BodyRock.TV

wow! That workout looks intense and a fat melter! You are my inspiration to workout and eat healthy.

Thanks.

Hey Zuzana, I’m excited to try this workout….but I had a question for you first……I know you’ve said before that you buy some of your workout clothes at Lululemon, particularly your top, you were most recently wearing in you stretching routine…But I’ve been trying to find good tops”aka bra type tops” like your workout tops for hiking….They would work really good, because most sports bras push “the girls” together and does not let any air in there when your hiking, could you tell me where you get some of your tops…I have tried Lululemon and haven’t found anything similar to what you have!!! Please help!!! P.S. Your workouts and the great shape your in, help motivate me to exercise when I don’t want to!!! So thanks!!!

I have just ordered my interval timer… I just can’t help it.. got to try your interval workouts… thank you for all this, have a wonderful week!!
Gaby, Ecuador.

Perfect workout for tomorrow. I did upper body lifting with a super set of pushups and some HIIT intervals today. I will definitely be doing this one tomorrow. I love Tabatas. This is a great full body workout with the intensity of a great fat burn to boot!
Just a little aside Zuzana, I think that Fredrick and my husband were separated at birth just by his camera angles alone, as a photographer- my DH and Fredrick are def. kindred spirits…lol.
Kitty

I love that you posted your reps for us! Even if you still do way more than me, it helps to see your numbers go down with exhaustion! I like to know that even SuperZana is human and not a robot who can do the same number each set!! It is very encouraging seeing as I mostly have you on a pedestal of fitness perfection!
This looks like a great workout – can’t wait to try it!

Love the name of this workout. To see your suffering here makes me think I may be a Pychopath after this workout…lol! J/k I look forward to its brutality in the morning. Thanks Zu and Freddie. Hugs=)

Great workout! I plan to try it before work tomorrow. I had a question that is mostly a random subject for discussion. How do you feel about diet supplements? Do you think they have a use, or should be avoided? I’m talking about everything from CLA to thermogencis…and not as a replacement for a healthy lifestyle (nothing is a magic ‘get fit’ pill), but in addition to excellent diet and exercise practices. Just curious to hear your input.

This is excellent! Just what I need!! =)
I love the extremely brutal exercises! Thanks!!

I love this ab workout that you used in todays workout, it is one of my favorites, but I wanted to share with you a new ab workout I stumbled upon, it is super hard, not like any other ab exercise I have done before. It is called the corkscrew:
Step 1: Lie on your back, extend your arms behind your head, and grasp the legs of a chair to stabilize yourself. Keeping your abs tight, raise your legs so your body forms an L shape.
Step 2: Use your abs to lift your butt off the floor as you twist your legs to the right as far as you can, then slowly lower your butt to the floor as you twist your legs back to center.
Step 3: Repeat the move on your other side.

– Megan K =)

I love your workouts, I am a certified instructor/trainer and manage a gym in florida. I have been in such a rut lately and your workouts have rejuvenated me!!! I did one of your workouts everyday last week, sometimes two times a day and I feel amazing!!!! I just wrote out my workouts for next week and ordered my GYMBOSS Timer!!!!! I was sure to put you as the source :))!! Look forward to your next workout!!!

Hi Zuzana,

Wow, you are superwoman! I will try this workout but will probably only get through 3 or 4 rounds. You are truly an inspiration! I only started following your workouts for 3 weeks and I already see results! I feel a lot better, have a lot more energy, and already a lot stronger.

THANK YOU for the inspiration and motivation!

~Cleone

Amazing workout as usual. I can’t wait to try it tomorrow, but I have a question for you about working out.
I’ve been working out on and off for about 2 years and devotedly working out since about may. I do long distance running, I play many sports, cardio, weight lifting, pilates, the works; including healthy eating.More recently I’ve started doing your workouts on a daily basis as well. I’ve been attempting to lose about 10 pounds while getting fit at the same time. I am getting fit that is for sure, your workouts definitely work, because everytime I repeat an excercise I beat my previous time/rounds. But am not losing the desired weight. In fact I gained about 5 pounds in muscle, now I am maintain the same weight, however is there anything you can recommend to help me lose weight?
thanks , all the best .

Zuzana,

I share your passion for diet, fitness and Lululemon clothing; I also have a Eastern European upbringing and am living abroad; lots to learn from your workouts, I love your blog. Thanks for sharing and keep up the good work(out)!

Thanks so much,,I’m about to begin, I dislike working out in the evenings but time was running from me all day. Anyway, thanks for the number you complete of each exercise cause I havn’t received my gymboss timer yet, hopefully tomorrow. I’m really feeling very strong…thanks so very, very much!! Can you tell me what you’ll have for breakfast, lunch and dinner at least one day this week, so I can have some idea of what you consume in one day? I need some help to drop some weight for my husbands family reunion. I was pregnant the last they saw me (two years) so I wanna look really good. Thanks again!! You crazy driver…I was a little paniced a couple times…looked like a fun time

Zuzanna,

Last year I dropped over 50 pounds.. by running and watching what I consumed daily. I gained about 17lbs back and had injured my hip running 7 miles 3 times weekly. Im 40 now.. and Im happy I ran into your site. I am inspired to follow your workouts added onto my 35minute of walking the dog. …I will let you know as I progress.. Thank you for all your hard work. Watching the videos are very helpful.

Wow, this WAS brutal! I have to say though, since I’ve been doing your workouts, my pushups have improved so much! Thank you for posting this awesome, brtual workouts!

Did a trial run to make sure I do everything right in the morning.
Thank you again for all your strength and encouragement. You keep me motivated, I will have to say there are days that I think I just want to eat whatever and lie around, but I don’t and fortunately my rheumatoid won’t let me, hurts more when I eat wrong or don’t exercise. Again I can not tell you what your site means to me.

Cant wait to do this workout, I am going to do it right now! (without the pushup in the burpee because of my injured shoulder) but all the rest I can do, yippeee!
My computer had a stroke the other day and is at the tech doctors, I didnt realize how many videos you had made since I was last on the site! You guys are dynamo!
Lots of love, Lucka

You are just AMAZING! I love tabata’s because they are short but effective

I like your workout a lot. Keep on doing that exercises!Awesome

So its like the Tabata protocol? Yeah:)! I loved the old ones, I still do them fom time to time.

you rock :)

I am loved your workouts and because of it you are so nice. My boyfriend and I do your workouts three times a week but he is very whiner :D jejeje. Thank you Susy for your blog.

killer one legg touch downs. I did it in 5 rounds, I’m going to try again in the am for 8. I really liked this one. see you at coffee talk!!

this looks like a great workout it reminds me of one of your really old ones! :) i love your workout tights btw haha! out of curiosity, at what age did you start getting into all this fitness stuff? and at what age did you start to get the amazing body you have? i’m pretty toned myself but my goal is to get as toned as you! it’s amazing!
thankss :)

Hi Zuzana and Frederick!

I have some workout name ideas for you…

Fat Massacre
Obliteration Workout
Sexy Assassin Workout
Fat Execution
Merciless Meat Eating Workout LOL
Gut-wrenching Fat Suppressor
Fat Annihilation
Everlasting Torment Workout
Underworld Workout
Heart Stopping Hell Workout

I know, I know…some of them are a little over the top. But hey, maybe you’ll get some ideas! =D

Good job.
thank you. I will try it definitely.

have a nice day

As you say Zuzana – brutal. Just back from the gym having tried this one out. I managed a few more mountain climbers than you but the rest of our numbers are pretty similar. Feel fantastic now. Keep them coming!

Mark – Singapore!

Wow! This looks super brutal; aptly named!!! I am hoping it looks easier in the morning…see you then!

wow how do you get such ripped abs? must be your diet

Hello Zuzana :)

Its the same like Tabata?
well you are great :) and its so intensive. :)
I cant imagine, how much inspiration you have :)
Do you do still workouts with weights?
I follow for your older workouts, for full body. I do full month, 2-3 times cardio per week(running, and Tabata, but i repeat only 4 times :( ), and workouts.
How long you was waiting for your first results?
Of course we are all different, I think i will see after 2-3 months,i hope my body will be stronger, i cant to do full push up :( i know that they are so good, i hope one day i will do them very good, echhh :)
And i have one more question, its about back, for back i need heavy weights? Because when i do exercise i cant feel back, i have only 3 kg weights, probably will be the best 5 kg weights for back?

Good luck Zuzana :)

Best wishes Ruta

If I survive after this workout I will be really proud of myself. Thank you so much guys for inspiration))) Have a great week.

At the risk of sounding dumb..I’m going to ask anyway because I really want to do this workout and do it right. I’ve been following your other interval trainings with no problem but this one has me a little confused with the rounds and intervals…Is there any way other way to explain the rounds and intervals and 20 seconds etc…. thank you so much. I hope I’m not the only one confused lolol but wouldn’t be surprised if I was :)

Hi Zuzana,

This looks like a very challenging workout which I will try Tuesday(?).

I see a heater in the video. Is the house chilly in the mornings?

Take care,
–Chris

I think you should replace that trainer on that show ” Biggest loser” i think her name is jilian. I hate the way she yells at all those fat people. I think you could get better results from them while still being nice.

Oooooowwww man!

This look like a fun (Read evil, heavy breathing, oh my gosh I am going to die) workout!

I have already trained this morning, but tomorrow this baby will be mine!
Good luck to those who are trying it out today!

10 seconds rest – then 20 seconds of max effort x 8 rounds = 4 minutes total. Take a short water break and then reset your timer in exactly the same way and do the next exercise. Complete all 5 exercises like this and voila you will be a writhing mass of sweat on the floor :)

LOVE these names. It’s getting harder and harder to think of crazy names so this is really appreciated!

Not just that Paul,

They make people who are grossly overweight and clearly untrained do things like Tabatas, uphill sprints, and all sorts of other things that are in my opinion very responsible. I wonder how many injuries people suffer from.

Another thing is the programme perpetuates the idea that you need to lose double digit figures every week, giving people out there the idea that if they lose anything less than that, they are somehow failures.

if you are interested, check out this article written by Coach Dos Remedios on the issue. it truly is disturbing what some contestants have put themselves through to win: http://coachdos.blogspot.com/2009/09/real-biggest-losersthe-viewers.html

Well, I deserved this workout after the late-night spaghetti…thanx guys

oops I meant IRRESPONSIBLE!

Hey guys!

Looking forward to doing this workout a lot! Just drink my coffee and than I am ready! Looks awsome workout, I will post my reps later.

Zuzie, this pants are a killer. Looks SOOOOO GOOD!!! :D
And kind of nicely match (the matererial :)) with yesterdays Super Bowl guys :).
Wish me good luch and see ya!

Have a great day,

love you guys,

Tina

Hey Zuzana,
This workout looks awesome!! i love your site so much, the variety of different exercises is a very nice change to my usual running. Did the “Fierce Workout” at 17min 17sec.- felt amazing afterwards! oooh and my club bells arrived today :)

Hi Zuzka!
This must have been great workout! I took to tabata two weeks ago and I know how hard it is, I did the Intensive Cardio Workout (tabata) from your Archive. The Jump Lunges were my killer. I enjoy the interval workouts a lot and this “interval week” was really good. I’m a little bit sleepy now and dunno how to manage today’s tabata, but I think it warms up my blood in veins to max. :D Thanks!

the kick em down workout
summer melting workout
wat the hell am i doing workout
The refreshing squeeze workout (maybe buns or everything)
The vicious challenger workout
WOnder woman Workout”
“i can do better than you” workout
the dash and flash workout
Hope you can find something of use, if not theres more.
Theresa

My reps:

1. BURPEES: 6,6,5,5,5,5,5,5
2. ONE LEG DEAD LIFT & JUMP: 12(x8)
3. MOUNTAIN CLIMBER: 47,44,39,36,40,36,37,35
4. SIDE CRUNCH: 20,19,18,17,18,17,17,17
5. SIDE LUNGE TOUCH DOWN: 16,15,15,15,16,16,16,16

It was a GREAT workout, my favourite of the last 3 interval routines!
Today I have lots of energy and yesterday I ate a little bit too much of sugar, so thats why I was so good! (I think and feel so).

Best wishes,

Tina

Zuzanz, Zuzana, Im crazy loving you……
that was a kick ass work out. loved it,
thank you.
4-5-6-5-4-4-3-4
16-11-10-10-10-10-10-10
46-30-30-30-3037-20-30
15-18-14-15-13-10-10-13
12-14-17-13-14-14-13-13

Z,

This one was NOT fun !! :)
Thanks (I think, ha) for sharing.

“Fredrick the great” SPEAKS!!! HEY GUY Your Zuzana, she’s a great lady. You guys stay sweet on each other cause I can’t loose you, I work out everyday because of you guys…seriously! Thank you too Frederick. You guys have a great day!! It’s on after the kids eat breakfast a full 8..jeeeeze

Hi Zuzana,

Thanks for this workout – I love the interval workouts, they are loads of fun and very challenging. This one in partuicular looks brutal.

I wanted to ask you what kind of runners you use. I figure you’ve proabably gone through a few pairs. I need to get a new pair and usually I woule buy running shoes but I am wondering if cross trainers would be better for these workouts. Or does it really matter?

NASTY NASTY NASTY!!!! But NICE! LOL!

Really enjoyed this workout today! Definitley getting stronger and fitter – Thanks Zuzana!

I can’t wait to try this one! I don’t have a gymboss trainer, I think I have to have one! Zuzana your abs were awesome and extremely noticeable at the final end of this brutal routine :)

Question about push-ups.

I was told to try and keep my elbows close to the body but I noticed yours angle out. Does the position of your hands and elbows matter when you do the pushups in your workouts?

Thanks for any info.

Zuzana I want an Autograph will you take take 5 minutes out of the day for me???

I like the Tabata workouts, they’re my favourites, thanks!

You are a machine!!!! Z, you always look beautiful, but this is incredible! Amazing athletic ability. love, love LOVE it!!!!

Hello both – I was feeling very very guilty about my splurgy weekend (it was a birthday celebration so I made and ate some amazing chocolate cake and also had a few too many glasses of wine) so I went for it big time today.

Burpees: 5,5,5,4,5,4,5,4
One Leg DL: 12,13,12,13,12,12,12,12
Mountain Climber: 43,39,32,34,30,29,28,28
Side Crunch: 15,14,14,14,13,11,12,11
Side Lunge TD: 13,13,13,13,12,13,13,12

[...] tough, but I got through it. There are 5 exercises of 4 minutes each. See the full explanation here. [...]

Zuzanna: Thanks so much for this killer Tabata workout. You are a beauty and a fitness beast. I’d love to see a weight loss competition between your clients and Jillian’s.

[...] This post was mentioned on Twitter by Giovanni Farotto and Jamie Kelly, Marcin Roszko. Marcin Roszko said: Psychopath Workout | Fitness Advice, Workout Videos, Health … http://bit.ly/cvpwOP [...]

I have a question for you two: I had a million errands to run today and I don’t have a car and I ended up walking – quickly – for between 4 and 5 hours today. For whatever it’s worth, I live in a very hilly city. So, can I call that a day of active rest? I don’t know if I’m up to psychopathology this evening. Working out almost always makes me feel AMAZING but tonight I think it might just make me tired and crabby. I’ll eat a healthy dinner. Please?

ps – I 100% LOVE those pants.

Hi guys!

Did this one today and got my sweat on! I forgot to add the pushups for the first 5 sets of the burpees, but it otherwise went great. I know those side lunges are gonna come back and haunt me, lol… I really like this style of workout and I love my pink gymboss timer,too, it’s so cool.

Thanks again, loved it, can’t wait for the next :)

Ruth

First off I LOVE YOUR BODY!! I came across your videos on you tube. and I see how you push yourself to be better then the day before as you say “Bet your own personal Best”.
I just have a few questions.Please forgive me if your asked this 100 times a day, but how often do you work out? Every morning? Do you take rest days? How long have you been doing this.. to look the way you do today?
Thank you for your time.
Carol Strange [:

whoa..great workout..your right working out in the morning it great..it just makes you energizered for the whole day…keep the great workout comin..

Hi Zuzana,

I just recently found your website and love it! I’ve been working out for a while but have gotten bored with my training. I’m definitely going to incorporate your workouts into my routine.

I have a couple questions if you have time to answer-

Do you work out with weights much anymore or do you do mostly body weight exercises? (Whatever you’re doing it works- you look incredible!)

I’m a little confused as to how to set up my routine if I lift weights and do body weight exercises. Does it matter if I lift legs and then the next day do your plyometric type exercises that work my legs, or is that too much? Can you do plyometric exercises every day?

Thanks!

1st, These pants are so gorgeous on you :)
2ed, I can’t wait to do this excercise. it looks a lot of fun (ahh, I got a new name for an exercise… “twisted kind of humor” \”fun” but I guess someone must have suggested that before, but I’ll have to wait a week or two, until I’m fully recovered. till then – I’m pacing slowly towards gaining my strength back. I would feel a complete idiot if I ever get injured again. it was so silly.. if I knew that refusing a day rest means a kind of punishment where I wouldn’t be able to workout at all so long, I would have given it much more thought.

hmm, do you think you can address that matter? the importance of ARD? or just general rest day?

Kmac,
Here is a link I can not live without for these interval workouts.
http://www.speedbagforum.com/timer
Under the large timer there is a drop down entitled
“Select Saved Options. Select “Tabata” and you will see on the left row of buttons you have a 20 second round, 10 seconds of rest, and under that choose “Stop After” and set it to 8 rounds.

Refresh the page for each exercise, and viola…there you have everything you need for this workout.
Hope this helps! I LOVE it!
Joni

Okay I was going to go for a run today in the snowy streets we are enjoying this week, but that didn’t workout b/c I don’t have anyone to sit w/ the kids!
So I got to do this workout today after all!
here were my results…I was happy with them!

Burpees 4 4 4 4 3 3 3 3
1 Leg Ddlft/jump 10 10 9 9 10 10 9 9
Mount Climber 36 37 35 26
Side crunch 10 13 14 13 11 10 10 10
Mount climber 40 33 30 30
Side lunge/touch down 11 9 11 10 10 11 10 12

SORRY I had to split up the mountain climbers into 2 sets of 4…I have a heart condition (mitral valve prolapse) that makes my heart skip upon extreme over exertion, which I was nearing after 26 – the ox. blood mixes w/ deox. blood…can’t let that happen! But look how strong I came back!
I hate breaking your rules, please forgive me!

I feel SO AMAZING after this workout and I would like to say that while I like timing myself to see how fast and strong I am getting, this Tabata format is a WONDERFUL change here and there, because I can psych myself into doing more reps, thinking the time is counting down better than I can psych myself about being as fast as I can in an undetermined amount of time. :) I can’t wait to see what moves you use in this Tabata format next time you choose it!
You are my inspiration!
Joni

These workouts are amazing. I am just starting to follow them and do them on my non-cardio days. Would you guys make a video more about how much Zuzana works out, maybe where she started and how she got to where she is now? Her body is such an inspiration but I am struggling to know where to start and the line between just enough and over working my body. Any help would be greatly appreciated. Thank you so much!

lol Those are great!!!!

Hey Z!

I absolutely look forward you all the workouts! Excited to do this one. I just purchased 2 new Lululemon bras (lift & separate) and want to also get some pants from them. Which ones would you recommend for running and interval training? Appreciate it! Thanks! They should give you a discount!!
~Jodi

Can I just say that your house is beautiful, I wish you would give a tour of it haha.

I am so excited for this workout!
Thanks for being such a great inspiration!

–Megan K =)

These push up’s are killing me… my arms are so weak :(
But I won’t give up! :P

Mountain climbers were surprisingly difficult today in this workout!!! Got a great burn today!! :-)

Great one! it’s good to know that we are not the only ones trying to sweat it out! all thanks to Your website!

cheers, and thumbs up !!

Killing me softly… really enjoyed this one though I thought I would die on Mountain Climbers…

I just recently stumbled over this site, and absolutely love it! Having lean muscle is attractive! Any women with this physique should be very proud of themselves!! What a great achievement! I have always loved to exercise, but have not been able to get the results that I have wanted. Today, I started my first daily exercise with Zuzana. I’m so thrilled and can’t wait to see my body change. I know that through her site, along with watching my diet, I will be able to see the improvements that I have always wanted! Thanks for being my inspiration to push myself in different areas:)

Great workout advice. I dont know how many times I’ve told my friends the very same things. I’m glad I’m not the only one now. :)

Amazing workout!!!

Burpees+pushups+jump- 5-5-4-5-4-5-5-5

oneleg deadlift+jump- 12-12-11-12-11-12-11-12

Mountain climbers-was the hardest!!!
46-41-40-32-30-30-30-25

Side crunches- 18-20-18-17-18-18-18

Side touch down lounges- 14-14-13-14-13-14-13-14

Had a great time my heart rate was at 160 most of the time

Thanx
xoxoxoxo

NImer

ZUZANA that was a beast. After the first 5 sets I attempted to quit but I told myself no pain no gain. I want to cuss you but i LOOOVE You too… i’m torn :)) Hope your day is going well

Thanks for the phenomanal website!
I’m wondering what’s the name of the timer that Zuzana counts on? (Name/model?)

I’m ever so grateful for Bodyrock.tv for adding sweet drips of sweat to my life!

Holy crap you are even more beautiful in still photos than crappy video quality from youtube

I skipped my morning run (slept in HA!)and just went for this cold turkey…

Burps: 6-5-5-5-5-5-5-5
One leggers: 10-10-10-11-10-11-11-11
Mt climb: 37-37-37-38-38-38-38-39
Side crunchers: 14-16-16-16-14-16-16-16
Side lungers: 12-13-13-13-13-14-15-15

Now off to jump in the ocean and cool off. This was a great one! I love the rests :)) Thank you for the challenge! This got me thinking of the options:
How about a jump rope interval challenge? That would be so gnarly!
I wonder if this workout would be easier or harder if it were broken into four repeats of 2 sets each? The possiblities are endless.
Sometimes feels harder to me if the muscles are challenged in all different places at once…make the heart flail! Blood to the legs, now arms, now stomach…:) Call it Heart Palpitations or Fluttering Heart or Unclog the Arteries.

Ouw man now i´ll must buy an Timer too :D

Im sure that you will use it in the next times in every new Workout. Must i´m Buy that withe a Credit Card ore can i´m Transfer that money from mi Bank to the other Bank?

Zuzana,
Your workouts have changed my life. Your determination (and amazing body) is a huge inspiration to me. Many thanks. :)

i was actually wondering if you or anyone has some advice for me:
I’m a figure skater, and I recently discovered a fracture in my spine. So now i have to wear this big awful brace around my torso and i can’t commit to any physical activity for 3 months. The only things I’m allowed to do are crunches and dumb bells. I know it’s not much but I thought maybe you would have an idea or two on any way that I can keep in shape.

Thanks a lot, have a good week!

I did this today, it was brutal. By the end my heart was pounding out of my chest and I was drowning in sweat. I loved it though!

Is this a Tabata workout? I am confused since you are doing the 10 sec rest first and then the 20 sec work. Why is it switched?

Ahoj Zuzanka a Frederik,

Tento krát malý príspevok zo Slovenska :) No toto cvičenie bola úplná katastrofa. Som si najprv kukla, že koľkokrát si spravila tie opakovania ty a videla som, že si znižovala opakovania. Pozerám : Hm, nejak jej to ku koncu už nejde. ;D Toto bola neuveriteľne naivná povrcná poznamka. Mimochodom mám iba 17, čiže moja slabá excuse. O:) Tak som teda začala cvičiť a keď som po druhom intervale skončila na zemi s tým, že sa nevládzem nadýchnuť, tobôž nie vypnúť otravný timer, tak som pochopila. :D Si proste FRAJERKA a zaslúžiš si REŠPEKT, lebo na svete nie je veľa takých ľudí ako ste vy :)) Vy o sebe naozaj môžete povedať, že meníte svet k lepšiemu. Môj teda určite. :))

Taaakže posielam veľa lásky a pozitívnej energie,

Alica

Akkkk- this killed me! Thank you for the wonderful, heart-pumping, fat destroying workout!

This was a brilliant workout – thank you! My husband and I did it last night and it was certainly brutal! This morning I’m definitely feeling those one leg dead lift and jump ups – phew!

Just wanted to thank you for all the great interval workouts this week – I really enjoyed them. Can’t tell you how much I appreciate you guys sharing these with us.

Have a great day!

I did the 550 yesterday so the mountain climbers two days in a row were next to impossible, so I did 4 rounds then the crunches then 2 more then the last 2 rounds at the end of the work out. Otherwise the numbers are relatively similar.

THANKS!
Kayla

all the best getting better!

sure :) it’s active rest day

oh my gosh, so many mountain climbers! Samantha, you have set the bar high! what will become of me tomorrow morning? hahahaha well done girl!

Those are some great names for workouts!

Thanks! Freddy is always looking for new ideas for the workout names :)

Hey, I was just wondering, do you do a workout every day? or do you give yourself a bit of a break. I was just wondering because I dont know if I should be letting my body recover, and if so, for how long. I would really like to be able to do your workouts every day but I dont want to hurt my body. Another question I have is, do you know what a pregnant person should or shouldnt do when it comes to working out?
thanks!

Oh man!
those burpees are going to hurt tomorrow if i want to get anywhere near your numbers Tina! :)

You go girl!
I am doing mine first thing tomorrow morning

This is the first work-out I tried. It was a long time ago that I worked-out for the last time.
This routine really drained me out, I am so tired right now I have to go to sleep!
But I will try to keep it up, because I want a nice body in the summer..
Maybe if I keep following your routines, I will finally have a nice body in the summer!
Thank you so much for the videos!

Hey Autumn,

Great that you are on the move.
it is my opinion that knowing how long it takes for a person to get a particular physique doesn’t do much for you. We all are different. HAve different genetic, some are more disciplined with training and clean eating than others, there are so many variables really. Plus, getting there isn’t really the goal so much. The aim is to get there AND stay there. All I can say is your body will get better with time and dedication.

I suggest you start with the workouts as they are posted. Today’s workout for example is hectic and it doesn’t really matter in my opinion whether you are a fitness pro or a beginner. Intensity is a relative term really. It is all about the intensity you put into it :)

Hmm, maybe I am rambling, I hope it made some sense :)

Go Katarina! :) that’s the spirit

I particularly like the “unclog the arteries”
hilarious :)

Dekujeme Alice :)

Those are some great numbers, Zuzana!! Mine are lagging a little, but I can’t wait to try this one again & plan to beat my own score!

OK! Here are my numbers for this workout today!
Burpees= 6,5,4,4,4,4,4,4
1 leg DL=14,12,13,12,13,12,11,11
Mtn Climber=46,46,39,34,34,32,33,39
Side Crunch=19,20,17,19,18,18,18,18
Side Lunge=15,15,15,15,14,14,13,13
This was a killer. I’m not kidding…and I do Tabatas almost every day.

Great workout!!!! What brand are those pants girl!!?

nice answer zuzana,

thnx a lot

That was rough – I’m such a fat old man! Great workout, guys. When my numbers get less embarrassing, I’ll throw some up. Thanks for helping me push myself.

I finally did it! This is the first workout i’m trying.

Burpees: 5,3,4,3,4,4,5,3
One leg dead lift: 10,10,10,10,10,10,10,10
Mt climb: 27,11,16,15,10,16,17,15
Side crunchers: 18,17,18,18,18,18,17,18
Side lunge touchdown: 10,10,14,13,8,13,11,12

I’m soooo tired!!!!
I bought the pink gymboss : )

It’s still Tabata. It’s ‘switched’ so the 8th round will end on a rest period.

PHEW i just finished this workout. I just about wanted to die trying to keep up with the Mountain Climbers! But I’m getting into the habit of recording all of my reps like you and times for other workouts. Look out summer time!

Social comments and analytics for this post…

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Another great workout! I cannot catch up with all the posts lately, I had a busy weekend and didn’t work out at all so I’m behind on a few :(. Today was busy too and I’m feeling tired but I’m hoping to get back on track tomorrow! I do love the pants on you too! My favorite one of your outfits was the one that you wore in Six Pack Abs and Love Handles video, a lighter blue top and navy blue tight pants. I guess I love that color combo, anyways have a great day guys!

I always wondered what you were writting down after each workout. I didn’t realize you were writting the amount of reps you did.

No pain, no gain!!!!
(A council, the audio doesn`t hears too good).

I did this work out today…i loved it as usual

5 5 5 5 4 5 5 5
8 9 9 10 9 10 9 10
38 40 39 37 39 39 40
14 15 15 15 16 15 15
19 20 21 22 22 23 22 23

are my record.

i really love your site and all the daily work out routine.(btw i love your new tights..)

i have been following your workout routine since Oct 2009 and i feel that i have gotten much stronger and have better tone. i also feel that
my matabolism has gone up.

i guess to get the tone like you i really need to discipline on the amount of food and the kind of food i eat..

thanks Zuzana and Frederic always for sharing your great work-out!!! and nice photos!!

Thank You both!! Very helpful!

Hi, Zuzanna! Your workouts are a total drain! For a guy like me who has been doing lots of outside activities it’s even hard for me to keep up with these excersizes! Question is do you think you can make a video on how to properly do “steam engines, standing crunches, etc.” If you can much would be appreciated! Just asking cause I can’t seem to do it with a squat you add :)
Jay~

I have a great fondness for Haagen Dazs peanut butter and chocolate ice cream so I have to keep unclogging my arteries somehow. I think Zuzana is taking care of that for me now.

woah! That sounds intense..I gotta try it!!!

Yowza! Speed demon!!

The 10 seconds rest first allow you time to set up and get ready for the work interval :)

Throw away that scale and get yourself a Body fat caliper,
Even the very simple Accu-Measure calipers will do..
It matters not what you weigh.
It is only important what your body fat composition is.

If everyone would forget what weight you are, and just concentrate on your body fat percentage,
You will be getting a much better indicator of how your fitness level and workouts are going.

Another thing is to forget what the chart says that your body fat percentage is to your age ,,it is best to just keep a reading of the caliper measurements written down because those charts do not take into account your own individual characteristics and fitness levels.

I Love you,
I am sorry,
Please forgive me,
Thank you.
Geodfreid.

HoOponoOpono

Another fun one:) At first I thought I was rockin’ it, but then was brought back to reality quite quickly! An amazingly awesome friend, who turned me on to your site, and I are challenging each other through most of these workouts. I find that pushing each other is helping me to push beyond my own perceived limits! Thanks C:) and of course I challenge myself against your times/reps…Thanks Z!!! I’m hoping my gymboss will be in the mail/delivered tomorrow and then I can really rock the interval workouts too:) Yeeeeeaaah! Summer is coming and the speedo is within sight…SCARY!…hahaha:)…Cheers…K

WOW you have amazing abs for a women. I know if you can have abs like that I can too. Thank for the inspiration. Question I sometimes stay up late do to work and I get hungry I try to eat light fruits, nuts, or a couple pieces of wheat toast Now will this mess up my workout meal plan I just started? please help me.

This work out was killer. Thank you Zuzana:)
Burprees 2-3-3-3-3-2-3-3
One leg dead lift 11-8-8-9-9-8-7-6
Mountain Climbers these were killer! 20-16-11-11-15-9-7-10
Side Crunch 11-9-10-9-8-9-8-10
Side Lunge 9-12-12-10-11-11-11-11

Whew! Thanks. I’ll do this one today!

x

Really awesome! Keep going.

Did it this morning and I swear that after reading your results I was quite scared this morning.

I actually had to chat with myself as I warmed up first thing at 7 AM :-) My dogs were half asleep and looked at me as if I were crazy I am sure.

So this is what I did this morning:

Burpees (EVIL!!!): 7, 7, 7, 6, 6, 6.5, 6, 5
One leg deadlift: 13, 13, 15, 15, 15, 14, 14, 13
Mountain climbers: 44, 40, 38, 35, 37, 30, 36, 30
Side crunches: 17, 18, 17, 17, 17, 17, 16, 17
Side Lunges: 15, 16, 16, 16, 15, 15, 16, 16

Everything hurts! The burpees and the mountain climbers, MY WORD!

Thanks to those who posted their results, it gives me something to strive for.

Z and F have mentioned before that they train about 5 times a week. Everybody needs recover time. :))

Personally, I train 5 days a week. Then on my 2 rest days I make sure I do an extra long walk the dogs on one and do yoga on the other.

Hey Zuzana,

I’m a bit behind in the workouts and didn’t do this one until today. I just wanted to share my times (because I haven’t in a while) and tell you that I LOVE this style of workouts. I love the constant goals to reach throughout and the lack of rest because you know the timer’s going to beep again soon! I feel like my fat cells are shrinking faster with these tabata style workouts too. Thank you so much :)

Results:
Burpees – 5,5,5,4,4,4,4,4
One leg DL jumps – All 10
Mountain Climbers – 34,36,38,36,36,35,32,30
Side Crunch – 17,17,16,16,15,14,14,13
Side Lunge Touch Downs – 16,16,14 for the rest

Ahoj Zuzanko,
now I have completed this Psychopat Workout. It was really hard!
My score:
1.Burpees+Push up on Knees+Jump Up: 7,7,6,6,6,5,6,5
2.One Leg Dead Lift+JumpUp: 10,11,11,11,11,11,11,11
3.Mountain Climbers: 40,41,37,38,37,40,40,43
4.Side Crunches: L-17,R-19,L-19,R-19,L-16,R-18,L-15,R-18
5.Side Lunge Touch Down: 12,12,12,12,13,13,13,14
Short breaks: 1-1,5 minutes

Remarks: I am following your work outs about two weeks, my endurance has improved and I thank you for that a lot,Zuzka, you are still giving me motivation:). So the biggest issue of why I am still looking like I do is my DIET! I can work so hard, exercise twice a day, I am even following small portions 6times a day, but I always overeat at night! Misery…

Awesome workout. Those mountain climbers were tough but I did really good.

Hi Zuzana,

I honestly thought my numbers were gonna be worse because I did some weight training last night:

Burpees: 6-6-6-5-5-4-4-4
Oneleg Deadlift Jumps: 12-13-13-13-13-13-12-10
Mountain Climbers: 42-42-41-37-36-33-37-35
Side Crunches: 18-17-17-14-13-12-12-12
Side Lunge Touch Downs: 14-14-13-14-13-13-12-12

I loved the intensity of this workout ;)

Thanks Z

burpee 5-5-5-4-4-4-4-4
deadlift 10-9-9-9-10-10-10-10
mtn climber 44-43-39-36-38-37-36-33
side crunch 11-11-10-12-11-9-9-9
side lunge 13-13-13-14-13-13-13-13

Side crunches were the hardest. Any tips on form? I only feel like I’m doing them right half of the time. The lower arm is just for balance, right? I feel like I’m pivoting off of it too much.

I really like the intervals. Watching the timer click down really makes me move. This is really helpful on days when I don’t feel like pushing myself–I need that external kick in the butt!

HEY ZUZA,
YOU’RE MY ROLE MODEL NEXT TO MY FAVORITE MOVIE STAR SURYA. WELL MY PROBLEM IS THAT I USED TO DO INTENSE WORKOUT OF ABOUT 4 HR A DAY IN MY GYM. I PAUSED GYM FOR 9 MONTHS DUE TO MY PUBLIC EXAMS( I’M A 17 YEAR OLD KID) AND MY COLLEGE ADMISSION WORKS, BUT DURING THIS PERIOD I PUT ON A LOT OF WEIGHT AND LOST MY STRUCTURE AND POSTURE. I’M IN A PRETTY BAD SHAPE NOW AND NEED YOU’RE ADVICE AND I’M 5FT 6 INCHES HEIGHT ALSO ADVICE ME TO INCREASE MY HEIGHT
YOUR BROTHER LIKE FRIEND
( HARI )

Hi Zuzana!
i just finished with this workout and it was intense! for something this short i never expected it to feel so good! i just recently discovered you on youtube which is how i found your website and im gonna continue working out. You are such an inspiration! keep making videos!
Thanks!

That was an EXCELLENT workout! :) Here are my numbers:

Burpees: 6,5,5,5,5,5,5,5
1 LDL & Jump: 14,14,14,14,13,13,13,13
Mtn. Climber: 22,24,25,24,23,21,23,23
*Jumping Lunges: 23,23,22,20,20,20,18,21
Side Lunge Touchdowns: 23,23,22,22,23,24,23,22

I subbed jumping lunges for side crunches because I was in the mood for them. I know, I am a glutton for punishment. :0)

Did this one. I lost track on mtn climbers, but everything else went pretty well. I am hoping to improve every time I do this. THANK YOU SO MUCH!

First of all, you’re gorgeous! I want to look like you!
This is my first attempt at your workouts. I’m seriously impressed. This one kicked my booty.
Here are my numbers
Burpees 6-6-6-5-5-5-4-4
Dead lift-jump 9-10-10-10-10-10-9-10
Mountain climber 43-40-42-30-32-20-30-30 I tought I was going to die, or at least throw up..yikes!
Side crunch 17-17-15-15-15-15-14-15
Side lounge-touch 12-11-10-11-11-12-11-12
I’m hooked!

The mountain climbers really burned, but still averaged between 20 and 25 per round. Another great workout.

Plus when I found your site about 3 months ago, I thought burpees were evil and adding a pushup to them made them the devil itself. They were always the one exercise that I had a tough time maintaining form through. But after sticking to these workouts over the past couple months, I really blazed through them with great form today. Very noticeable.

All the hard work is paying off. I feel more cordinated and balanced as I move around during the day. My posture has improved. I feel stronger everywhere. Upper, core, and lower body. I still hit the gym a couple days a week to do weight training, but I’ve find myself backing off from that more and more as I perfer the body weight style workouts on your site more.

Thank you for the great workouts and keep them coming.

Hii!! I LOVED this workout!! forgive me Zuzana, whenever I just watch the videos, my brain automatically goes, “hmm doesn’t look so bad, etc.” but when I do them I’m like, “doh! why did I even say that”? hahaha :P It’s been a while since I’ve felt THIS cardiovascularly challenged, and it rocked. I feel like I did better than I expected:

Burpees 6, 6, 6, 5, 5, 5, 5, 4
one leg dead 10, 11, 11, 11, 11, 10, 10, 11
Mountain 43, 36, 34, 28, 30, 32, 30, 21
sidecrunch 19, 18, 11, 10, 14, 14, 12, 10
side lunch 18, 20, 18, 19, 20, 18, 18, 20
Thank you so much for this one guys!! Love ya~

wow Carla! You’re a beastly chica!! :P good job, and what’s your story regarding fitness and active living? Are you an athlete, have you been into it a long time? Ditto about the Mt. climbers!

Excellent as always. I’ve always exercised at night before bed, then I shower and I’m out like a light. I’ve seen you say that your times/reps are always better when you work out first thing but there is no way I am prepared to do this kind of work when I first wake up haha.
Once again, the extra work you put in to make this available to all of us is greatly appreciated. I had a gym membership for a while and it was totally fruitless. BodyRock showed results from day one so I’m glad it’s going strong and improving even : )

Excellent workout like always! I really felt it during the burpees (which I hate sooooo much!!)
Thank you Z!!

Great photos and videos of your workouts. Wish my gym had a view of churches instead of a parking lot.
I found your site from youtube looking for core workouts. These seem very active and fun to accomplish. Great video but I wish it would stay on one spot long enough to see what is flexing to do these moves.

Burpees 3-4-4-3-3-3-3-3
one leg dead lift 7-8-7-8-8-9-9-9
mountain climbers 27-24-21-24-23-26-20-30
side crunch 10-9-10-10-11-10-10-11
side lunge 11-11-11-11-11-13-12-12

I did better than I thought I would! :-) I loved this workout! Your workouts are fun and challenging.

Hi Zuzana!
First of all i love your workouts you’re the best :) and secondly I have a question if you could please help me out what do u think is beter to do for losing fat on the arms without building the muscles,couse im afraid thats gonna make them biger im confused abt this dose any cardio work or maby u know some particular exersise please help me out XD

i did get his when do you switch lour leg please? in the 2nd exercise..
its really complicated i must watch it several times until i get it..
i dont even have such timer..
und also the gymnastic ring for other workouts..
i cant even do burpees..

no more fun i think i will go to bed and watch a film haha

and what are the NUMBERS i really did get this

Good morning!!
As promised, I started doing your video this morning for the first time! I JUST finished and woooooow!!!
What a great workout :) I really enjoyed myself and it feels fantastic to be back to working out – all thanks to you!

Burpees 7,6,6,6,7,5,5,6
One Leg Lift & Jump 11,11,11,11,10,10,11,10
Mountain Climber 18,21,21,16,22,20,20
Side Crunch 13,16,18,17,15,15,16,17
Side Lunge 13,20,19,19,20,20,19,20

I can’t wait for tomorrow’s workout! :)
Now off to get ready for work!
:) g’day to all

Hi everyone!!!
I finally did it!!Here is my score:
3 4 4 4 3 3 4 3
7 7 9 9 9 9 7 8
36,30,18,20,20,12,15,24
13,13,14,13,13,13,13,13
11,13,13,14,13,13,14,14
I am not proud !!!Especially with mountain climbers and Ialso beleive i did not have good form for crunches and lunges!!!Maybe next time I will do better!!!!
Thanks Zuzanna you are the best!!!
Kisses from Greece!!!!!!

Just did this workout today. Absolutely loved it! I think this is the most I have sweated doing one of your workouts (aside from the “o” face workout – loved that one too!)

Thanks for being just a great inspiration to us all!!

Nice workout! I dragged my roommate into the hall to do this (she was going to skip her workout and I had already worked out).

Me:
Burpees: 8-7-6-6-7-7-7-7
One leg dead lift jump up: 14-14-14-15-15-16-15-14
Mountain climbers: 48-45-44-43-46-45-44-44
Side crunch: 20-22-23-24-26-24-27-27
Side lunge touchdown: 13-12-14-16-16-16-17-15

Roommate:
Burpees: 5-3-3-3-3-4-3-3
One leg dead lift jump up: 14-13-12-11-10-11-11-10
Mountain climbers: ?-31-33-21-21-24-26-20
Side crunch: 18-18-22-20-21-22-23-22
Side lunge touchdown: 13-11-14-13-13-13-13-12

Wow, I really struggled with this, at one stage everything went black and I thought I was about to pass out!

Burpees – 4, 4, 4, 3, 3, 4, 3, 3,
One Leg Dead Lift – 10, 10, 10, 9, 10, 10, 10, 10, 10
Mountain Climbers – 42, 40, 20, 34, 39, 33, 10, 36
Side Crunch – 16, 18, 18, 19, 19, 19, 16, 17
Lunges – 15, 14, 15, 15, 15, 14, 17, 16

The Mountain Climbers nearly killed me, as I said, it all went black at one stage (went from 33 reps to 10 reps) But I’m feeling great now!

Hope to improve next time (and not pass out!)

Dee
Aussie, Aussie, Aussie, water, water, water!!! PLEASE!

Holy Cow! That was a hard workout! But I’m pretty proud of myself, I did about the same as you, Zuzana (give or take). It is really so kind of you to do this provide this wonderful service for us! Thank you :-)

Zuzana,

I’ve been doing your workouts for the past couple months. Last night I jogged (for the first time in 2 months) I ran 5 miles and shaved 5 minutes off my time! Your workouts have increased my strength, endurance, and lung capacity. I never would have believed that this type of cross training would deliver those results. Thank you so much for your gift of providing these workouts. Melissa

5-5-5-5-5-5-5-5
10-10-11-11-11-11-11-11
33-37-36-34-31-35-34-37
20-20-21-20-21-21-21-20
15-14-16-15-15-16-16-16

I love reading all of the posts and seing the results. I can’t wait to get off work and do my workout!

Have a great Zuzanaites ;-)

Burpees: 5-5-4-4-4-4-4-4
One Leg Dead Lift and Jump Up: 10-10-9-10-9-11-10-10
Mountain Climbers: 47-47-47-48-47-49-45-38
Side Crunch (My Favorite!!): 18-18-19-19-19-19-20-20
Side Lunge Touchdown: 12-13-13-13-13-12-12-13

This was an excellent exercise! Thank you so much, my fitness performance has greatly increased ever since I started to follow your exercises! I also developed a little bicep =P

–MeganK

Hi Zuzana,

I love your stuff. Can you please enlighten me to the methodology of the timer with the 10 second and 20 second intervals, within the 4 minute workout. I still don’t get it

thanks

pat.

Burpees 6-5-3-3-4-4-4-4
OLD 7-8-8-8-8-9-9-8
Mtn. Climbers 40-31-20-22-28-18-25-20
Side Crunches 24-25-23-24-27-25-21
Side Lunge Touchdown 13-13-12-12-12-13-13-12

ONGoodness! The mountain climbers are brutal!

Thanx Zuzana

Loved the workout as usual!!! I loved the name too. lol
Thanks for all you do Zuzana!

Burpees 6-5-3-3-4-4-4-4
One leg Deadlift Jumps 7-8-8-8-8-9-9-8
Mountain Climbers 40-31-20-22-28-18-25-20
Side Crimcj 24-25-23-24-27-25-24-21
Side Lung Touchdown 13-13-12-12-12-123-13-12

Did this now in the morning.

1. Burpees – 55543434
2. One Leg Dead Lift and Jump Up – 10,10,9,11,11,9,8,10
3. Mountain Climber – 40,40,25,30,30,/,32,40
4. Side Crunch – 19,18,18,19,18,17,17,18
5. Side Lunge Touch Down – 14,16,17,17,15,15,16,16

And now shower, then breakfast.

That looks pretty tough.

I dragged into the studio this am. I did a warm up series with the Stretch Out Strap then got to work on Sexy Psycho.

The Burpee combo was the hardest. Had to eliminate the hop on the One Leg Dead Lift due to a smarting knee from earlier this week. Kicked butt on the Mountain Climbers and Side Crunches.

Stretched out with some side bends, rotation and back extensions. Used a foam roller for the it band and knees as well as chest expansion.

it is called the tabata-routine.
You do one exercise for twenty seconds (try burpees) and take 10 seconds rest. This is one set. Eight sets is a complete tabata.

(google/youtube tabata if you need more information)

Hi Zuzana! This workout is brutal. I’m a 37yo 6’1″ 200lbs male in reasonably good shape. I was going to try your 6 week program with the hopes I could trim some 15lbs or so of holiday weight (yes, I know it’s February!). Would there be any harm in adding this to the regimen? Also, what are your thoughts on working out if your muscles are sore? Thank you!

Burpees: 6,5,4,3,4,2,3,2
Dead Lift: 9,12,12,12,12,12,12,12
Mtn Climb: 28,12,12,10,12,7,10,5
Side Crunch: 24L,28R,21,22,20,20,20,20
Side Lunge TD: 18,10,9,8,8,8,8,9

I made some improvements on this workout today! At least this time I didn’t (almost) pass out. It’s a wonder though, as I was out celebrating last night. A few too many bevvies, so figured some punishment was in order!

Burpees – 5, 4, 4, 4, 3, 4, 3, 3,
One Leg Dead Lift – 11, 10, 10, 10, 11, 10, 10, 10
Mountain Climbers – 42, 42, 42, 30, 35, 30, 40, 29
Side Crunch – 18, 18, 16, 14, 12, 12, 12, 11
Lunges – 22, 20, 20, 20, 16, 20, 19, 19

I found the side crunches to be my enemy today!

I have say a HUGE Thank You to you Zuzana and Frederick. You are both such an inspiration to me and to many others too! I’m sure everyone would like to say many thanks for all the hard work you guys do, both with the blog and especially Zuzana for showing us all that it’s possible to get in shape without expensive gym memberships and just a few minutes each day.

I just hope and pray that you guys continue to offer this fantastic site free of charge!

Dee
Aussie, Aussie, Aussie, Oy Oy Oy!!!!

:D

My second attempt at this workout resulted in this:
Burpees: 4-4-3-3-3-3-3-3
Dead lift: 12-12-11-12-11-12-12-12
Mountain climber: 45-43-37-30-40-35-39-40
Side crunch: 10-10-10-9-8.5-8-9-10
Side Lunge: 15-14-14-12-12-12-12-11

I did the warm up routine before and I could feel that it was nicer to do the workout after that. Now I’ll stretch…Thanks for the wonderful workout!

Hey EE,

I was an athlete for many years. Was a professional kayaker. Those days are over and these days I keep fit because I enjoy it and got used to having a fit lean body.

Call me vain :))
how about you?

I think you should call that supine spine rotation exercise ‘shark’. Just sounds cool and better than calling it no name at all. Also who does your website. Need help with mine to get it as good as yours. Thanks. Khumo.

You’re right! This was brutal! Burpees are so so hard for me but they’re getting easier all the time. Well, ok, not EASIER per se, but I can do more of them before I have an aneurism. Those mountain climbers!! I thought I was going to die!

burpees: 7, 6.5, 6, 6, 6, 5, 5, 6
dead lift: 11, 11, 10.5, 11, 10.5, 10, 10.5, 11
mtn: 51, 51, 47, 45, 48, 47, 41, 44
side crunch: 20, 20, 19, 16, 16, 16, 16, 16
lunges: 12, 13, 13, 13, 14, 13, 13, 14

I am so sweaty it’s outrageous. I’m surprised my ipod still works.

THanks!!

x

Awesome Workout – I had a bad meal tonight and glad I could do this in my home and burn some cals. My form fell apart for the side crunch – something to work on.

Just finished this brutal workout, still dripping :).

Burpees: 7, 6, 6, 6, 5, 5, 5, 5.
One leg dead lift: 10, 10, 10, 10, 9, 10, 10, 10.
Mountain climber: 63, 55, 50, 45, 42, 40, 40, 41. it’s one of my favorite exercise.
Side crunch: 13, 11, 13, 13, 12, 12, 12, 12.
Side lounge touch down: 14, 15, 15, 15, 15, 14, 14, 15.

Bit behind on the ol’ workouts too…

Results:

3-4-3-3-2-3-2-3
7-8-8-7-8-9-8-8
35-26-24-21-22-21-9(!!!)-25
12-11-12-12-8-10-9-9
11-12-12-10-13-13-13

just finished this workout!! it was so enjoyable, it was my first interval workout as i’ve been waiting for my gymboss and it was soooo much fun!!

More interval training please :-)

i am thirteen yrs old and am doing these workouts for the first time! the burpees are really hard but the deadleglifts killed me i almost fell over trying to keep up but i feel really good so im going to continue doing the workouts until i cant workout anymore :)

Hi Zuzana,

You have really been a great inspiration for me. I’ve started working out following your videos a month ago. Now I can fit into some of my “I’ll-wear-it-when-I-get-slimmer” clothes. What’s more, I’m now more alert and energised too! Thank you very much, Zuzana, for being so wonderful. :)

i cannot believe how great your scores are. i am definitely not fit enough.
4-4-4-3.5-3.5-3-3.5-4
8-9-9-10-10-10-10-10
30-23-19-18-27-20-20-20
and right now i’m typing this because i’m waiting for the lactic acid to work its way out of my entire thigh, shins, and tops of my feet before i finish the workout. it hurts sooo much.

do you have any tips on how to prevent soo much buildup? i’m definitely breathing like mad.

I just ordered the timer so I can do all of your interval workouts. I have a calorie watch, but I keep looking at the timer and it throws me off. :) I look forward to getting it in so I can do this. Eek!

hy i did:

Burpees – 3,3,3,3,3,3,3,3
One Leg Dead Lift – 10,9,10,10,10,10,10, 10
Mountain Climbers – 38,35,27,31,23,22,27,23
Side Crunch – 11,10,10,10,9,9,10,10
Lunges – 11,12,11,10,11,11,12,11

very good workout

where do you get all your workout sports bras and bottoms? they are sooo cute!

that is pretty neat. it’s so good to know that you do not have to take 1 hour to get in shape. now to simply get motivated! =P

Hope you guys had a beautiful day! just completing Psychopath Workout…i remember this one and I have to find which tablet I wrote my score in but I know I was stronger this time without a doubt. I know I should have done it earlier but we’re celebrating earth week here in Atlanta but so I got some energy and forced it this evening…oh I’m exahusted!!! I appreciate that you guided us on which workout for today, thanks so much! see you tomorrow.

4 4 3 3 3 4 4 3
11 10 10 9 11 9 10 10
20 15 7 0 10 19 20 ? :0)
14 12 13 12 12 12 12 12
13 13 13 13 12 14 12 13

Hi Freddy & Zuzana,

Thanks for sharing this quality workout.

Other than working out what do you do for a living if I may ask?

I feel my muscles how they scream after todays workout, thanks for inspiring me how to do my trainings. Bye.

Well i’m gonna try this out when i get a chance. So far the hardest workout for me was the Prison workout. It was even harder than the 600 rep. Maybe i was just overworked…

6 4 5 5 5 5 5 6
12 12 12 12 12 11 12 11
36 40 36 38 40 39 39 40
18 18 17 13 16 13 15 14
16 19 20 20 21 21 18 21
:-}

i did this workout today…it wasn’t as brutal as i thought it would be but it is still a great workout. the mountain climber is the toughest.

Hi,
I know you do warm up before exercice, of course, but i was wondering what kind of exercice did you do?
Can you put a few description of them on the next video or a special video just like you do for streching?? (which is great by the way!!)
thanks so much! :D

I love your workout pants! Wear did you get them?

Finished :D First I thought no way I can do this, but I made up my mind. So:
5-5-5-5-5-5-5-5
12-11-12-12-12-12-12-12
32-35-35-36-33-38-39-33
13-15-14-13-13-14-13-13
12-14-14-16-15-16-18-20

I have a few suggestions too. One would be a tool to measure our fitness level, and the other a kind of level rating for all workouts, as you did some time before (eg. 1. I’m sleeping 10, I’m dead).

Oh my god!
It looks so easy when you do it but when I tried it I was totally wiped out!
The mountain climber almost killed me.. =)
I now realise how unfit I am and will start right away to do the workouts!
Thanks for a great site, you truly are an inspiration!
/ Frederica – Sweden

i got the vidéo from your youtube channel :) thanks a lot!

I was wondering how long is each round? 2 minutes or 3?

sorry, i asked the question above, but now i get it: 20 second rounds and 10 seconds rest, right? You are using the tabata workout method, right?

Each round is 30 seconds (20 secs of work, 10 secs of rest)
8 rounds of 30 secs = 4 minutes per exercise.

Oh… my… God……
I found your website about a month ago, today I finally decided to try out one of your workouts (I also got my Gymboss interval timer through the mail the other day so I could do your workouts!). I can’t believe how exhausted I am! I couldn’t complete the mountain climbers, I did 2 rounds of those! otherwise, I completed the other exercises, but with much difficulty! I am so determined to try and get fitter, so I am going to stick to your website and maybe try and do one workout a day?

Thanks for creating this website, you’re both inspiring!

Caryl xxx

The mountain climber didn’t look all that hard, but I was pretty totally wiped after the first two sets because I put everything into them. :)

Burpees: 4-5-4-3-4-4-5-5
One leg dead lift: 9-10-11-10-12-11-12-12
Mountain climber: 42-36-20-20-10-15-15-16 (lol)
Side crunch: 14-14-16-15-15-14-14-14
Side lunge touch down: 9-10-11-10-11-11-13-13

Great workout, Zuzana! :D

Recovering from a little cold, not feeling sick anymore, but still some coughing:

1. 6-6-6-5-5-5-5-5
2. 12-12-12-12-12-12-12-12
3. 28-29-28-29-29-27-27-27
4. 13-13-13-13-13-13-13-14
5. 13-14-13-13-13-13-15-14

not the greatest effort. From the stats of the other athletes here, i recognize my pretty weak mountain-climber reps; I dont know, where that comes from. Your workouts are always pretty tough for my legs, so it seems, i have some catching up for my legs to do…

keep it up!
Rainer – Germany

Hi. I looked for web new set of new exercise, really hard… but this….ufff. Swims in the sweat.

I thought that i have good conditions… At all so is not…. uffff :)

Three times in the week for 1-1,5 hour i training Salsa. But I already began feel powerful challenge for legs.

1. 7 / 7 / 6 / 6 / 6 / 6 / 5 / 5
2. 14 / 13 / 14 / 14 / 13 / 12 / 12 / 12
3. 26 / 26 / 26 / 26 / 26 / 25 / 25 / 24 (left, right-1, left, right-2, left, rught-3, etc)
4. 20 / 20 / 20 / 19 / 19 / 19 / 19 / 19
5. 17 / 17 / 17 / 16 / 16 / 17 / 17 / 16

Greeting from Marcin, from Poland!

This was my first time acctually doing these workouts(i usually stick to running and gym equipments), its so amaziing!!!and hard, especially the mountain climbers, i was sweating like crazy! XD

6-6-5-6-5-5-6-6
11-11-11-12-12-13-13-14
45-46-46-45-42-39-35-49
17-22-24-28-28-30-34-34
21-24-23-25-13-24-20-22

I went a little crazy x)

crouching jumping jacks…17-18-17-16-17-14-18-18
jump squats…23-24-25-24-27-27-28-21
high knees…40-42-45-42-49-49-49-53
mountain climbers…42-30-56-50-41-37-46-41

Hy all,

i’ll do this work out this night and i’ll send my scores.

bye

Just did this workout, I had to workout in a tube top, cause i got a little (but painful) sunburn today,boooohooooo, it is so uncomfortable to wear anything, but I didnt wanna workout topless :D
My score:
1) Burpees – 5-3-3-3-3-3-3-3
2) One Leg…. – 10-9-9-9-9-9-9-8
3) MC’s – 30-27-22-21-20-22-19-22
4) Side Crunch – 14-14-12-12-10-11-10-9
5) Side Lunge Touch Down – 16-15-14-14-15-15-14-14

i’m not sure if I did this right, but I could only complete 6 rounds of each exercise. might be cuz i’m counting in my head and just have a general timer set for 4 minutes. but anyway. 
1. burpee w. pushup, jump: 8/8/8/10/10/4/-/-/
2. 1 leg dead lift & jump: 13/7/12/8/8/5/-/-(broke my left foot toe a while ago, still not back to normal balance so i can’t do as many on my left foot)
3. mtn climber: 40/40/40/40/40/40/-/-/
4. side crunches (alt/ea): 20/20/20/20/20/20/-/-/
5. side lunch & touch down: 20/20/20/20/20/20/-/-/

I repeated this today for my pre-lunch workout & overall beat my last scores.

burpees (all full push-ups) 6   5 5  4.5  4 .5  5  4.5  4
1leg deadlift/jump 10  10  9.5  9  8  9  10  8
mtn climbers  54  46  42  42  39  39  40  36
side crunch  11  10  12  11  12  10  10  11
side lunge touchdown  18  18  17  19  19  17  16  17

The last time I did this workout was:
Dec.19, 2010                 vs.    today July 3, 2011
1. 5 -5 -5 -5 -4.5 -5 -5 -5          1. 6 -6 -6 -5 -5 -5 -5 -5
2. 8 -8 -8 -8 -8 -8 -8 -9             2. 9 -11 -11 -11 -10 -11 -11 -11
3.47-48-49-49-48-48-48-50       3. 50-55-57-55-51-56-56-55
4.12-11-11-11-11-10-10-10       4. 15-15-14-14-13-13-13-13
5.12-13-13-14-13-13-13-13       5. 16-16-16-16-17-16-17-18

Followed by 5 forward grip pull ups and stretches.
Now back to house cleaning and gardening.

The best part about these short duration HIIT workouts is that they are invigorating NOT depleting.  The entire point of exercise (in my opinion) is to add benefits to one’s life not detract from it.  If we’re so wiped out from a workout that we don’t have any juice left to enjoy our day or do what needs to get done, but have to veg out on the couch…isn’t that missing the boat?

Thanks again, L&Z, you keep us pushing.

1) 5-5-4-5-4-5-4-5
2) 11-12-11-11-10-10-10-10
3) 49-42-41-29-43-35-43-40
4) 11-11-10-10-10-11-10-10
5) 14-14-14-14-14-14-14-14

I made this into a time challenge instead of interval training:  Burpees (10 reps); One-leg dead lift w/jump up (10 reps on each leg); Mountain Climbers (25 reps)*; Side crunches (15 reps on each side); Side lunge touch down (25 reps).  I completed four rounds of this circuit in 28:53 

*For the mountain climbers, I was counting each TWO steps as one rep, but I’m not sure if that’s right.  If you count each step as one rep, then it was 50 reps of mountain climbers that I did in each round.

I think this is a great alternative if you don’t have a timer of if you prefer time challenges to interval training.  

8/4 repeat # 3

 @ lunch

Burpees 1.5 more than last time

5-5-5-5-5-5-5-5

Deadlift Jump    +7.5

10- 10.5- 10.5- 10-10-10-10-10

Mtn Climbers (each foot switch = rep)  -20 less :(

47-45-41-39-33-31-42-40

Side Crunch +11

13-12-12-12-12-12-13-12

Side Lunge Touchdown +2

17-18-19-19-19-17-17-17

1. Burpees (with push up and jump up)
5,4,4,4,3,4,3,3

2. One leg dead lift and jump up
9, 11, 10, 10, 10, 9, 10, 10

3. Mountain climbers
50, 48, 40, 38, 36, 37, 35, 30

4. Side crunches
11, 10, 10, 8, 10, 7, 7, 7

5. Side lunge touch down
12, 11, 12, 12, 12, 12, 12, 12

Funny how my mountain climbers drop down :P i was dead at the end of those! and had a little puddle of sweat on the floor whahha could clean up after the work out :Ploved it! brutal and loveable

My Score:
20 x 30/10 (no rest)
- Burpees: 7, 6, 6, 7
- One Leg Dead Lift + Jump Up: 7, 8, ,9, 7
- Mountain Climber: 69, 65, 68, 62
- Side Crunch: 15, 18, 17, 20
- Side lunge Touchdown: 30, 37, 33, 34

1. Burpees (with push up and jump up): 5,6,6,6,6,5,6,5 
2. One leg dead lift and jump up: 8,9,11,11,12,12,11,11 
3. Mountain climbers: 37,37,39,36,38,39,40,37 
4. Side crunches: 11,11,14,15,15,17,15,15 
5. Side lunge touch down: 21,21,24,23,24,24,23,24 
Did this at the second time, and beat my old scores with 164 reps !!!!! :) Feel so good! :D ♥ 

Last time i did was over a year ago!!
I really kept focused on form rather than quantity, i dont get how some manage to do more than 6 burpees without sacrificing their form! The mountain climbers were def the hardest! sweat ran through my nose on those haha! 
1. Burpees: 6-5-5-5-5-4-4-4

2. One leg deadlift jump up: 10-9-10-10-10-9-10-9

3. M.climbers: 41-40-32-32-30-26-30-30

4. Round ab exercise lift (took it from here http://www.youtube.com/watch?v=NWX-sM_-vGw its the only ab exercise in the video he does): 5-5-4-4 (next two rounds i did another one) 4-4 abs burneeeeeed.

5. Side lunge twist (bombshell butt workout, switch side after 4 intervals) 9-9-9-8-8-8-8-8

On the last exercise i didnt really feel the burn in my legs so i did 70 side lunge and touch down.

:D

10/13/11
burpees 5-5-4.5-4.5-4-4-4-4
1-leg deadlift 10.5-9-10-10.5-9.5-10-11-11
mtn climbers 47-40-45-37-36-41-34-37
side crunch 12-12-12-11-13-12-11-11
side lunge touchdown 12-13-12-12-14-13-13-13  in the past, i did side jump lunges for this workout…

My Score:
20 x 10/20
1. Burpees (with push up and jump up): 5, 5, 4, 5
2. One Leg Dead Lift and Jump Up (switch legs after each interval): 6, 7, 7, 7
3. Mountain Climber: 49, 40, 41, 47
4. Side Crunch (switch sides after each interval): 12, 12, 10, 12
5. Side Lunge Touch Down: 12, 11, 11, 12