Hi guys,
Today’s workout will take only 15 minutes to complete, but if you push yourself hard, it should rate 5 out of 5 on the intensity scale. It is amazing what an intense workout you can have in only 15 minutes. This workout is structured around intervals of 55 seconds of maximum intensity and 5 seconds of rest – your goal is to complete as many reps as you can. The 5 seconds should give you just enough time to get into position for the next exercise in the sequence. I had also enough time to write down how many reps I did for each exercise, although it was pretty tight. What makes this workout so brutal is that there is not opportunity to rest. You are constantly going full tilt at your maximum capacity. It is important to record your score for each exercise and round so that you can try to beat your personal best the next time. There are 3 rounds of 5 exercises. Each round takes 5 minutes and you should take only a short break between each 5 minute round. I didn’t take more then one minute between each of the 5 minute rounds. This gave me enough time to grab some water and catch my breath.
You could see people wondering around at the gym for and hour and half who won’t get even half of the workout that this 15 minutes can give you if you push yourself.
For this workout you will need a watch or an interval timer to do this workout. I am using my Gymboss Interval Timer
There are 3 five minute rounds of the following exercises and your goal is to complete as many reps as you can in 55 seconds. Then you have 5 seconds to write down your score and move directly to the next exercise.
Side Jump Lunges – I have completed 51 reps in the first round, 50 reps in the second, and 48 in the third round.
Reptile Push Ups (switching sides) – Imagine regular push ups – as you bring your body down towards the floor, bring one knee towards the same elbow. Keep switching the sides for each rep. I did 24 reps in the first round, 22 in the second, and 18 reps in the last round. Also I would like to point out that as you get tired, you might not be able to go all the way down towards the floor. I couldn’t after a while so I just tried to bend my elbows as much as I could.
V-Crunch – I did 34 in the first round, 30 in the second, and 33 reps in the third round.
Prisoner Half Squats – Start with your thighs parallel to the ground and from that position make just a short move to go only half way up. I completed 62 reps in the first round, 58 in the second round, and 62 in the last round.
Hanging Knee Raises – I managed to do 21 reps in the first round, the same number of reps in the second round, and only 11 in the last round.
Let me know how did you like this workout and what exercise was the hardest for you to do.
Enjoy and see you tomorrow,
Zuzana.
Greetings, as the new year is coming, i thought i let u know that ur video is viewed also in the far east and made an impact on me. i hope to be a fitter person in 2010 and with u around, i think i can make it. thax for the exercise video, it is much appreciated.
p.s u and frederick do make a cute couple. ha! ha! Happy new year …. may ur life be filled with prosperity and hapiness.
Hi Zuzana,
I just recently stumbled on your video workouts on you tube. Oh my god you are amazing! I have been working with a personal trainer for the last year and half, he is totally awesome, definately knows his stuff, I have a rotator cuff tear that needs surgery and most trainers wouldn’t touch me with a 10 foot pole, yet he has been able to work around thatand kick the crap out of me. I’ve lost a ton of weight and inches. Alot of the movements he has been doing with me are very similar to yours, the harder the better. But looking at more of your videos, you are my idol! your workouts rock and I will definately incorporate your ideas with everything that I’ve learned from my trainer. I am interested in what your personal training includes and or the cost. Thank you for what you do.
Cheryl
I have a q about the workout! When you go from the jacks to the leg lifts, does that count as 1 round, or do you have to do all the exercises in reverse from the leg lifts back to the jacks as 1 round? Thanks!!
I like the back drop today. Very good as usual.
Zuzana,
GREAT WORKOUT! This really killed me.
I was wondering do you incorporate any kind of distance running(mile runs) or other routines besides these workouts that you do?
I know you hike, and I have done some challenging hikes around my area and they are an excellent variety in my routine.
Would you recommend running in addition to your daily workouts?
Tracy
Awesome workout! Hey Zuzana, how do I get my forearms to be nice and muscular…like yours!? lol Thanks!!
Just wondering, HOW DO I SUSCRIBE??
12 rounds! horrayyyy
thank you my dear
Hi Zuzana,
How do you become a member of your 1on1?
Thanks!
Hi Zuzana,
I was wondering, are you sure 15-30 min a day of this workout will help me lose weight? I feel just sometimes feel its too good to be true. I mean i do your work outs almost everyday and do feel a bit stronger but haven’t really lost the last bit of stubborn belly fat. N i have been working out for 2 years. I just got use to an hour work out and don’t feel completely satisfied with 15min workouts. I mean your workouts are great! But sometimes when i finish i feel like i want to work out more. Maybe im just a workout freak =P. but my question is should i do two of your workouts a day to finally get rid of the last bit of belly fat?
Hi there,
WOW! Very intense and challenging workout for me. I was really pouring sweat from this one. It was amazing. Thank you! I completed the exercises in right about 18 minutes and found the reptile push-up to be the most difficult by far, could barely bend my arms half way, but like you Zuzana, went down as far as I could.
Really enjoy and appreciate your website. You have really been growing and improving it and it shows! Congratulations.
I absolutely loved this workout. I bought the Gymboss timer and it was so much fun!! 15 mins flew by.
Zuzana, please make more videos using the intervals with the timer! I love these they are so much fun!! :D
Thought I’d try this again 10 days after the first attempt. 45 minute hill run as warm up (that is improving rapidly, too). I was on my way to breaking all my old scores on every exercise when the timer malfunctioned for the third round. So for the third round I just tried to keep the same tempo and do the same number of reps as the previous two rounds and keep good form. It is so motivating to see rapid improvement AND to have it feel easier! :)))
s j lunge: 53, 48, 50
reptiles: 24, 23, 23
V crunch: 43, 42, 43
Prisoners: 68, 65, 69
knee raise: 35, 32, 32
Zuzanna,
Did this workout today. was very sore from the last few days. Here are my results:
side jump: first round 63,second round 59, third round 53
Reptile pushups (I couldn’t do the whole way in the manner you were, so I did a reptile on one side, back, pushup, reptile on other side, push up. round one: 28, round two 21, round three 22.
V crunch: round one 35, round two 32, round three 33.
Prisoner half squat: round one 73, round two 49, round three 70
Hanging knee raises: round one 20, round two 25, round three 30.
My butt is burning so bad that I may not be able to walk the rest of the day. (just kidding, but wowzers!)
I think that was the most intense workout i have ever had in 15 minutes. THANK YOU!
Hanging knee raise
Hi Zuzana I’m new to your site and think its great. I have been exercising on and off for twenty years but this year I’ve decided to get totally serious about it. You have an amazing body and determination and I think your a great inspiration. Thanks for sharing your routines and I wish you both all the best for 2010.
hi zuzana, I would like to know where can i find that bat bar that you use for your workouts?
Hi Kay,
Those are called clubbells – a quick google should land you on their site :)
I love your workout’s they are just what i have been looking for to warm up before spinning.
if you are in israel some time i would like to give you a soothing massage with hot stones
as i am also a massage therapist
thank’s again
Simon
Hi Simon! That’s awesome. I love massages :)
Jajajajjaaaaaa!! Nice Frederick!!
HAH! Frederick! :P
I liked this one, as I didn’t have to think much and there was an end point, 55sec…just count…So here are my numbers.
Side Jump Longes:53/48/47
Reptile Push Ups:29/25/29
V-Crunch:32/31/30
Prisoner Half Squats:45/42/47
Hanging Knee Raises:22/20/22
I’m slowly getting back into shape and I’ve been using this workout to help me along.
I haven’t started counting reps yet, for now I’m just trying to push through without stopping. When I can complete the whole workout without stopping I’ll know I have achieved a personal best and then I’ll start counting reps.
I love the idea of timed workouts and I am amazed at what a terrific workout I’m getting in just fifteen minutes.
Thanks again for everything you guys are doing here.
BTW Frederick, your photos and video are awesome.
I am very impressed by the amount of effort you guys put into this site and by the quality of your presentation. I’ve been in the IT industry for a long time and I can appreciate what goes into putting something like this together. You make it seem effortless and I know its not.
wow, just did another round of this, awesome!
side jump lunges 40;30;30
reptile push ups 25;20;20
V-crunches 25;20;20
Prisoner half squats 30;30;30
pull ups 20;20;20
I need to strengthen my back, so I did pull ups instead of leg raises. Plus I can’t do leg raises at my place because I don’t have a wall like you do.
All of us here at the fire station I work at love your workouts. We would love to see you incorporate some firefighter gear into your routine
Wow those reptile pushups killed me. Not going to even post my numbers cuz it’s so embarrassing. In any case, for iPod touch/ iPhone users, there’s a free alternative to a Gymboss. There’s a free app called WOD timer and it does the trick. It’s not as cute and small as the one Zuzana owns but hey, you don’t have to go out to spend money. :)
What can i do instend of the knee raises?
side jump lunge – 45,45,45
reptiles – 15,11,11.5 (went down couldn’t get up)
V Crunch – 25,15,10
Prisoners – 38,35,38
Girlie style pushups (I don’t have a hanging place) – 10, 8,8 (I need to work on my pushups which is why I picked this)
Thanks so much for putting this out on the internet : )
To day I did 45-38-44 for the first! 13-14-13 (push up is my weakness) the third 25-25-27,48-45-40 and the last one 15-17-19!
It’s juste my second week…and i’m so proud of me! Thank you…. :)
I did this workout about a month ago and today I repeated this exercise. My results were much better! I’m little bit surprised. :) I can see development especially in my arms, back and abs. Reps of Side jump lunges and Prisoner half squats were the same.
Hey guys,
Nice workout. I may try to do 4 rounds next time. It will be short and intensive so perfect!
1- 51/48/50
2- 21/22/21
3- 42/40/44
4- 58/54/55
5- 20/21/17
I have a question:
I am still a bit struggling to do push ups all the way down so I was wondering if, in a sequence of exercises, you decide to do 20 push ups, would you recommend me to do 20 push ups total not bending the elbows completely or to do let’s say 5 push ups all the way down (so less but deeper ones vs. more but less deep ones)?
Thanks a lot!
Love you so much!!!
I agree with Fred & Zuzzanna on this. If you are polite when someone offers you a service that you refuse and they become pushy and maybe even belligerant…what choice do you have…the offending person is showing no respect should they get respect…I think not. Many times people are victims of their own B>S> Why reward bad behavior? Maybe if they got a little of their “own medicine” a found out how it tastes they’ll stopacting like jerks. We can always hope
Hi Zuzana,
Would like to raise a question to your answer if u don’t mind …”You can exercise your abs every day “.
I have read that “Exercise for same muscle group should not be done daily.It should be done on alternate days “Is it correct ??n why ??If its true then is it ok to exercise abs everyday ??
I might be wrong and would love to correct my knowledge .
Thanks
Kim.
Hi Kim! I’m not Zuzana, but I think I might know something about this. I do this workouts everyday to get fit and loose fat, but my boyfrend does other workouts to increment muscle and weight, he doesn’t work the same muscle group 2 days in a row because this way the muscle doesn’t have time enought to “grow”. But if you do it just like me, for the same reasson, it’s ok and I swear it works.
Hope Zuzana will correct me if I’m wrong, but I think it’s pretty much it. ;)
Debbie L.