I would love to meet you in this small world.
Thanks :)
You should do a ab workout thats called “Kiss my abs”. I made up one and I’d love to see what you would come up with. Thank you for keeping this site updated and everything. Really appreciate it.
Great name!
i trip on my way jumping on the chair my leg (the front of the calve) i had to stop the workout and move to something that didn’t acquire using the lower body but i still didn’t completed i feel bad. :/
im gonna try as soon as i heal.
thanks
marissa
The touch down exercise looks scary rather do one leg push ups.
Well I decided to try your workouts…and this was my very first one that I just did…and I feel horribly abut it..i made it through one entire round and only one round of the skips and i had to stop….i couldnt make it any further than that….I have been working out for over a year and this was way intense…i hope the next time i try i can complete it fully.
Awesome workout though.
Hi Z,
I’ve done this set for the first time and I completed it in 18:15. I did 10 explosive push ups and 10 one leg pike press. In this workout the jump on the chair was the hardest for me. I also must tell you that in all your workouts is one exercise that “kill” me, so once i’m going to put all the hardest exercises, such is turkish get ups, burpees, dive bombers, pull ups, push ups with legs on the chair and so on in one extreme workout and i will let you know my results.
i had 22:05:43..that was beacuse i didnt jump up on the chair because i was to scared that i would fall and bust my ass!!..lol…GREAT WORKOUT…
my 30 day challenge is going great even if im 13 its awesome i havent eaten chocolate or any sugary stuff and ive cleaned my face so my face is clearing up even more now thanks so much
Whoa! Just discovered your website and amazing workout but what a killer! Glad no one else is in the house to hear me grunting and swearing :)
I wussed out on the chair too, but tried the second step in my hall for a medium height option, worked out alright I think!
Look forward to improving my ability to actually get through your workouts! (Did one round but couldn’t face a second!)
Hi,
I just wanted to let you know how amazing I think your workout are! : )
But I do have one question, do you do more than your warmup, workout and cool down through out the day? Like do you add in extra cardio?
Not that these exercises are too easy, I just wanted to know what you do.
Thanks!
no extras :)
oh, girl
that was damnly difficult
I did 20:13
i’m dead!
Did this workout in 15:31 and now i am shaking aha.
Thank you.
:D
wow Great Workout!! Sweating like Craaazy….very Challenging…loved it!
Awesome workout Zuzana!!! Did it in 17:48.9 and I’m pretty smoked. Just found your site today and I love it. Keep the hard workouts, great fitness, and love of life going.
60 right leg
60 left leg
push ups
60 right leg
60 left leg
push up
chair jump and 5 each leg
push up
jump lunges 30x
elevated press 5 each leg.
2 rounds of this?
I’m confused…It took me 10 minutes and 58 seconds to do 2 rounds… (I almost spit my heart out)
was it 2 rounds or? more?
The only difference is that i do not have a jumping rope… i just jumped as if i had one.
tanks
yes thats how i did it the first time and close to the second time.
and yes its two rounds.
The instructions up above say 10 times of “chair jump and 5 each leg”
I don’t know if that’s what Zuzana’s doing in the video, but it would make sense for the longer time she mentioned.
[...] How is your 30 day challenge going so far? I hope that you are holding on. I have to say that I didn’t suffer from any cravings yet, so it’s all good. Today’s training was really hard. It was a full body workout and a time challenge, so you will need again some timer. I am using my Gymboss Interval Timer. I totally forgot how brutal this workout was. It might seem sometimes when you look at the older videos and pictures that the exercises look easy, but you can be really mistaken. I think that I pushed really hard today and yet I was able to beat my old personal best only by 8 seconds. I still count that as an accomplishment. By the way, don’t forget to touch the ground with your back knee when you are doing the jump lunges. It is easy to do scissors but real jump lunges have to be with contact. Just be careful not to bang your knee against the floor and keep the movement under control. For the full explanation of this workout with pictures click here. [...]
my time was 21:22, i love this one!!! great u2:)!!!
….those jumping lunges are killers but I am loving that burn. i am not used to jumping with a rope, so I spent a lot of time to finish 60 reps :-(
i also like this workout because the order of exercises focusing once on upper body and then lower body which allows time for one part of the body to recover whilst working out other part ;-)
Todey i did body burn workout again and i completed it in 16:20, thats 1 minute and 55 second faster than i did in first attempt. yeeeah i’m improving :)
? in regards to Stretching:
I exercise in the morning, is it okay to do my stretching later at night when I have the time as I have a toddler and cannot stretch right after my workout. Thank you!
You can stretch in the night, but it’s always good to stretch after your workout – if this is not possible then just stretch when you can :)
hey z
you rock
did it in 33:26 i’m exausted!!!
thanks
[...] Body Burn Workout – Super high intensity cardio workout. Just about passed out from this workout. [...]
Just wondering, would you be able to post a list of what and when you’d normally eat in a day? Naturally the needs of everyone vary and it would need to be adapted to an individual, but you talk so much about clean eating and eating often that I’m curious to know more about it. Yes, every couple of hours, but what and when and la de da de da…even for one day would be amazing. Does Frederick eat the same way all the time too?
Question about your challenge – why is honey allowed? Yes it’s natural but most store bought honey is too processed to be considered anything but sugar. In that case, would unsweetened cocoa be allowed? Such as in the aztec drink recipie, yet made with honey?
I’m taking up my own 30 day challenge in a few weeks, with both choc and alcohol,my fiancé is leaving for a 4 month military tour and I’ll need something to focus on other than his not being here! And naturally, we’re getting together friends prior to their departure, thus, starting now would really be a super challenge as where we live not accepting the rare, and often expensive wines offered by our hosts would be a pretty large slap in the face :/ Nevertheless, I’m stoked to start!
Thanks again, enjoy your day~
[...] Body Burn Workout — Explosive push ups…those are going to be interesting [...]
Zuzana,
Great workout! Thank you very much. I just found you 2 weeks ago after my gym membership ran out. I’m able to get up early, workout in my own house and get ready fo work here instead of in a locker room. I appreciate how easy you make everything look and how gorgeous you are. Great motivation. I’m hooked!
I wasn’t able to do an explosive push up. I was afraid I’d fall on my face. I’ll keep working on it!
hey Zuzana, i know this has been up a long time but wanted to comment anyways, i think it is fantastic that you are sharing all of your workouts on here, so many people/companies try to show us one thing and then they do another. But i am trully gratefull for fantastic honest people like yourself and Fred. I will say also that you should take it as a compliment that people think you must be doing other workouts as you have phenomenal physique so it is only natural to think this. but you are right honest hard work is all thats needed.
Thank you for your site and for sharing your workouts with us all.
28:25 … and i thought i was semi fit..
guess i still have some work!
hi zu & fred! what muscles does the PIKE PRESS work out exactly? thank you and appreciate your work! :D
Great video ! Thank you. We are all one family!
Hi,
This one is the most difficult workout i did.
i felt dizzy , saw blank , so i had to sit a bit before continuing.
I’m looking for a way to perform explosive push ups,because i could just jump 5mm from the ground(so no way i can actually clap in my hands).
But when i look at your previous videos ,there were exercises you had troubles to do like one leg push ups, so it is really encouraging.
And one leg jump rope is challenging.I had lots of fun doing this workout.
Heyy Zuzana
i first seen your videos on youtube then i followed along on your site. i havent done any of your workouts YET. im about to do this one in 5 mins lol. i dont have a jump rope, so is there anything else i could use until i have thte money to buy one? could i just jump as if i had one? or what should i do?
you have an amazing body and your my inspiration to getting healthy and fit :)
you truly are amazing and the best ive ever seen
keep your videos coming, you are GREAT!
i hope one day i could meet you and we could do a workput together
it would fun :)
well please reply thank you :)
Hi Sophiia,
Put a shoe box or stack of books on the floor and jump tapping one foot up on the top :)
i am SHAKING and SOAKED. Completed this workout in 18 mins. Those last set of jump lunges my legs almost gave out. Amazing workout, will be doing this one again soon! Thanks so much again Zuzana!!! You are unbelievable!!
hey there!
i stumbled across your page yesterday and it’s really amazing! congratulations this page and your workouts are really great!
and i’m really thankful because i’ve been promising myself for the last 10 years that i’d start working out, needless to say that i’ve never put it innto practice…
until you came along
i just finished the body burn workout, it tokk me about 30 minutes
i’ll admit that i made it a bit easier because i’m barely able to do 10 push ups as it is so i changed the explosive push ups and the pike presses into normal push ups and i cut the lunges back to 20
nevertheless i’m rather proud that i’ve finished it and i hope you keep up the great work
so thanks again and see you tomorrow^^
Thank you guys for everything. Really. Everything. You are amazing. This whole thing really works. I tried another options to do some sport or aerobic or something to lose weight, have a good shape and keep fit but what you are doing Zuzana, is really amazing.
I guess you already know this, but I thought I have to tell you and say thanks.. :)
Eva
thank you for all you guys do i been following you since january before that my fitness levle was poor i didn’t exercise now fitness level is great exercise 6 days a week feel strong healthy an ready for the next challenge thank you keep up the great work :)
I completed this workout in 33mins. i just wanna say in response to all the ridiculous times like 10mins or 13mins…It is impossible cos no matter how fast u do everything else, the chair step ups need to be done 10 times in each round and that will eat up your clock so ppl please read the instructions WELL.