Dec 29 2009

15 Minute Killer Cardio Challenge

Hi everyone,

We are slowly shaking off the holidays and getting back on track. I am still taking it easy and enjoying this time before New Years. I have stopped eating all of the holiday treats and things are starting to get back to normal at our house. It seems that the weather here has changed – I almost want to believe that the winter is over after just a few weeks. Today felt like June in Canada and I hope it will continue, because we are really enjoying going out to do our workouts. I don’t know why, but I noticed that working out outside like this is harder. There are distractions that I am not used to like strong wind, all kinds of noises, insects, and all of that has an impact on my workout. I didn’t push as much today, so you guys shouldn’t have a hard time to beat me in this one at all. I still had a great workout, plus I did some hiking just to get to the location up on that hill. I am already eager to beat my personal best in the 500 rep workout the next time. I will look at your old comments from that post to see what were your personal bests, so that I have a goal. This is something that I find interesting. If you have a time goal that you are trying to beat, you always push harder which results in much better workout.

I just wanted to let everyone know that we are working on the site – there are some changes on the home page and we have added our twitter feed, recent comments and some other changes. You can also reply to individual comments now, which is something new and I think it will make our conversations easier.

This workout takes exactly 15 minutes so you will need a watch or a timer that will do the count down for you. I am using my
Gymboss Interval Timer

One round looks like this and your goal is to complete as many rounds as you can:

1. Jump Lunges – 10 reps

2. One Arm Push Ups – 2 reps on each arm

3. Half Burpees – 10 reps

4. One Arm Push Ups – 2 reps on each arm





Around The Web
  • Cynthia ツ

    September 10, 2014

    I did 11 rounds and 10 lunges + 2 push ups on each arm.

  • Annebel Wind

    Hi guys, did this one today.. Did 10,5 roudns..

  • Luke Says No

    Time Challenge: 15 minutes
    - Jump Lunges – 10 reps
    - One Arm Push Up (knees) – 2 reps per arm
    - Half Burpees – 10 reps
    - One Arm Push Up (knees) – 2 reps per arm
    Total Rounds: 12

  • Luke Says No

    Time Challenge: 15 minutes
    - Jump Lunges – 10 reps
    - One Arm Push Up (knees) – 2 reps per arm
    - Half Burpees – 10 reps
    - One Arm Push Up (knees) – 2 reps per arm
    Total Rounds: 12

  • Мария Давлеева

    I completed 14 1/2 sets.

  • Bohdanam

    sept 16th ’11
    20 rounds

  • tee

    hi guys!  did this one today and managed to do 9 rounds plus 7 lunges!

  • sselcann

    i did 15 rounds. yayy! :) )

  • Paige

    omg this was sooo hard for me!!! my body is somehow allergic to cardio!!! i need to build up some cardio endurance. so this week i’m gonna start doing sprints (yay for a boyfriend with a background in track!) so we’ll see how all that goes. the goal is to go running three times a week at least. anyway i did 9.75 rounds. not too bad since i didn’t even think that i would reach my rock bottom goal of 6.5 rounds XD (i told myself if i didn’t do at least 6.5 rounds i’d have to do the workout again tomorrow….something i DON’T want to do…..). anyway, i’m catching up to the new workouts :)

  • Aphrodite

    I absolutely loved the 1 arm push ups!
    i did 13 rounds :D

    but the only problem i had with the push up was the position that hurted my knees (not the muscle, it hurted to be in that position on the floor even with a mat) i dunno how u did it in that rocky floor OUCH!

  • Danielle

    Heya just wanted to say thanks so much for these exercises I recently did two boot camp courses for 6weeks each but didn’t keep it up after it. Your like mini boot camp everyday! Love it. I managed 12 rounds in 15minutes..just :) This is my second workout using your videos. I combine it with a bit of samba later in the day. I have taken photos and will try to not look for a month to see any changes although I already feel my body responding and reawakening. Your such an inspiration!! Thanks heaps!

  • Andrea

    Revisited this one today. Managed 9 1/2 rounds within the 15 mins. I was too tired today to do one of your newer more intense workouts but this still killed! :D

  • V.

    15 rounds..pretty much no breaks. I took 2 water “breaks”, just enough time to take two gulps each time. My knees kind of hurt from the one arm pushups, I’m bright red, and im sweating like crazy! Great workout!

  • NG125

    Wow I am so motivated after watching this work out. I’ve let myself go and I know I need to get back on track!! I look forward to a thinner, healthier and stronger me. thanks for posting these. Gotta go try this one out!! :)

  • ruben

    hi i have watched some of your videos they are great!! but i want to know if you have some exercises for a guy that is starting to exercise, im 23 so i can start with some “easy” exercises then increase the difficulty and so. Great website congrats

  • Sylvee

    I did 10 1/2 rounds. My one-arm push ups are so much better than before; I am definitely getting stronger!

  • Lori

    I love the idea of doing a cardio within 15 minutes good idea if you are a busy person or can’t be bothered doing 30 minute workout.

  • Celeste


    OMG I loved this workout. It was the first one I did on your site. I am so happy to find your because I have let my self go in the past 3 years and I hate it and want to start working out again. I am 190 pounds now and I will update everyone in how I do.

    Thank you so much.

  • Stijn

    hi zuzana,

    i been watching your workouts on youtube for a while stealing exercices as i go for my personal workout.

    this was the first of your daily ones i tried in full and for the full 15min and well i died … probably more then once. i changed the kneed one armed pushups for regular ones but i added another 5 to make it evan. dotn know how you made it to 11 :D i did 8 not that bad. but still a long way to go :D

    great workout for cardio and strenght my arms were shaking afterwards.

    greetz from belgium
    Stijn xx

  • Rick Pleskac

    I will try this later on today when i get back from work and I will make sure i post how many i can do this actually seems like a fun challenge ha ha

  • Tom G.

    Hey, just found your blog by chance…I haven’t worked out in years but you motivated me to give it a shot and I actually enjoyed it- thanks!

  • Carlos Puig

    Hi Zuzana,
    I love your workouts. Are simple but very effective. Looks easier then what they really are. An Spaniard from Minnesota,” Thank for your great work”.

  • Wendy Hernandez

    I am sooo loving your workouts. I tried the Monkey workout yesterday and i cannot get all the way down for the Pistons. I it is pissing me off. I guess i need get stronger glutes first. Anyway I really enjoy your workouts so please keep putting them up.

    Thank you,

  • marina

    I just started your beginners exercise program and what I luved about it was that u do all the whole workout with me so I dont get to cheat or slack off – u r kinda like my personal trainer. I feel I need to advance and go on to another workout on your site. Can u suggest something else – but I need your video to follow cuz u are an inpsiration to me and u motivate me. Thank u. Marina

  • Pingback: Aerobic Exercise

  • Rad


    Nice workout, pretty funny even after several days’ repeating.
    I actually tried the 1arm push-ups with extended legs, too, but I couldn’t last longer than around 7 minutes with these… yet.
    There’s something I noted, though, when doing these. I tend to lean most of my weight on the leg opposite to the arm I’m pushing up on.
    I suppose it’s normal, I just wanna make sure I’m not doing something wrong, as it would probably mess up my back a bit, which is not something I desire – my work makes do! :D
    Thanks for any advice.

    Kind regards

    P.S.: Greetings from Prague to both of you. This web kinda keeps me supplied with routines, exercises and info that makes working out never get dull.

  • Windy City Katie

    only got 9 1/2 rounds in 15 minutes. :(

    BUT, i did the 1 arm push-ups for the first time. I’m so proud. I’ve been trying to build up my triceps–these are still my weak point on arms. The push-ups really hurt my knees, even with a yoga mat. I have the knobby knees prone to long legged women. I’m going to have to get some volleyball knee pads for next time!

  • paul

    is there a rest time in-between each exercise?

  • Aaron Scanlon

    would this workout be a good warm up for a jog if not is there a exercise here anyone could recommend a good warm up for a jog

  • Blake

    Good, although one arm pushups are supposed to be done with extended legs ^^

    • BADE

      Blake, Zuzana knows that one arm push ups are traditionally performed with extended legs, as are all traditional push ups. This variation is a prep to the traditional one arm push up and a way of working one’s way up to the strength required for the traditional version.

  • courtney

    thank you so much for all of your videos and recipes.

  • Mickela

    I am in pretty good shape and I tried this the other night instead of 90 min. hot yoga due to time constraints, it is a killer workout, I was pouring sweat after 15 mins.

    great workout!


  • Tali R.

    Hi zuzana,
    so you did not post any new workout today, so i did this one again. and i did 12.5 rounds, in the 15 minutes. in two weeks i improved in 2.5 rounds. it is so nice to see results for the hard work.
    good day

  • Janice

    This was a great, challenging workout; however, I didn’t think it did enough for my core. I completed 11 rounds, then did 3 sets of 20 each (for a total of 60 each) of both the reptile V-crunch and the regular V-crunch. My total workout was 20 minutes and definitely a full body workout. The only thing I changed about the actual workout was for the first 5 rounds I did the one arm pushups, but for the last 6 I did 5 girlie pushups for every 2 one arm. That means 60 girlie pushups…I’m still working on the one arm. Thanks Zuzanna! I love having something to work towards. :)

  • Kelsie

    Hey can you put an inner thigh video up!??? One that really targets the fat there!?

  • Stephanie

    Hello love your workouts. Wanted to know what brand the pants are that you are wearing in this video? and where do you get your workout clothes?

  • maddy

    today was the first time i tried one of your workouts. 15 minutes seems like nothing, though to make it all the way was quite daunting after the 3rd rep. my new challenge is to make it the full 15 minutes, then onwards to your 11 reps.

  • nick

    Hey quick question, how long do you wait inbetween rounds? Thanks

    • Naama

      you don’t… that’s the idea. you do it as fast as you can, as many rounds as you can during “only” 15 minutes…

      • Nick


  • sara

    i did 19 rounds and was total wiped out when i finished, had a good exercise glow.

  • Naama

    it’s two days after that one… and I still find it hard to sit down… my rear is so sore. Zuzanna.. that’s a silent killer!

  • Jean-Sebastien

    Wow great workout ! I made 14 rounds!

    Cheers Zuzana :)

  • Maxim Sokolov

    Great location, great workout. Zuzana is my inspiration!

  • Paola

    Happy New Year… are the best… I am going to start tonight my rutines…I know I can do it!!! I am very exited.

  • chelsea S

    hey . i was wondering what what you count as reps?

  • Mike P

    13.5 rounds for me. I should have done better, I guess I am still feeling the post-holiday affects. Next time!

  • Mel Davis (Cutchswife from youtube)

    Hi Zusana,

    Stastny Novy Rok! ;-)

    Could you please give me/us a video on butt exercises. Specifically aimed at that area. I am secretly envious of Ana’s!


  • Renee

    Do you just eat chicken and fish to maintain that body other then working out?

  • Sequoia

    i did 12 rounds in 9 minutes :) i am pretty sure i did it right i am dead :l i am 14 … i stopped to have a drink of water twice.. and now i need a shower but i tried to do it fast :) i did 10 jump lunges 2 one arm pushups 10 half burpee’s another 2 one arm pushups (1 round) and started again… im very proud of myself and i thank you so much for all your help :)

  • JESS419

    wow , i suck… haha i only did 7 rounds.. i need to keep this going…

    • Janice

      Don’t give up – just give yourself something to look forward to. When I first started doing these workouts I though Zuzana was crazy (sometimes I still do, haha). I did about two weeks of the short workouts, then started doing the longer ones and found that I actually could keep up! It definitely pays off. :)

  • Stephanie F

    I can’t find my last post, so here it goes again. I have been doing these exercises for awhile now, and I love them they are great and challenging, my question is when you get stuck in the dailey exercises and cannot perform an exercise do you recommend stoping with that challenge and keep doing it until you can physically do it or just keep going and hopefully you’ll get stronger. I also think that my issues are more with my diet than the exercising, I’ve tried doing the portions like you do it but it doesn’t always work i’m not sure if I am eating enough or not enough, but lately over a years time I have gained 20 pounds and I need help with my diet what do you recommend? I have been eating clean for over 5 years and did get my weight down to 120. Help????

  • Jason

    I discovered you yesterday (Jan 1st). I did the 15 Minute Killer Cardio Challenge yesterday and the Rock Your Body Flow workout today. Although I couldn’t quite keep up with you, I woke up this morning with quite a sore butt and sore legs from the Cardio Challenge. I’m sure tomorrow morning with have some soreness surprises too. Historically I haven’t had quite as complete a body workout as this.

    This is way more fun (and cheaper!) than treadmill/elliptical/bike/rower etc. I like the challenge/time/goal-oriented aspect of it A LOT. And I’m buried in a few inches of snow right now, so running outside (my preferred form of physical activity) is not an option, really.

    I also noticed that you’re on my wavelength with regards to food and diet as well-Omnivore’s Dilemma is an important book and we really should be eating real food and not jumping onto the latest “scientifically proven” diet fad (Atkins, etc.) before another scientific study disproves the last one. Life is too short to eat that way!

    You are great! Keep up inventing these creative workouts!

  • Alexandra

    Another great one – Thanks! Happy New Years!

  • Carolyn

    I completed 15 min Killer…along with P90-X Abs Ripper and Stretch (hoping it puts a dent into the last holiday feast I had earlier). I’ve been doing the workouts since Nov. Today, I am able to celebrate that my elbow is actually bending in the single arm push up! Rounds are still too shameful to report but quality of half burpees and jumping lunges endurance is improving.

  • http://[email protected] Sunne

    Hi Zuzana,
    I stumbled upon your website and I want to say I love your workouts, always interesting and challenging. I am a yoga enthusiast, also I have been flamenco dancing for 10 years, also have weighted trained off and on over the years. Just the last 4 years I have been training quite intensely about 3 times a week doing cardio, weights and core work. In 2009 I became a personal trainer myself. I have 3 children and in a few months I am nearly 50. I did your 15 minute intense cardio workout with the 1 armed pushups, jump lunges, half burpees just to see how I would go against your 11 and a half rounds, to my surprise I did 15 rounds. My point is I am a living example that age doesn’t matter regarding fitness. I am the best condition I have ever been in, in my whole life. I call myself a holistic P.T. looking at attitudes and emotional factors, as they all come into it. It all starts in your beliefs about yourself. I have always thought outside the box and I am living proof that if you believe, you can! Love your workouts use some of the ideas to train my clients. Keep it up!!! Have a wonderful New Year, looking forward to what else you have in store.

  • Jo Laurie

    Zuzana, can you advise on how to modify some of these exercises. I’m 56, knees and back ache sometimes.

  • emma

    I did 11 rounds, nearly beat you.! That was a really good workout i really had to push myself for those last few rounds.I really like an intense workout please keep posting them!x Thanks

  • alice x

    I have completed 15 rounds without a rest, and it nackered me looking forward to the next workout.

  • Mary

    I did 10 rounds! Halrf burpees killing me!

  • Simone

    Hi, great workout!
    I completeted 12 rounds in 14:58min. I beat your time =). Love this challenge.

  • Christian

    Hello Zuzana,

    I have somewhat of a follow up question to Sasha. Are your video workouts designed to do just one a day? Also what other things do you do to stay in such peak physical condition?

    • Zuzana – BodyRock.Tv

      Hi Christian,

      what i post in my Daily Workouts category for each day is exactly what I do to keep myself in shape. That’s all and it’s enough for everyone who wants to loose fat, get some nice muscle tone and stay fit. Diet is a big part of it so we are posting tips and articles on diet regularly as well.

  • sylveeski


    Great workout! Those half burpees were killer at the end! I did 12 and 1/2 rounds. Happy New Year to you and Freddy!



    WRONG, JOEL! You obviously haven’t done these workouts. You have to do them at max effort in order to see and feel results. At least give it a go before giving them such negative input.

  • Leena

    i did 12 full rounds!!

  • Joel

    I don’t really think its possible to see change in your body with an intensive 15 minute workout alone. For me to increase my cardio endurance I need to run for quite a while longer then that. Perhaps its different for each person, but for me to see any change in race times (1500m 3000m 7000m) I have to run for at the minimum 20-30 minutes intensive coupled with core exercises. These workouts are great for maintenance, and are fun to put into the routine, but more time in addition to the intensity is required to get past plateau points.

    • Zuzana – BodyRock.Tv

      Hi Joel,

      I don’t agree with you. Perhaps you haven’t tried these workouts and you didn’t do them with your max. effort. Have you ever heard of Tabata protocol? That’s only a 4 minute high intensity interval cardio that delivers not only cardio but also strength training and is just as effective as longer workouts. This has been proven long time ago over and over.

      • d

        is tht what ur daily workouts are zuzana, tabata protocol?

        • Chris L

          Hi d,

          Tabata’s are usually 8 rounds of 20 seconds of intense exercise and 10 seconds of rest.


  • E.E.

    Hi Zuzana!! It’s been a while since I’ve participated in discussions!! HAPPY NEW YEAR TO YOU AND FRED!!!! I’ve been really busy but still managed to get a few exercises here and there. God bless you this year and may there be growth in every aspect of your lives. :)

  • Samantha

    14 very emotional rounds.

    Wishing you a happy new year. Hope you enjoy yourselves tonight.

  • rae

    hi zuzana
    i would like to ask you, what do we do if we have injured or weaker knees or ankles that sort of hurt as i do these exercises? (ie jump lunge/ burpees)

    i dont know if its caused by too much long d running or old injuries but i find it painful when i do these workouts as much as i love it and enjoy it.

  • http://twitter Maria



  • Sasha

    I am curious about these “15″ minute workouts. I am not trying to be skeptical because obviously you are doing things right by the shape you are in. But, I am so used to working out for an hour or hour in a half that I find it really crazy to think that you can get a good enough cardio/strenght workout in in 15 minutes and burn enough calories to loose weight? Can you give me your thinking behind all of this. Thanks, Sasha

    • Zuzana – BodyRock.Tv

      Hi Sasha,

      there is no need to workout for an hour or an hour and half if you keep your workouts intensive. My short intensive workouts deliver cardio and strength training at the same time. The more energy you put into these workouts, the faster you will see the results. I don’t know if you have ever heard about Tabata – that’s basically a 4 minute high intensity interval workout that delivers better results then a regular 1 hour workouts that people are used to at the gym. If you are working out for an hour or hour and a half then it’s tiring not only for your body, but also for your mind.

      • Sasha

        Thanks for the reply. I haven’t heard of tabata, but sounds intense. I am glad to hear that these workouts get results because I’d much rather spend less time working out and more time enjoying life. And, I’ll be more likely to fit it in my daily schedule when I don’t have to try to carve out such a long time to workout each day. Very inspiring!!

  • ed

    Nice work and thanks for the inspiration. One note: tell your cameraperson to shoot wider shots. Close ups of your belly don’t show us the exercises.

  • haleigh

    One handed push ups are death…my triceps loath them…
    but my mind loves the push of challenge!

    All I have to remember is to treat my body with respect.
    Walk when I can, do my daily workout- or more like mind workout :) , and eat healthily- no cookies!

    Why does it type easily but doing it is another thing…cookies…my enemy.

  • autumn

    Great cardio workout..keep them coming

  • Rachel

    Hi Zuzana,

    I lost about 30 pounds in the last year and I am currently working with a nutritionist two lose another 20 pounds. I lost this weight by working out 3-4 days a week Muay Thai. However I am having a hard time toning up in areas stomach and legs. I am considering a combination of weight training, squash and muay thai with a bit of pilates.
    What do you think?

  • Tahlee

    Wow Zuzana, you are a machine. I only got through 5 and half rounds in the 15 minutes. Although I wasn’t sure what you counted as 1 rep for the jump lunges (ie, one jump on each leg or one jump per both legs) so I may have done 20 jump lunges as I counted 1 rep per both legs. Hope that makes sense.:)

  • Jackie

    Hi Zuzanna,
    I’ve been doing your workouts for the past week and I think their fantastic. I’ve seen a immediate difference in my body even though I’ve bee lifting weights for years. Do you do bodyweight circuit training exclusively or do you ever switch back to traditional weights. What has proven more effective for you?


  • Pantelis

    Hey Zuzana…nice work out.Is it Jump Lunges 10 reps on each leg??I want to buy the gymboss but i did not find it here in germany.Is there anything else like Gymboss or is the gymboss better than the others??Thanks and sorry for my English…

  • Paula

    Hi Zuzana!
    I just watch one of your workout, but i don’t have gymnastic rings, but i always want to do just like you..What kind of exercise i can do insted? Or there isn’t that kind of exercise..I wish i have a house or bigger flat, because sometimes is hard to do those exercise ( i don’t have enough space – that’s way i am moving my furniture:))….
    Please, please answer soon!!

  • laurinsh

    You are awesome,Zuzanna!!! You inspire me so much!!!

  • Heidi Daniel

    Took my Akita mix for a 25 minute job over to the park where Iv’e been doing my workouts. I did seven rounds. I can’t imagine doing 11 1/2 rounds but have a little book write date Zuzana’s record and mine so will try again in the future as I get stronger. I LOVE doing my workouts outdoors, slowly weening off from weights. Finally stopped doing weights and just starting to follow exercises as I have seen great results as well as my husband YAY!! Plus my dogs love to relax outdoors while I do my workout which is as added avantage because we live in apartment. Thankyou for your continued inspiration
    Heidi D

  • marta

    I menaged to do 9 rounds and yes, it was a killer cardio :)
    All the best and Happy New Year to you, Freddy and your dogs :)

  • RedHeadLindsay

    Thank You so much for all of the amazing workouts !! I am a personal trainer on Vancouver Island; Canada !!! There would be no way I could do outside workouts at this point unless I was very bundled up!! haha.
    You have re-energized me and inspired me to work smarter, not harder and become the best I can be !!!!
    I look forward to all the new workouts … keep up the good work

  • Nancy

    Hi Zuzana,
    I just gave birth to my first son on October 6th and am trying to get rid of my little pregnancy “pooch”. I’m about 6 pounds away from my pre pregnancy weight and have just recently begun my weight training and interval cardio workout. Any suggestions for that problem area? Thanks!

  • http://n/a Johan


    I did the workout and I was totally amazed. It was hard for me and with my bad knee I managed to get 10.5 rounds. Felt kinda bad because I thought I was in better shape but non the less I’m inspired to do the daily workout! So please keep em coming.

    Btw is there going to be something like a meal schedule also?

    many thanks!

  • Maryam

    Hi Zuzana,

    I was trying to go to the 1 on 1 section…it says its for memebers only…but there is no link to become a member. i m already suscribed (i dont recieve any emails though).

    is it just because its in the process or do i need to do something?

    • Zuzana – BodyRock.Tv

      HI Maryam,

      we didn’t start the premium area yet – we are still working on it.

  • Janet

    I did 14 and 3/4 rounds on this after a five mile hilly trail run. I hope I did it right, but right or wrong, it was a good steamy workout and I was very stoked to see the end of 15 minutes on the clock!
    My friend is doing Crossfit to get in shape and we started at the same time but I think your mix is better and more effective. I will see her in a couple weeks and we can compare notes and see if there is a visible difference!!!

  • Ana

    Hi Zuzana!
    Is it possible to get a body like yours using only the body weight?

  • Julie-Anne

    That was haaaaaaaaaaard….. But thanks… i needed the wake up call… R u really shooting from Canada? What part? Today its minus 17C in Qc… Lucky girl!

  • Paula

    That was awesome, but what shoes are you wearing? nike shocks?? I could only do two jump lunges. Your body is awesome and you are my goal for this year!

  • Yana

    Great workout! I finished 17 rounds. Half Burpees are a killer. And somewhy i cant read other comments((

  • Dan

    First off let me say that I think your site is awesome and very inspiring. I am getting ready to start a workout regime based on your workouts and I am very excited. I just have one problem. You say to journal your workouts and I have been told this before but I am unsure how to go about this. Can you suggest or help with this.

    Thank you very much

  • FlaviaRJ

    Hihi people! ^^
    I´m sooo happy! My neck finally got better after a month of pain…
    And yesterday I did exercises again, WoW! It felt hard to come back but in the midlle of the exercises I was reenergized again… It´s incredable how exercises shake us inside, I stayed without exercising for a month and this month passed without energy, I was always feeling tired even still eating clean and right. Today I am already a new person, like I used to be.. hehehhe
    I got to ask something, does our bodies has something that makes it recover fast after a period of resting (without any exercise like I had to be in the past month).. I mean, like a memory?
    I´m asking that because I was already seeing some fat in my waist and after yesterday I woke up today without the fat already… I found it too fast for just one day (I went back to my form too fast.. )
    Can anyone explain that to me? <=)
    Today I´ll do this workout, I´m sooo happy!
    Happy New Year for everyone, peace, health, love and sucess for you all!!

    • Carla

      Oh Flavia,

      Es Brasileira? Falas Portugues? Eu tambem falo, mas sou de Angola.
      Um abraco.

      • FlaviaRJ

        Carla, I speak portuguese, yes! (eu falo português sim!)
        Hugs for you too!! (Um abraço prá vc também!!)

  • Heather

    I did 14 rounds with about 2 seconds left over and in NO way did I think beating your 11.5 rounds was even remotely easy!

  • david

    wow! great workout, hope i can do it?

  • http://- Kadir

    Ho Im really happy that you have done a easy workout that is the best on this site we are doing only that what you are doing too. Im so happy that i have found you.

    I have done 18Rounds in 15 min:D

  • Marilyn

    Hello Zuzana,

    Are most of your execrises for the young? Also, how do I become a member in 101? Another questions if you don’t mind; what’s eating clean? Sorry, I had so many questions.

    Thank you,

  • Matthew

    Hi Zuzana and Frederick,
    I’m new here.
    I stumbled upon your website completely by accident and boy am I glad I did!
    I’m a 46yo man, I live a very active lifestyle and regular exercise has always been a big part of that. Although I still keep up with all of my favorite activities, the past couple of years eating right and working out have completely slipped off of my agenda. That’s taken quite a toll on my fitness level. Five years ago I would have said that I was in the best shape of my life. Now I can’t say the same.
    You guys have given me the motivation I need to get back on track, start working out again and lose all of this extra fat.
    I haven’t tried to complete one of your workouts yet, not quite ready for that yet, but I’ve been borrowing exeercises from them and doing reps and sets. It really shows how badly I’ve let my conditioning slip. Scary how it creeps up on you like that…
    Anyway, Thanks a bunch and hopefully I’ll have some progress to report soon!

  • Tania

    Hi Zuzana and Frederick,

    Hope your holiday was a great one. I was away from viewing your videos for about a week and was glad to see that you guys took a break as well. About your 1 on 1 with Zuzana is there a video where you explain how it will work? Will there be a fee to become a member? Would love to join, however when I click on it, it specifies that you must be a member. ??? Awaiting your response.

    All the best!

  • Tina

    Hey Zuzie,
    another killer cardio, can`t wait to try it tomorrow!

    Happy new year!!!


  • Sherryllene

    Oh my God! I need to catch my breath. I just completed the 15 mins. It was tough, especially the half burpees. I only managed 8 rounds. I will beat you one day Zuzanna! Awesome workouts!

  • Ruth

    Hi guys!

    I really enjoy these workouts every day. I never thought bodyweight exercises could be so varried, difficult and fun. At first I thought 3 exercises over and over for 15 minutes would be a bit boring but it wasn’t, I got into it, it was hard but fun… I did kinda bruise my knees a bit with the one arm pu’s but… c’est la vie… I’ll get over it, lol. Anyway, I did 15 rounds + 2 jump lunges and I’d rate it a 4.5. Can’t wait for tomorrows workout! :)


    Ruth :)

  • Ivana

    i did 12 rounds

  • Ivana

    very good!!! thx you very much for everything, zuzana, you are great!

    sorry but my english is not so good!

  • Daniel

    Hey Zuzana,
    Thanks so much for posting all of the videoes, and that you continue posting. I do frequent weight training at the gym, and have never been inspired to do body weight exercises. Just one of your work out regimes was killer, and I’ve been doing them 3-4 times weekly because they are actually so good! I never thought I could be pushed so hard, so thank you again.

  • Audra Gatti

    Hi Zuzana, I also finished 11 rounds in the Killer Cardio Workout. My knees are a little sore but it was worth it.

    Happy Holidays,

  • http://Youtube Todd

    I have a question for you and I would like to know what you think. I know there is no such thing as target training but the muscle that you work in a specific are must draw its energy from some where and I would think it would come from the closest available location? Vesa ve like the abs. Do you think that your mid section would be so lean if you did target that area? Or is it just that the muscle in that area holds it together more?

  • Charlie

    Whew! 12 rounds – but it was rough going – I feel a little sick today. Thanks for posting this – Canada looks beautiful!


  • Tim

    Excellent workout, Zuzana :) I will be incorporating this one into my weekly workout schedule. Sad to say that my stamina is severely lacking compared to yours, though! I managed to squeeze out five sets over nine minutes and I was broken. Ah well, at least it gives me something to aspire to :)

  • Diana

    hey zuzana,
    nice workout! i gottta ask you, what gloves are those? the more i workout (esp with pullups) i’m discovering that i need gloves. are those comfy? cheap?

  • Carla

    done! 14 rounds + 1 round of lunges and 1 x 1 arm push ups. :-) ) and now for a shower

  • Marina – Russia

    Awesome workout Zuzana!

    Did 11.5 rounds as well, was totally sweat when done, and it felt soo good!
    Really love how good you always compose the exercises!

    Wishing you both and your wonderful doggies a great 2010! :-)

  • ES

    Morning F&Z,

    17 rounds for me. Felt better today, when is the 500 rep challenge comming up? Gotta get my game face on.

  • Tali

    just finished , i did 10 rounds.
    thank you for another amazing workout

  • Tali

    hi zuzana
    what do i need to do if i wnat one on one with you?how is it going to work
    Thanks tali

    • Zuzana – BodyRock.Tv

      Hi Tali,

      1 on 1 is not ready yet. I will let you guys know when you can sign up.

  • workingout2

    Great ideas, a good challenge! Thanks so much. I need it after eating so much for weeks. LOL

  • Ellie

    i could only do 9 rounds… This workout looks easy but its tiring!

  • Anna

    Hi Zuzana – thanks for a great workout.
    I just finished.
    12 rounds.

  • http://- Kadir

    Hey Zuzana

    After that Workouts are you going into the shower withe cold ore warm water? what is better i have read a lot about it but someone says warm is better and the others says cold is better.

    After that workouts im going into the shower withe warm water and at last im open the cold water.

    What are you doing?

    • Zuzana – BodyRock.Tv

      Hi Kadir,

      What I have learned about post workout shower is that cold water helps with muscle recovery. You can have a warm/cold shower – that’s what I do.

      • Janet

        my water heater broke a few years back and I never replaced it because I found the cold showers were better all the way around. It is a little hard to motivate for that first plunge but once you’re in you forget it. People do think I’m a bit nuts, though.

  • Anneliis


    This looks fun. Knee assisted one arm pushup is one of my favorites. I can do 5 max with each hand and the last one is really difficult to finish. I am like really pushing it with an “arrrrrrr….” :)

    This homepage is managed to get into my head 24/7. Even when I wake up in the middle of the night I think about what should I do next day and what kind of workout have You put together.

    This morning my thoughts centered to how good am I in balancing. A lot of exercises here need good balance. Then I rememberd what kind of exercises we did in elementary school to develop a sence of balance. It was called Hirundo (or a swallow) and it goes like this:

    Start standing on one foot. Lower your body in front, spread your hands apart and the other foot back. Try to keep your body and leg as parralel with the ground as possible and your hands straight. So from the side and front your body position looks like a ” T “. Now try to keep this position as long as you can. Also switch the leg. Oh, and keep your head up and eyes in front.

    Good luck :)


  • Stania

    Ahoj Zuzko uz sem psala dvakrat ale nemuzu to nikde najit chci se te zeptat jak se muzu stat member nektere stranky nejsou pristupny pro no-member neco noveho ale nejak na to nemuzu prijit predem ti dekuju a tobe i tve polovicce preju stastny novy rok

    • Zuzana – BodyRock.Tv

      Ahoj Stanio,

      1 on 1 jeste neni ready :) Az to bude pristupne tak dam vsem vedet. Diky za trpelivost. Stastny novy rok i tobe!

  • Lenka

    Ahoj Zuzko,

    chci se te zeptat, jak se dá na tvych strankach zaregistrovat? Ktere sekce mi bez zaregistrovani uz nepojedou? Moc díky za odpoved. V Cechach jsi poradna celebrit, kdyz o tobe pisou v Blesku:) Moc diky, ze jste. Preju poradne namakany novy rok.

    • Zuzana – BodyRock.Tv

      Ahoj Lenko,

      stranky zustanou pristupne vsem tak jak jsou akorat tu bude navic 1 on 1 with Zuzana coz bude placene. Jeste to ale neni uplne ready, tak az to bude tak dam vsem vedet. Diky za trpelivost a preju stastny novy rok!

  • alice x

    I really like it when you do your workouts outdoors its nice to see what its like in canada, i didnt really explore canada when i went. i hope to in the future.
    im going to do this workout today i fell really enegised and ready to acomplish anyhting.
    thanks again. x

    • Carla

      They are no longer in Canada. The place you see on the video is Malta

  • Shakti

    Hi Zuzana,
    I believe that your diet has a lot to do with your results so I would like to ask you what is your approximate daily caloric intake.
    Thanks :)

  • sarah

    whew this one was harder than your last post of a 5 on the intensity scale! 17 rounds.. i think i was doing double on the jump lunges on the first round.. then i realized that 10 on EACH leg would be to much for the many rounds to come.. i feel great thanks!

  • Avigailita

    Dear Zuzana:

    I’m a fan of your, and I’d like to make you an interview

    I’ve seen your videos before you do your exercise first high-carbohydrate drink water

    I have read that the waters high in carbohydrates, help the brain of athletes for the brain to generate more energy and transmit it to the body
    to make better physical activities

    so my questions are these:

    as your brain reacts when it receives a lot of carbohydrates?

    like your brain has worked utimes these days?

    how it works your brain throughout your body when you hejercicios?

    please answer my 3 questions you personally


  • Jamie

    Hey Zuzana thank you so much for the daily workouts as they are such a huge source of inspiration to me and obviously many others.
    I was wondering however if you could provide Wallpaper pictures of you performing various exercises and also think it would be beneficial if there was a Frequently Asked Questions section on your website.
    Thanks again Zuzana and enjoy your New Years

  • Sunitha

    Hi Zuzanne,

    I follow your work outs regularly now i am pregnant please recommend some excercises for pregnant women.

    Wish you & frederick a very happy & prosperous new year.


  • Andria

    Hi Zuzana,

    I have always been interested in body weight workouts and did a lot when I was younger for competition soccer. I am in college and work full time and it is hard to break out of a same cycle workout routine. I discovered your website and have been following not too far behind your daily updates. I do long distance running and this fits perfectly with the rest of my workouts. I love them so much they are extremely effective and efficient and go well with my fast pace schedule. I was looking around and I wanted to know how I become a member of your website?

    Thank You!


  • Kate


    I’ve been watching your videos for a few weeks now and have gotten a lot of really fun and inspiring ideas for work-outs from your site. It seems these gloves are helpful in a few of your videos. What kind of gloves are they? I’m glad you enjoyed your holidays.


  • Lindsay

    Hi Zuzana!!

    I am addicted to your website!

    My husband and I did the Hard Body Workout tonight.

    I love your philosophy on diet … just got the book you recommended – In Defense of Food. Eating less is what works!

    I have a question for you regarding supplementation.

    Do you use any supplements? If so, would you list them?

    Many thanks!


  • Tia

    12 rounds
    thanks sweetie

  • genti

    Great workout!!!

    I’m Actually sweating like CRAZY!

    In 15mins i finished 11 sets.

    i know i could of push myself a bit more, but I’m working out in my room so distractions happen.

    Any incites on dieting? I’m actually trying to get some abs, so i need to start eating properly .

    thank you for the workout!! i love it… keep it up Zuzana !

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