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.
hey! this work out really killed me. I replaced the explosive push ups for pull ups because my wrists have been hurting with all those push ups, and I really need to work on my pull ups. My time was 23:57. It was my first time doing one leg pike press too. It was really hard, so I didn’t go all the way down like you.
I look forward to trying some of your workouts. I have been training for quite some time now and I find that I must cycle my training periods throughout the year. If I don’t I end up sore in my joints and eventually I have even hurt myself. These type of bodyweight exercises combined with cardio are just the ticket. I love the time challenge also. I will let you know how I do-Michael K
Finished in 22:08! Great workout! It was really hard and honestly, I didn’t think I’d make it for the second round… but I did. I’m proud of myself :) My favorite was the one leg pike press, though… those were super fun! Thanks.
Could feel the cardio in this one for sure. Thank you for another great workout.
Happy Holidays.
Hey Zuzana! great workout!
I can´t wait to do this one! I´m still taking care of my neck but I´ll soon be able to exercise again, while I can´t, I´m still seeing your videos and your site. =)
I was looking the pictures of the exercises and something came in my head, you write how to do exercises very carefully, and for lots of exercises it´s obvius what musculars groups they work.. but there´s some exercises (that are VERY effectives) that are not so obvious, like dancing crab for example.. when I saw the picture I thought it only worked the shoulders and the glutes, but my lower back worked hard too when I did it. So I´m asking you if you could tell us in the explanation of the exercises what part of the body the correspondent exercise works. I know that bodyweight exercises works a lot of musculars groups in the same time, and it´s great, because it balances the hole body (I´m addicted to bodyweights exercise too) and sometimes I put togheter a lot of diferents routines to make my own, and that´s why I´m asking you to tell us about the parts the exercises works..
<=)
Hope I´m not being incovenient, It´s just an idea I had… Thanks a lot for those great workouts one more time and for the great inspiration, and now you inspire us more, because we can join you in your every day workouts!!
Thanks a lot Zuzana and Frederick!
Congratz!^^
Hi Zuzana..
A year ago I was in shape because I was doing good workouts on the gym , a few months learning capoeira and that was great for me because i really burned fat, but now I have some days seeing your routines and I tried to do it, but I really can´t do them because are hard so i am desperated and I wanted to ask you about how I can start to be hard and do your workouts? running? I dont know , just tell me good tips to star and get in shape soon please .. You have a nice web site , congratulations!!! and you really are in shape and look really hard . I hope some day look as you are now
Thanks in advance. have a great time .. = )
Hi Zuzana,
You look smoking hot.
I know you already share so much of your life with us,
but I was hoping you’d also share what you eat on a daily basis.
Thanks so much.
Nic.
Honest question. How often a week do you do the same workout? Do you change it up in between your video posts or just do the same for 5 to 7 days or do you switch it up? Thank you for the inspiration and lifestyle changing advice.
Hi Jeff,
I do the workouts on a daily basis as I upload them. That’s why I call them daily workouts :) I change it up from one day to another.
Dear Zuzana – you are simply an inspiration!
I’m wondering if you could discuss your experience with breast implants & exercise. In particular, whether to go above or below the muscle, saline/silicone, round/tear-drop, possible limitations/compliations, etc.
I am currently considering surgery but adore my exercise and don’t want it to get in the way of my fitness. I hope you don’t mind me saying but your (o)(o)’s are perfect!
Many thanks in advance
Nik :)
Hi Nixstar,
You would have to discuss this with your doctor, I can only tell you that it was very painful and I didn’t exercise at all for about 2 months after the surgery and I couldn’t do push ups until 6 months after the surgery. I got out of shape in this period of time. I had cellulite and no muscle tone. Now I am very happy tho, I like the way it looks and I have no scars visible. My doctor in Prague did a very good job.
I am hooked on your workouts. I love that every morning i can do a different workout. What is the best way to loose body fat? what are the foods that i can eat to achieve this?