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.
Hello!Cool workout! I have some questions for you if a may:
1:I am 18 and i want to start getting in shape,i want to start doing Karate,or some similar sport,it’s oke to mix it with your workouts?The Karate would be 2 h 3 times a week,and i see that your workouts aren’t that long,so is it worth it to do both?or should i stick to only 1 thing?
2:i saw an advertisment about some hand weights,they have half a kg and you must wear in on your wrist,are they good?should i use them when i workout?some say that they use them all day…
they are for feet to,let me know what you think!
hi guys!!! this is a great one but i scaled it back a bit to tabata protocol of 20 seconds work, 10 seconds rest….and gave myself 30 minutes instead of 15. great workout! you might want to point out to people, though that the 55 seconds all out paired with 5 seconds of rest is definitely NOT for people that have any kind of cardiac issues. people might not know that and head right into this with gusto and end up on the floor!!!…this workout kicked MY ass and i think im in good shape. i like how your numbers look like mine…with the last sets on some of the exercises beating the first set….haha….i kept saying,,,,come on, this is the last set!!!!…its amazing how ALOT of our strength and motivation comes from that little voice in the back of our minds!!!!…today, my little voice said JUST SHUT UP AND DO IT!!!…so i did….thanks, guys!…ps…love your new haircut and nice to see a photo of frederick and finally put a face to the name!!!take care!!!
Hi Zuzana,
Firstly, I would like to say that you are amazing. You are my ideal :)
I would like to have my body just like yours ;D but unfortunately, I don’t have enough willpower to reah it. I can’t give up eating sweats or smt like that ;/////
May I ask you Zuzana if you do just one workout for 15-20minutes per day?
Thank you for the answer. :)
Hey, Zuzana, i just wanted to say that your workouts are excellent!! I am doing your workout routine almost 2 weeks, and i do not understand why i discovered the webside so late!! My biggest problem – my hips, ass and thigs. But you know, i really can see the results, even before i done a lot of sports!! So, i am very grateful that you show your workout secrets for everybody!!
Now your workouts are like a drug to me!! Of course, i cannot do all of them, because i am not so strong like you, but i keep going.
p.s. I am sorry for my bad english!
Side jump lunge- 56-56-60
Reptiles- 47-48-48
V-crunch- 42-42-40
Prisoner 1/2 squats- 60-63-55
Hanging knee raises- 15-17-20
Set the gymboss for 5 sec break first then 55 sec– for 5 rounds.(then did that 3x) I didn’t have a bar to hang from so I did straight leg raises on the floor — probably not as hard. I was beat at the end though and my legs were burnin’. Nice quick workout around the busy holidays. Thanks
I also saw you added tanks for sale. Bout’ time :)Thanks
HeLP Plz..
hi zuzana!
ur workouts are different but innovative.Ive searched ur site ..more than 80% diets
are about losing weight.My problem is opposite as i hve trouble gaining weight.It is as difficult as losing ..
cant help but notice tht ur muscle mass is increased from the passage of time
plz prescribe diet for gaining mass and strenght
Good Morning F&Z!
The big day is sneaking up quick, are you guys ready? I know you have been real busy keeping your “flock” on track and motivated.
Score today was,
1. 52,53,53
2. 25,23,21
3. 22,23,28 (the only reason these went up is the coordination factor got better)
4. 59,62,59
5. 24,22,18
Nice work out thanks!
hi Zuzana,
this looks (like in all of ur workouts) preety easy when you do it, but when i workout i understood what you mean with No5 !!!!
anyway i just wanted to tell you that i also finally have my gymboss(pink ofcourse :))) and its soo cool to workout with it..
and 1 last question for you: i remember once you write a comment to someone like ”with ur tranings you are still not at the point where you want to reach yet”…can you maybe tell more about ur goal ?? Because you r already healhy, strong, stressfree, fatfree :) and ur body is just perfect…i wonder what more you wanna reach ?? if you are not there yet its gonna take me forever to be there at that level im afraid…
all the best