Hi guys,
We will be focusing on interval training for the next little while just to shake it up. You might find that this type of training is way more intense than our regular time challenges which is great. This type of super intenstive training is amazing for boosting up your metabolism which means that your body will be burning more calories long after your workout – even if you have to sit in front of your computer at work for the rest of the day.
As for my opinion on today’s coffee talk, I think that when two people are in a serious relationship together, then they should act like family. Families are suppose to be supportive and help each other. If you see that your partner is slipping or has become lazy and is starting to let them selves go, then I think that you should do your best to help them and motivate them to get active again. It’s really nice when you have someone who wants to be active in the same way as you do or someone who can push you when you don’t feel like doing anything, just because you had a bad day. I know an older couple who are in their late fifties and have always been incredibly active together. They are not only young looking and attractive people, but they are also a very happily married couple, because all of the activities that they have been doing together over the years has brought them closer together. This couple lives in Prague. They have regular jobs, 2 kids and they live in one of the old communist apartment buildings. They never had a nice car, or expensive clothes, but they have always been active and happy people. On weekends they would ride their bikes from Prague to our village where their grandma lived which is about 30 km. During the week they would go swimming and their vacations were also more adventurous then relaxing. They are still climbing mountains and rafting on the rivers. These people are fun and cool. Their kids are the same, except that they also became very successful in their business which I believe has something to do with the positive energy around them. This is what Frederick and I want for our marriage and our life together.
In this workout you will be doing 10 different exercises. You need a chair, and something that will allow you to do pull ups. I am using my portable gymnastic rings. For each exercise you will do 4 rounds of 15 seconds of intense work and 15 seconds of rest. This means that you will have 2 minutes for each exercise. On your timer you have to set up 2 intervals of 15 seconds and 40 rounds. I am using my Gymboss Interval Timer which automatically keeps track of my intervals and lets me keep 100% of my focus on my workout rather than constantly checking my watch.
Try to do as many reps as you can during the 15 seconds of work and write down your reps in your exercise log. You won’t have time for anything else, maybe just a sip of water. This workout is so dynamic that you certainly won’t be bored and the 20 minutes of brutal intensity will go by really fast.
1. Low Jacks
2. Dynamic Push Ups
3 . Jump Squats
4. Half Burpees
5. One leg side jump lunge
6. Pull Ups
7. Step Jumps
8. Dancing Crab
9. Butt Lift and Toe Touch
10. Twist Jump
Remember that these are not regular jumping jacks, so try to stay really low with your knees bent at all times.
Dynamic push ups. Jump your feet apart as you lower your body towards the ground. Jump your feet together as you push up.
Jump Squat. When you squat down, push your hips back, keep the weight on your heels, chest up, and your back straight. You have to get to rock bottom squat so that your hips are lower then your knee caps. Then push off of the heels and jump up just a few inches off of the ground. Land softly on the balls of your feet and get immediately into the squat.
Half Burpees. Get into plank and make sure that all of the muscles in your body are tight. Your body should be in one line. Don’t drop your hips down and don’t push your bum up in the air either. Pull your abs in, squeeze your buttocks.
Jump with your feet forward and now stick your bum in the air. Look forward and don’t round your back. Land on the balls of your feet and jump immediately back into the plank.
Get into the side lunge. Keep your weight on the heel of the standing leg and make sure that the other leg is completely straight and the foot is on the ground. Push off of the heel and jump up few inches off of the ground kicking yourself in the butt with the other leg. Don’t really kick yourself in the butt, it’s just a figure of speech :)
Pull Ups. You can use a chair for support if you need to.
Step Jumps. It’s just like step ups except that this exercise is more dynamic, because you are switching the legs as soon as you step up on the chair and you can also do a little jump switch to make it faster and more intense.
Dancing Crab. Keep your weight on the heels and start lifting the opposite arm and leg simultaneously as you push your hips up.
Lift you butt just a few inches off of the ground, bring it back down on the mat and then touch your toes as you lift your upper back off of the mat.
Twist Jumps. Stand with your feet together and bend your knees. Jump just few inches off of the ground twisting your lower body.
Do you think it’s bad to wear makeup while doing the workouts?
I love your site!!!But i have tried some of the exercises and they are really difficult for me becouse i am a beginner.I will be very happy (and many other people i believe) if you can do some workouts for beginners:))
Thanks
Katja
There is a full beginners workout on the site in the archives section :)
Sorry!!!I saw the section and now i`m very happy:)))))) that i can start doing the workouts!
Hi Evie,
I wear makeup while doing many of Zuzana’s routines and have not had any skin problems. I think it’s because I am sweating so much that my pores don’t have a chance to become clogged :)
Just make sure you wash your face after and you should be fine.
Hi Zuzana
i am new to your site (which is gr8)
but i was wondering if you could do some more interval training for beginners please.
i have just had my baby and have not exercised for 7 months so id like to start of slow but at the same time shift my baby weight.
i have tried a few of your workouts but most of them are currently too advanced for me.
i hope you can give me a few ideas so i can continue to follow your site and progress with my fitness level.
many thanks for taking the time to read my mail.
Hi Hayley,
Try the Workout Routine For Absolute Beginners listed in the WORKOUT ARCHIVES. :-)
I changed this workout to 20 seconds of work and 10 seconds rest as i feel it benifited me more and it was a great workout, my arms are killing from the pull ups.
Great sight
love your workouts so much
alice from birmingham :)
One of the things that I like about your site is that you’re continually combining different exercises into varous individual workouts. That keeps things from getting tedious.
There is a program on TV that says it’s based on ‘muscle confusion’ meaning that the various workouts keep the body from becoming accustomed to the stresses from the exercises and finding an easy way to do the range of motion. By introducing new stresses the body must respond by building muscle. (Not naming names, but there’s a number 90, a ‘P’ and a letter ‘X’ in the title of that program)
Is the same principle at work here, or is it strictly a matter of concentrating on muscle groups and keepng things interesting?
The principles of my workouts are more simple I think. In order to get stronger, fitter and leaner, it is important to exercise as often as possible. Another principle is that whole body workouts are the best for burning fat, and high intensity workouts that combine cardio and strength training are also great for burning fat and boosting your metabolism. It is ok to train the same muscle groups every day, but you should vary at least the exercises.
Hi, Zuzana! Just wanted to say that you’re my fitness hero!
I just recently stumbled upon your workout videos and then I was hooked. I really like that you’re so personable and talk about other topics and give out recepies. I love the workouts and you explain everything and make it look easy. You rock! Also, where do you shop for your workout outfits? So cute! ♥ it:)))
Oh, about the question you asked if it’s ok for your partner to turn into a total lazy slob and get fat – uh…hell no! It’s not ok….You know what they say, when the bedroom stops rocking the divorce comes knocking.
I am not being shallow at all, just saying it like it is. If a person changes over time and it is absolutely their personal choice to let themselves go, then it’s like it’s not the person you fell in love with, that person is somebody else now. I think that it’s great when couples work out together and stay active, do things together and encourage each other, not ever put the other person down, instead try to impower them and encourage them to do better. But if they’re unwilling to do this for themselves or for you, that’s a real issue. You have to look deeper.
Hi Zuzana,
When will your website be up and running? Also, I want to share with you that I bought two Gym-Boss, silver and hot pink. It was asked how did I hear about them and of course I picked Zuzana. I had ask in another comment, how tall are you and what’s your weight or size. If this is too personal–that’s okay you don’t have to answer. I was just wondering, so I can get to where you are (hahaha).
It is not a secret at all. I am 167cm tall and I weight about 54 kg.
Great workout. The time really did fly with this one.
Great Workout.
Thanks.
[...] Zuzana is ripped… and provides incentive. Skip the drama and jump to 3:30 to start. Might want to watch it a few times to figure out what the hell she is doing… or of course you can read about how to do it. [...]
Hey Zuzana,
I know this comment is a couple of days late, but I just wanted to say I really enjoy this tabata style of workouts where you incorporate a lot of different exercises and each one has it’s own round of work and rest. It’s like I mentally prepare myself during each rest to work as hard as possible in the next round of work. You constantly have a goal to reach throughout the workout, which I find really motivating. I also feel like I’m burning more fat with all the variety and minimal rest. I don’t know if I actually am or not, but mentally it feels like I am which is also really motivating.
I really hope you’ll continue to add more workouts like this one :)
Thanks,
Ashley
Having done this workout the other day and found it not TOO challenging, I decided to up the ante today and pick the 10 exercises of yours I find the most difficult and rather than 15/15, make it 20/10. Here’s my list – I’ll let you know how I do.
Jump squats
pullups
high knees with jumprope
hanging knee raises
Turkish getups
reptiles
dancing crab
squat with knee raise
side plank raises
pistons
Oof. That was hard. You wouldn’t think that 5 seconds makes that much difference…The reptiles were killer…
this is such a good idea, some exercises I find harder than others too- so I think I will incorporate one of the hardest ones that I think Zuzana does into each workout I follow so I can try to improve on these ones.
Ahoj Zuzko,
tak tohle cvičení bylo opravdu bezva. Dělala jsem ho PŘESNĚ podle návodu… a ještě teď, dva dny po té, mě z toho bolí nohy :-) .
Přemýšlela jsem o tvém tématu a je jasné, že pokud se jeden z páru časem stane pohodlnější než by příslušelo jeho věku a přestane o sebe dbát, pak automaticky jde celý vztah do ztracena. Přeci si vybíráme partnera tak, aby se nám líbil a abychom měli podobné hodnoty a koníčky. No když toto pomine, pak už máme vedle sebe někoho jiného s kým jsme si nevybrali být.
Ahoj.
Doufám, že nebude vadit, že píši česky. Mám pár dotazů a byl bych moc rád, kdybys mi mohla poradit. Narazil jsem na tvé stránky úplně náhodou, ale musím říct, že mě hodně zaujaly. Mám teď takový problém, jelikož končím školu a mám toho teď opravdu hodně, tak nemám moc čas cvičit. Normálně jsem trénoval čtyřikrát týdně zápas a šerm, ale posledních půl roku to nestíhám tak často. Bohužel se to projevilo už na mé postavě. Chci se tě nejdříve zeptat, zda tvé cviky jsou dobré i pro muže? Dále by mě zajímalo, co bys mi doporučila, abych rychle zpevnil prsní svalstvo, jelikož to mi ochablo nejvíce a ať se snažím, jak chci, tak to nemůžu dosta zpět. Dále by mě zajímalo v jakých intervalech je tyto cviky dobré cvičit a jak dlouho? Nejsem nijak obézní, vážím asi 73 kilo, ale prsní svalstvo a břišní mě opravdu trápí. Díky moc. Martin.
Hi Zuzana,
Your exercises is realy what i like very much ,and your combinations are very effective.And i have too questions…First is:How you do exercise- squats with one lag?I m tried, but just half squat,i can´t squat deep…no chance.Is possible to now some tehnics to do that,or i need much stronger legs?Because i can squat with 55 kilo 10x, of course with about legs.
Second is:What kind of supplements you taking,and what is the best for definition?I heard about L-carnitin,but i never tried it,I ´m taking Weider protein,and try to it healhty food,and i drink only water,but i realy need food because i have workout every day-three times in gym, and other 4 times cardio-kick boxing,tae bo.And sometime i have workout in gym at night and finishing 9PM,and of course is late but i need eat after strongly workout…i ´m taking food with proteins,but what is the best eat in that time? I can´t gat definition what i like,so please answer me what is the best for that-mean supplements. Your definition is perfect.
Sorry because my english is not very well,and i hope you will undersand me.
Thank you so, so much!
Alma
Hi there, from another clip where Zuzana answers FAQs she said that she doesn’t take any supplements at all :)
This makes her workouts (in my opinion) one of the most accessible – no equipment, at-home, no supplements!
Zuzana,
I used my gymboss interval trainer with this workout today!! Pfew!!! I LOVE the interval training! I was in and out of the gym in 30 mins (with warm-up and cool down/stretching) and I know I got the most intense workout of anyone there!! You’re such an inspiration!! Keep it up:)
~Mia
Zuzana, I have the gym boss timer and I love it. I don’t know how to set intervals though…any way you could show us how to set it up? That would be sooo sweet! :)
I dont know where to install my gymnastic rings :(
Hi Nikki,
We hand ours off of our stairs. We have also used a railing, a tree branch and a balcony. Just make sure that they are secure! You might also look at securing them on some kind of hook.
what can i do instead of 9. Butt Lift and Toe Touch
i bought gymboss timer!!
Zuzana,
Can you please let me know your results? I’d like to know how my results for today compare to yours.
Thanks!!
Hello, I had a husband who I dated off and on before we got serious but he was fat like his mother she didnt care about how she looked which made him not care how big he is. I got him on healthy eating plan limit junk food etc, I took him walks etc to get him fit he lost loads of weight he looked good if it wasn’t for me. But as soon as our marriage fell apart he got fat again eating all the crap under the sun that his mother eats. But I think its very important to have self respect and that’s where workouts and eating healthy comes into it.
Zuzana, you didn´t write numbers of your reps!!!!! :-(
Hi Zuzana – I don’t get it – 4 x 15 seconds is 1 minute and you say 2 minutes so are you saying you do 4 rounds twice??
Thanks
Eklyps
Hi,
Allow me to try and explain:
“For each exercise you will do 4 rounds of 15 seconds of intense work and 15 seconds of rest. This means that you will have 2 minutes for each exercise.”
This actually means 4 x 30, since you are working for 15 seconds and resting for 15 seconds = total is 30 seconds.
If you work/rest/work/rest for 4 rounds of 30 seconds each, you get 120 seconds which is 2 minutes :)
Hi Zuzana,
I LOVE your workouts! You are such an inspiration and a sweetheart :) Every workout is different and keeps me from get bored! Well I wanted to know if this an alternative to the pull ups in this video because I do not have rings?
my girl friend looks at pictures of me in the marines, says i was cute, but shes glad im not that “little guy” any more. she likes me with more weight on me. i work out a lot, but my focus is much less on 7 and 10 mile pack runs like the marine corps days, and much more on lifting heavy. so i’m not defined, i kinda think im pudgy, but i also did a max dead lift of 522 pounds in December, and i can still run (one) five minute mile.
when amy and i met, she was 35 pounds lighter. she hates how she looks, and so has started working out like mad. shes often frustrated, because shes strong, and can do a lot of workouts others cant, but they are super skinny and she is not.
so were in this relationship, where we both like each other, but were both not satisfied with our own appearances. only amy much more so.
my take on it is you love someone for who they are. if your love got burned in a fire tomorrow, would you leave them? i know fitness is much more voluntary than that. but thats the idea.
now if you find that you are losing attraction, then instead of bitching about it, recognize that often if someone gets out of shape, its ore likely that something in there life has changed. they are sad, or lost. something is affecting them more than you. in that case, i say its on you, as the lover to pull them out. grab them by the hand, tell them you are crazy in love with them, ignore the fitness and just get out. go do things together. take dance classes, judo classes, a hiking club, run a triathlon together. encourage encourage encourage, and just dont mention the unattractive crap. thats just going to hurt. if you love them, help them. dive into their needs. somehow in some way, they are hurting. be there for them.
I tried the HIIT today and just loved it! Flew right by as you say. Once I finished with the HIIT I hopped on the elipitical for another 20 minutes. I think I’ll make this a morning routine for a while. Thanks!!
Superb workout … “jsem zpocená až na prdeli ;)”.
And thank you so much for recommending Gymboss timer, I love it!
Hahaha :) tak to jsem se zasmala, diky za komentar
Hi Zuzana and Frederick!
I’ve recently decided to change my lifestyle around. I always said “Whatever, you eat good food you die anyway!” But, I realized eating as unhealthy as I did, that’s literally all I would be doing! Eating, I had no energy except to pick myself up to raid the refrigerator! I’d rather have tons of energy and get out there and live life! I basically never done any exercise/sports my whole life so I researched extensively about proper nutrition, healthy weight loss, and exercise. I started doing your Workout for Absolute Beginners (about 3 times so far) and it still kills me! It’s okay, slow and steady wins the race. I’m 5’7″ 19 y/o and 140 lbs, I may not look overweight, but I am seriously unhealthy, born with a weak digestive system to begin with. I grew up with terrible stomachaches all the time, yet I never wanted to change my eating habits. I’ve had a good run these past 19 years (with eating), so I’ve come to the realization my health is first and foremost. Anyway, on from my life story (: I just have to say you are such an inspiration to me! I am very good on the nutritious eating (I have gone strictly Vegan too!) Whole grains, tofu, veggies, legumes, fruits make up my entire day. I think I will do the Beginner workout for a maybe another week or two (see where I am at) and I am doing Cardio Kickboxing 1 hr long, and I am constantly in motion (super sweaty after!). Although I don’t feel nauseated, sick, lightheaded, tired or anything after my workouts I don’t feel the rush of energy/endorphins I should. It’s probably just me being impatient especially since I jumped into this quite quickly from my very couch potato lifestyle. I went through the workout archives and whatnot, hopefully I’ll be able to do those in no time! But I was wondering, are the workouts under Daily Workouts in the Workout Archive just with a different name? Or are Daily workouts a completely different things? I’ve been reviewing over and seeing which ones I would like to do next, though I’m confused =/
I know, it’s only been like a week since I’ve started and I’m all excited and typing this entire thing up, but I really want to be healthy and fit and energetic for the rest of my life, and I want the rest of my life to start as soon as possible! (:
Low Jacks: 14.14.14.14
Dynamic PU: 8.8.7.7
Squats: 7.8.7.7 (no jump)
Half Burpees: 10.10.11.12
Sgl Lg SJ Lunge:8.10.8.10
Pull Ups: 10.10.9.10
Step Ups: 9.13.13.12
Dancing Crab: 10.10.11.11
Butt Lift TT: 6.7.6.7
Corkscrew: 4.5.5.4
Hi Zusanna,
I absolutely love your workouts and they definitely work. You are such an inspiration and you keep me motivated to stay fit and healthy and my boyfriend definitely loves it :)
I’ve been doing them for bout 3 weeks now and i’ve lost about 7 pounds, my waist and upper body are leaner and i love it, but my legs are getting bigger from all the squats and other moves. I’m gaining more muscle in my legs than losing fat. So do you have any suggestions about how to keep them leaner?
Hi Freddy & Zuzanna
Thanks so much for all that you do with this site! I’m hooked and have managed to introduce your site to friends around the world – we’re now competing with each other & helping motivate the others in our lil’ international circle of friends. Love it! The first time I did your 500 Rep workout was killer and took me 42 mins, but my friend in Chicago did it in 29! Then, I continued with your other workouts for a month, went back to the 500 rep and managed to shave off 5 minutes of my time. Can’t wait to re-visit it in another month and see how I do!
Anyway, I want to do this one tomorrow and have my interval time all set up (thanks for the link!). I don’t have the rings or bar for this workout. Any suggestions for an alternative exercise for the pull-ups?
Thanks!
Hi!
Here are my numbers:
Low jacks: 18.18.18.18
Dynamic PU: 6.6.6.6
Jump squats: 9.9.9.8
Half burpees: 10.10.11.10
One leg side jump: 10.10.11.10
Pull-ups – nil (don’t have kit)
Step jumps: 10.11.11.10
Dancing crab: 13.13.13.13
Butt lift & toe touch: 7.7.7.7
Twist jump (to the side and back): 18.18.18.18
Shower time!
Monique :-)
[...] I did one of my older workouts so click here, to checkout the full description of the routine with pictures. It is an interval training workout [...]
[...] I’m still working out while I’m away but it is sometimes difficult in a hotel room. Today I did this new bodyweight workout which consists of 4 rounds of 10 exercises doing 15 seconds of high intensity training and 15 seconds of rest. Full details here. [...]
I love this workout. You kicked my butt again!
I love your website! I just saw your videos on youtube and what I love most is that you prove that we don’t need gyms to stay fit! All I needed was a motivation like yours to get going. I already started some interval work with a jump rope (at home) but these videos will help me make my routine even better. Thanks a lot!
OMG I’ve been doing p90x which you get a great workout from, but this was awesome too. I feel like I do after a good cardio workout in p90. and it takes not even half the time.
i’m just a young american girl with no money. I’ve been looking for a site like this forever, for someone who just wants to help others stay in shape instead of trying to make a buck off you. THANKS ZUZANA! you provide everything the workouts and motivation
I got the interval timer you have. It took me about 10 minutes to figure out how to use it, but I got it. I did this work out last night and I really liked it. I think I’ll prefer interval training because “counting reps” is annoying! Makes the workout less exciting for me, but with this timer it is more about beating the clock. I like that a lot. I look forward to doing more!
Zuzana, you are so great! I’m not only about your body! you are amazing person! I wish you all the best with Frederick! I wish you to be happy and rich all your life!!!!!!!
from Russia with love :)))
xoxo
Katerina
hi susana iam big fan of you you are beatiful . please please please i want to know hw to get rid of my ugly cellulite that make me feel so ugly please answer me i looooooooove you .you are woderful thank you
these are my numbers,
wow, a little bit too much, need a bath :D
1. Low Jacks 24, 17, 16, 15
2. Push Ups (on knees) 12, 6 , 6, 8
3. One Leg side jumpe lunge 12, 10, 13, 12
4. Half Burpees 14, 11, 10, 11
5. Dancing Crab 9, 7, 10, 10
6. Twist Jump 27, 27, 29, 29
Can I just say that your site is awesome! What a great workout you have here. The picture with you on the rings is killer. Love it.
Hi!
Great site! Easy to follow workouts, thankyou!!
A tip for all the iPhone users, there is a free gymboss timer APP!
Why has the APP for your training videos been cancelled?
Oh and you are sooo right as the saying goes “those that play together… Stay together!”
Yeah, how come the app’s been cancelled? “Bodyrock” still comes up in the app search, but to my dismay, no app. :(
low jack:17-17-17-17
push-ups:8-10-11-11
squats: 10-11-11-10
1/2 burpees:11-11-12-11
1 leg side jump: 10-11-11-11
pull-ups: 10-10-7-6
step: 10-11-10-11
dancing crab: 10-11-10-11
butt lift&toetouch:8-9-8-8
twists: 18-17-20-20
very great workout!!!
I need a substitute for pull-ups until I get the pull up bar. Any suggestions?