Feb 13 2010

Fat Assassin Workout

Hi guys,

This is a completely new, utterly brutal workout that will assassinate fat and boost your metabolism if you punch it really hard. The exercises are designed to reduce you into a pool of sweat really fast. You will be doing five exercises times 6 rounds of 4 minutes each. Set your timers for 6 rounds and 2 intervals: 10 seconds of rest followed by 30 seconds of maximum effort. When I write ”rest” it is actually a complete lie, because 10 seconds goes by so fast, that you might just have time to take a sip of water ( keep the cap off of the bottle of you won’t make it). This workout is insane, but just remember each exercise round is only 4 minutes long – and you are only actually working for 3 of those minutes. Push your hardest, but remember not to flop all over the place – keep good form on each exercise. Stay focused and visualize the outcome that you want. See yourself in amazing shape this summer. For this workout you will need a sturdy chair, your exercise mat and a timer. I am using my cool Gymboss Interval Timer to automatically keep track of my time and intervals.



There are 5 exercises in this workout:

1. Ninja Jump Tucks

2. Half Burpee with Push Up

3. High Knees and Drop Down

4. Reversed Crunches

5. Side Step Ups


Start by kneeling on the edge of your exercise mat.


Use your core muscles and your upper legs to jump into a squat.


From the squat position jump up as high as you can and tuck your knees in. This is one rep. Do as many as possible during each round of 30 seconds. My score for this exercise:

6 – 5 – 5 – 4 – 5 – 6


Half Burpee With Push Up. Start in plank position. Keep all of the muscles on your body tight. Your body should be in one line, so don’t drop your hips and don’t push your butt up in the air.


Jump with your feet forward and drive your hips up.


Jump with your feet back into plank and do one push up. This is one rep. Do as many as you can during each 30 second round.

My score for this exercise:

9 – 7 – 5 – 6 – 5 – 5


This exercise is incredible cardio. Do 10 high knees as fast as you can…


… and then drop down onto the floor. Your tummy and chest have to touch the ground before you rise up again. This is one rep and your goal is to do as many as you can during each 30 second interval. My score for this exercise:

5 – 5 – 4 1/2 – 4 – 4 – 4


Reversed Crunches. Lay on your back and extend your legs. Cross your feet. Keep your lower back pressed into the mat.


Bring your legs up towards the ceiling and lift your butt a few inches up off of the ground using your abs. Bring your legs back down and touch the ground before you do another rep. Focus on keeping your lower back flat on the mat.

My score for this exercise:

13 – 13 – 12 – 13 – 13 – 13


Stand beside a chair and put one foot up. Push off of the heel and use your butt muscles to rise up.


Push the hips of your standing leg forward and drive the knee of the other leg up. This is one rep. Push hard and do as many reps as possible during each 30 second interval. Switch sides after each interval so that you work each leg 3 times during the 4 minutes ( there are 6 rounds ) My score for this exercise:

20 – 20 – 14 – 15 – 15 – 15


Around The Web
  • Cynthia ツ

    September 30, 2014

    1. Ninja Jump Tucks –> modified, 7-7-6-5-5-5
    2. Half Burpee with Push Up –> push ups on knees, 7-7-7-7-7-7
    3. High Knees and Drop Down –> 4-4-4-4-4-4
    4. Reversed Crunches –> 11-12-11-11-10-10
    5. Side Step Ups –> 16-15-15-14-20-17

  • sselcann

    i sweat like pig right now! :)

    1) 7/6/5/5/5/5
    2) 10/7/6/7/7/5
    3) 4/4/4/4/4/4
    4) 10/8/7/7/8/8
    5) 11/10/10/10/10/10

  • http://kenjibankhead.posterous.com/ ashtromanius

    I did this one today along with an oldie Bootcamp workout, it had 5 parts and I think it was called bodyweight bootcamp??. Anyway… Here are my scores. (Zuzanka… I had a dream about you last night and you had a haircut like Posh Spice… you know the blond extreme A-line but funkier with spikey parts. It looked so great on you!!)

    1- 5,3,4,5,5,6

    1 leg squats+50 hi knee jump rope
    bridge reverse pushup+50 hi knee
    close grip pullup+50 hi knee
    hanging leg raises +50 hi knee
    elevated pushups +50 hi knee in 11:33

    Please keep these old workouts up :) THANKS FREDDY!!!!

  • Anonymous

    NJT 10  6  5  5  5  4 (-1.5)
    1/2 burpee (knees) 9  7  6  7  6  6
    HK belly down 4  4+1hk  4  3+10hk  4  4  
    leg lift butt lift  13.5  14  13.5  13  13  12
    step ups  15  13  14  13  15  14


  • Anonymous

    Today I beat my old scores with 35,5 reps in this workout. :)  

    1) 8,8,8,8,8,8 
    2) 10,11,10,10,10,10 
    3) 4,4,4,4,4,4 
    4) 8,12,10,8,9,10 
    5) 10,11,12,11,12,12

  • Catsnp

    Good morning BodyRockers,
    I did this fabulous workout this morning and here are my scores,

  • Anonymous

    1) 9-7-5-6-5-7
    3)5-5-4 1/2-4-4-4 (haha exactly like you)

  • Lisa

    You are right, Zuzana, this was an insane workout. First time doing this one, happened upon it while looking up “Earn Your Shower” workout and decided to do this one instead…

    My scores:
    Ninja Jump Tuck: 7, 6, 6, 6, 6, 6
    Half Burpee w) Pushup: 12, 9, 7, 6.5, 6, 6
    High Knees and Drop Down: 4.5, 4, 4.5, 4, 4, 4.5
    Reverse Crunches: 12, 10, 10, 9, 9, 10
    Side Step Ups (R then L): 19, 19, 17, 17, 16, 16

    Now I’m enjoying my protein ball, apple and cucumber post-workout snack. Well earned today!

  • Kay

    done! so many ninja jump tucks! murder!
    1. NJT: 7/4/5/6/5/6
    2. 1/2 burpee & pushup: 8/5/5/5/5/4
    3. high knee & drop: 5/4/3/4/3/4
    4. reverse crunch: 11/12/8/10/9/8
    5. side step ups: 13/15/13/14/15/16

  • Anonymous

    njt 8 – 7 – 6 – 5 – 5.5 – 5

    1/2 burpee 5.5- 6.5 – 6 – 5.5 – 5 – 5

    high knee/drop 4 – 5 – 4 – 4 – 4 – 4

    ll/bl 11 – 13 – 11 – 9 – 9 – 10

    ss 14 – 14 – 13 – 14 – 14 – 14

    This was great! Thanks :)

  • http://www.facebook.com/people/Ksenia-Vladimirovna/100000668438534 Ksenia Vladimirovna

    Moscow Never Sleeps…
    Yahoo…I Did It!

    Ninja Jump Tucks: 5-5-5-5-5-5
    Half Burpee with Push Up: 8-8-7-6-7-8
    High Knees and Drop Down: 4-4-4-4 1/2-4-4
    Reverse Crunches: 13-13-13-13-14-13
    Side Step Ups: 21-19-21-20-22-22

  • sali

    i love this workout:)

  • Victoria

    Loved this workout, can’t stop sweating! I’ve done a new workout everyday for the past couple of weeks and I am absolutely obsessed! Thanks for everything, you’re really helping LOADS of people!

  • Milica

    Wicked workout Zuzana! I loved it, forgot to keep track of my score but I will next time & post it! Keep em coming :)

  • Thanny

    i love ur excercise routines because their based at home and easy to do and understand. I thanky you because i’ve been searching for excercises like these:)

    p.s. zuzana u should do the real world challanges u would kill on there:)

  • Renee

    Holy cripes this is a tough workout. My side step ups were a bit wobbly as the only chair I had available is a cushy one with wobbly legs. I thought I was going to break the thing.

    For those struggling with the ninja jump tucks, I wouldn’t worry about it. It’ll come with practice and strength! It’s the first time I’ve ever done them and I struggled a lot, and I consider myself to have pretty strong legs considering I’m an avid cyclist. By the end I was using my hands on the floor to assist myself into the squat.

    Great workout! For those of you who don’t really have an interval timer, I’ve been using this as an alternative


  • Lori

    I find the Ninja Jump Tucks really hard, can you desgin a better jump that is easier to do for people who cant do the Ninja Jump Tucks?

  • Nefertary

    please i cant really jump to do the ninja jump tuck… i reach to lift just a bit my knees and thats all… what can I do ??? :(

  • Nour

    I couldn’t do the Ninja Jump Tuck thing :( its so frustrating I can’t do it right

    ok i give up
    im failing terribly at these exercises
    im going to try the quikie or the 1 after it instead again

    • Malou of LA

      @Nour and @Nefertary
      I can’t do Ninja Jump Tuck either. You’re not alone…. but I modified it by touching the ground with my 2 hands to do squat then jump with knee tuck in. Maybe when we get really stronger then we can jump squat from kneeling position.
      Hope this help… but Zuzana’s other workouts are really great. If you can’t do this one, try her other ones.

  • Malou of LA

    I can’t do Ninja Jump Tuck In. I modified it. I did kneel down but I helped myself with my 2 hands on the floor to do squat and jump high and tuck in.

    I modified my half burpee too since it’s also hard for me to do push up. What I did, started plank, jump legs in while hands on the ground and jumps legs out and knees on the floor then push up and do it again.

  • Marie

    I find the ninja jump tucks really hard… I virtually can’t do them without supporting my body weight with my arms on nearby chairs/tables… Could you recommend something similar to that but easier? I.e. would proper frog squats do ?

  • Olga

    It was very intensive and i’m so sweaty!!! Here my score:
    Ninja Jump Tucks: 9-9-9-8-5-7 (i think i made them little diffrent than you if i compare ur score with mine :D )

    Half Burpee with Push Up: 7-7-7-6-6-6

    High Knees and Drop Down: 3-4-4-3 1/2- 4-3

    Reversed Crunches: 11-9-9-9-10-9

    Side Step Ups: 12-11-11-12-11-11

    Thank u Zuzan!!!!

  • Sophia

    wish I could do the ninja jumps! I mean I can but not without hurting my knees. (I’ve sustained a few injuries too many over the years :( )

  • Ellie

    LOVE this workout! (:
    I have a question about the interval times though..
    If you’re doing the exercise (40 seconds – 30 of max and 10 of rest) 6 times, wouldn’t that be 2:40, not 4:00? Just a little confused by that..if someone could explain it it would be very helpful!


    • Nubie

      Hi Ellie,

      It is 4 minutes, just a small math oversight in your calculation. It is true that 40 seconds (10 rest/20 effort) times 6 reps is 240 – but this is 240 seconds. If you just do the extra step: 240 seconds divided by 60secs/min gives you 4 minutes :)

      Have a fabulous day!

  • Aimelie

    I just finished this workout. it is insane!!!! :) it really makes u burn!

  • Amandafit

    Great as always!!! I loved this one… I liked the way we did each exercise consective and then moved to the next one. You are the best!



  • http://Bodyrocktv Kathy

    Just finished this workout. Pretty good for a 55 soon to be 56 year old granny. I have managed to accomplish the Ninja jumps (with the help and inspiration of my 10 year old granddaughter). The seemingly impossible IS possible! Now, my next challenge is to learn how to do the one-legged squat properly. Thanks so much for your inspiration and wonderful info and exercises. So nice to be able to get it all done in one fell swoop.

    Best Regards

  • http://www.boyrock.tv annoula

    hello. . . u really are great.. thanks for the workouts. . .

  • Anu

    Hi Zuzanna and Fred,

    I am a great fan of your site and it provides constant inspiration to me along with great ideas of a hard and intensive workout.
    I have a question for both of you, is it true that for losing weight, one must limit the amount of fruits consumed because of its high sugar content? I workout 90 minutes a day, with 30 minutes of cardio and rest weight training.

    Looking forward for your reply.
    Keep up the good work. Have a nice day! :)


  • Hanan

    My husband and I are addicted. We do these exercise every day :) Thank you.

    I have a small suggestion for the web developer. When people post their comments and happen to have a website, please allow their website (when we click on it) to open in a new window so we don’t lose the bodyrock.tv page we’re on. Since also it is a 3 rd party website, it’s better if it opens seperately.

  • Carlos

    Had to do a simulated ninja jump. The knee highs were really tough for me. The jumps were eating away my time. Overall, great workout. Left me sweating. I did really well on the last excercise. I was able to do 25 in two different intervals.

  • Tiffany Stephens (day 47)

    I finally feel like I’m on the map!! I started out with a sour mood and thank goodness for midafternoon pick me ups and YOU!
    1. Ninja Jump Tucks
    5 5 5 5 5 5 (modified mind you with two ottoman height stools on both sides but I was still using my core and leg strength :0) (blushing)
    2. Half Burpee with Push Up
    51/2 6 4 5 0 5 (oh my arms were screaming)
    3. High Knees and Drop Down
    4 3 3 4 3 3
    4. Reversed Crunches
    10 9 7 9 8 8
    5. Side Step Ups
    15 15 10 13 15 14

  • Maryline

    From Montreal, in Canada….A real thank you for giving us good workout….! I look on your site every day…Thank you again!

  • Kaitlyn

    hi, these workouts are great. I find that i sweat more in a 20 minute session of these max interval trainging ones that i do in an hour of dance exercise.

    my question is about the method of interval training…
    When you say 6 rounds of 4 minutes each, does that mean i do each of these exercises for 4 minutes with the alotted rest times and after going through them all once, i do the whole thing 6 times?

    • Jenny

      I agree, her workouts make me sweat so much faster than any other excercise i’ve ever done. lol, i love it!

      What Zuzanna is saying is you do each excercise 6 times. So for example the Ninja jumps, you do 30 seconds of max effort, 10 seconds rest, 30 seconds max effort, 10 seconds rest, ect. until you do 30 seconds of max effort 6 times.
      Then go onto the next excercise and do the same sequence there.

  • Brandy

    I just did this workout 2 days aga…my CALVES are so sore, I hardly walk! My thighs burned during,but the next day, the pain started kicking in in my calves. LOL.

  • sixer

    great great great! these are the kind of workouts I have been looking for.. you are sincerely kicking my ass. thanks for posting!

  • http://mattwaldner.com Matt Rock Star

    This is awesome! The ninja jumps take a little practice but after a minute you get good at it.

    Reminds me of my hockey days. Thanks for the workout.


  • http://www.carolynbellpilates.com Carolyn Pilates

    Finally got to this one…after an extremely stressful day. I loved that I had to really concentrate to give it my best and I felt so much better afterwards.

    I did the following in the 6 rounds: Ninja JT/4, Half Burpees w/ PU/5, HK Drop Down/3, Reversed Crunches/13 and S Step Ups/14.

    I like someone’s substitution of the jump squats w/ knee tucks. I have to tuck my toes so these may help.

  • http://none 7omoud

    I just wanna say … THANK YOU for your great website :)

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    My first body rock workout after more than a week down with the flu.
    I did it this morning at about 6 AM before I left to work.
    Won’t be posting my results today because I found them quite shameful. It is just amazing just how a good old flu can break you down.

    But I did it and will be going through the other workouts from now on.


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  • Lucas

    Prej “fůůůj” :D

    Nice effort Anthony, sometimes it’s really though
    Or when you ate some bad vegetables :D

  • Anthony

    I tried jumping from my knees (Ninja Jumps?) and I felt like I tore something in my abdomen lol. I was afraid to move for a few mins.

  • Kathryn

    this is such a great website… i can’t get over the quality of information, how well that information is presented on this website, and the fact that it is FREE! great job guys this is an incredible resource and i hope you continue to see success from it, because it is helping me (and many others it seems) be more successful.

  • Mickela

    I tried the ninja jumps too, and I have to say (not bragging) my thighs are pretty strong, but you need to be really strong to pull those off. doing a lot of squats and lunges first will help gain strength. I also noticed that the core also needs to be developed.

    I am still working at it. Ninja jumps and pistol squats are really tough.

  • Jason

    I thought I was coordinated…until I tried the Ninja Tuck Jumps today! WOW are those hard! Is there a simpler novice twist to this until I can work up to the real deal?

  • May

    Hey Zuzana, I’ve been watching your workout for sometime now and I would just like to pay my respects for ur workouts. Thanks soooooo much for encouraging us everyday and putting up so many different moves to making our workout less boring.

    I just completed this workout but I could not do it fully. I hope with more training I can get this workout down.

    THANKS again for giving us and me the motivation to workout!!


  • Kimberly

    Hwew! I did this today and it WORKED MY ASS!
    WOW! Thanks SO much! My summer bum will now be amazing!

  • crystal

    Hi I absolutely love this workout. I used to workout for 2 hours but this only took me about 30mins.It saved me alot of time and it is real intense. I really hope I can loose tons of weights. Thanks for sharing!

  • Maya

    Hi Zuzana,

    You look so beautiful! And your videos are really helpfull for my martial arts. How many hours a week do you train to look so fit as you do? I wish I had that body..:-D!
    And what do you do to keep your body up to such a training scedule?

    Keep up the good work!
    Bless you

  • Lily

    Hi! I’m very confused.
    You said that this workout only takes 20 minutes.
    But there are 6 rounds of it?
    So would that be like 120 minutes total?

    • Lily

      Okay my previous comment seems a little vague. i’m just new to your site and all cause I’ve been using workout dvds for a while now, so it’s different for me. This exercise seems fun but I’m extremely confused with your workout terms such as “interval,” “rounds,” etc. You know?
      I’m sorry if this is even more confusing but please reply! Thank you!



    I just wanted to say that you are amazing and to keep up the great work that you are doing to help others get into shape!

  • Mel

    puhhhh great excercice…but i needed to cheat in between. Sometimes i needed instead of 10 seconds 15 seconds…I guess I am a slow water drinker :D

    Well my results:
    ninja: 6-9-8-5-6-5-
    Half Burpee With Push-Up: 8-8-8-7-9-8
    High Knees And Drop Down: 11-13-13-13-13-13.5
    Reversed Crunches: 11-13-13-13-13-12
    Side Step Ups: 20-19-23-20-20-19 (my left leg seems stronger than my right….)
    I definitely had the most struggle with the ninja jumps…
    I dont know how you manage to look so elegant doing them…
    I am just all over the place doing them…


  • Jarrod

    I tried this work out today and I just wanted to let you know I think it’s great and I will be continuing to try your work outs from here on.


  • just me

    This is SERIOUSLY insane…I nearly collapsed with just a 10 sec pause between each rep and it’s not that I don’t work out at all. By the end I was up to 30 sec pause, but this is definately worth at least one shower!

  • barbi :)


  • diana

    wow i love your video
    it’s great
    easy and interesting exercises
    i’ll do it ^^

  • aubrianne

    i love it!!

    although my knees & wrists hate me now!! :o P

  • Lindsey

    SO BRUTAL. i just finished and i have never been so covered in sweat.
    I couldnt reach 5 of the high knees and drops for some reason! Need to work on it and I couldnt keep up the reverse crunches which was surprising cuz I’ve always thought my stomach and core was the strongest part of my body! Gonna work on that too! I hate it the exercises but love them at the same time!

  • Heather

    So since I hurt myself while doing the ninja jumps I replaced them with tall box jumps, (jumping onto a chair knee height and stepping down)
    This workout is brutal! I have done it 2 times because I LOVE it so much! I am sweating like a pig by the end of this baby!

  • B.A.

    FAT ASSASSIN, my first attempt…

    Ninja Jump Tucks: 7-5-4-4-4-4
    Half Burpee With Push-Up: 12-10-8-7-8-9 (straight, good form push-ups)
    High Knees And Drop Down: 5-4-4-4-4-4
    Reversed Crunches: 10-10-10-9-10-11
    Side Step Ups: 14-14-14-14-15-15 (I did these in a slightly different and slower fashion, will do yours next time!)

    Getting there one step at a time – today I did two of your workouts! :-)

    Big up!


  • SK

    wow! kicked my butt this morning!! :) thank youuu!!

  • Marcela

    hello i just wanted to ask you wat about if im chunky can i make my self look like you?
    and i have a flat but and i want it to make it bigger and furmer cani achive that?

  • marie

    Where do you buy your sports bras? I like this one your wearing here. What are the name brands of your sports bras?

  • Fran

    Hi Zuzana!

    I have a small injury on my knee and I can’y do Ninja Burpees cause are too explosive for it. Which exercise could I do for changing Ninja burpees?

    Thanks in advance for your reply Zuzana

    • Frederick

      Fran – try another leg focused exercise that is gentle enough for your knee – anything will work as long as it doesn’t cause you pain :)

  • Rachelle

    oh- I purchased an Gymboss interval trainer, i was so impressed when your name came up on referral to the site. You are sooo darling, I can’t get enough of you.

  • Rachelle

    Man!! This workout kicked my booty! I also had a puddle of sweat on my mat while doing reverse crunches. lol.

  • Lightening


    I did this workout yesterday and no matter how much I willed myself to do them the ninja tuck jumps elude me. I did Lateral leaps with a touch down instead. Can you give an alternative to the ninja tuck jumps that would give the same intensity and same overall body conditioning? Thanks

    Lateral Leaps 25, 25, 24, 24 ,25
    Half Burpee 10, 10, 9,9,9,8
    High Knee 4.5,4.5,5,4.5,4,4.5
    Reverse Crunch 8,8,7,3,8,9
    Side Step Ups 15,14,14,13,14,15

  • Jax

    I’ve been using http://www.speedbagforum.com/timer until I am able to get a gymboss timer (I’m holding out for the pink one) it’s really useful and you can set it to do pretty much whatever you want :) x

  • Danielle

    Where can I find an interval timer? I have looked everywhere. anyone know?

  • Laura

    Just like Janet I did the ninja jump tucks wrong by having my bottom on my calves in te starting position but anyway, it was brutal! Specially the last exercise, it killed my legs completely!
    Ninja: 4-3-3-4-3-3
    Half Burpee: 5-5-4-4-4-4
    High knees: 4-3-4-3-3-3
    Reversed Crunch: 10-7-9-8-8-7-8
    Side Step Ups: 15-15-14-13-13-13

  • http://accents Iman

    Okay, okay!!!!!!!!! I give up and I will buy that cool gymboss interval timer! Otherwise I can’t do the workouts and I don’t want that to happen. :-)

  • D

    Hey Zuzanna/Frederick
    I love your site and your worksouts are very unique. I was wondering how long it took you to get your arms ( especially the deltoids) to look so hard and toned? Also can this be achieved just form body weight exercises? I have been doing weights for a while but do not see the nice definition in my deltoids…:( My diet is very clean so I know its not a diet issue…I’m wondering how to change up my routine with weights tho to see some very visible results..like you :) Keep up the good work!

  • http://yahoo Aurora

    I’m so exiting to start with this workout, I was looking for personal trainer but I just find out its not necessary, when I saw your videos I convinced myself. Thanks Zuzana

  • Danny

    Holy Crap!

    This workout destroyed me! I don’t know why, but it did! Another awesome workout :-)

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Go Danny!

  • Zealot

    Ninja Jump Tuck: 10, 8, 8, 7, 7, 7
    Half Burpee w/ Pushup: 14, 14, 14, 11, 12, 12
    High Knees w/ Dropdown: 4, 4, 4, 3.4, 4 , 5.5
    Reversed Crunches: 13, 12, 13, 11, 9, 11
    Side Stepups: 22, 19, 19, 16, 22, 23

    Heart rate: 165 BPM

    P.S. For people who don’t have an interval timer can download an application from the web (works for both PC and JAVA enabled cell phones) You can tell them in your videos, because many can’t do these exercices because they don’t have an interval timer.
    I will post the links in my next reply (if they wont be deleted) ;)

  • Alex

    You are incredible to view and all your fitness routines, etc are right on target with the new movement towards “crossfit” training. It’s always amazing to see how you use basic everyday home products and basic low lbs weights that can be used for these workouts.

  • Alenka

    I just recently discovered your site and it+s great!
    I’m planing on starting 6 week workout routine soon :) and can’t wait.

    I only have one question for you – where do you buy those tops u wear on the videos – they look great(which brand?) and they seem to give good support :)

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      LOL that has got to be one of the most asked questions on this blog. I swear Lululemon should be giving Zuzana some dividends.

      So yeah, most of her tops are from Lululemon. They have many stores in Canada, the US and I thought one in the UK. They have a website, just google.

      • Frederick

        lol – thanks Carla – I should have a keyboard short cut for lululemon.com

  • Jennifer


    I love these workouts! I am always sore and love that I’ve worked so hard in such a short period of time. I am struggling with the Ninja jumps, and although I try them everytime I still can’t get them. Do you recommend anything to build up to the full jump or is there another exercise I could do instead?
    Please help?!


    • Audra Gatti

      Hi Jennifer,

      It took me at least a couple months to get strong enough to do Zuzana’s Ninja Jumps by doing her routines only.

      Do Jump Squats w/knee ups instead for now and soon you’ll get them with lots of practice :)

      Hope this helps :D

    • Audra Gatti

      Oops,I meant Jump Squats w/Knee Tucks

      • Jennifer

        Thank you! I have been changing it up with things like that as well. I have such a hard time with it- as was mentioned practice practice practice.

        Guess that’s another goal I have! :)

  • slv

    ahoj Zuzano,
    urcite sis uz tak milionkrat precetla jak mas krasny telo a je to pravda. hezci jsem snad nevidel. co je ale dulezitejsi, vyzaruje z tebe krasna osobnost a tvoje cviceni je fakt neco. pri sledovani tvych videi jsem dostal novou motivaci a okamzite jsem zaradil do dnesniho cviceni tve prvky a samozrejme v tom budu pokracovat. diky. Vaclav.

  • Lianna

    I just started watching your videos and I am already hooked. You guys are awesome I already recommended you to my sister n’law who is trying to lose some weight :)

  • Emily B.

    Hi Zuzana,

    I know you are constantly being bombarded with questions, so I want to make this one short and simple: what age did you start working out? Just curious because you have such an Amazing body ;) I’m 17 and have been working out for a while, but still am no where near your physique. With you to help, one day I will!!!! Thanks again for a great workout. Am gonna try this one in a bit :)

    much admiration,

  • Chantelle

    Hey Zuzana,
    One question, How long did it take you to master Ninja Jump Tucks?

  • http://www.gammaphotographysa.com Anika


    I just want to compliment you on your awesome workouts, they’re such an inspiration to me! I teach aerobics here in South Africa and your exercises give so much spice and originality to my classes, thank you!

    Sorry for replying on this post but don’t know where to go to ask a question.

    I just want to know how long have you been training?

    I’ve got really weak lower ab muscles, can you maybe give me a few exercises?

    Looking forward to hearing from you.

    Thank you again and keep up the good work!

    South Africa

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Howzit Anika,

      I would suggest you’d start following the workouts as they are posted or chose a few from the archive or daily. The movements incorporate several muscles at the same time.

      Practice, practice and you will find that your whole core will get stronger.


  • vianka

    I like your workouts… they are amazing ….and I want to purchase some videos…how???

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      not going to work. they have no videos for sale

  • Jax

    Oh My God!!!!! I have been working out for a few years now (altogether I’ve lost 4.5 stone) but lately it’s been getting really hard to notice any real changes and I was starting to think it was leveling off and no matter how hard I worked I was never going to get the body I want. I did that workout wearing a heartrate monitor and I burned nearly 300 cal in 20 minutes!!!! I barely reach 300 cal in forty minutes. You have inspired and motivated me to keep going and when I go Egypt in May I am going to look damn hot in my bikini! Thankyou Zuzana!!!!!!!!!!!!! x

    Btw these were my results:
    Ninja Jump Tucks – 5 7 7 6 7 6
    Half Burpee with Push up – 6 6 8 11 9 6
    High Knees and Drop Down – 4 4 4 4 4 4
    Reversed Crunches – 10 11 11 11 11 11
    Side Step Ups (loved these) – 13 13 14 15 13 15

    I will definately be checking back on the site again soon! xxx

  • http://www.janetspreiter.com Janet

    I think I have figured out why it is so hard to clear the floor on the ninjas!! I just watched the ninja jumps really carefully and realized I have been doing them from a full squat (butt resting on feet at beginning) rather than on my knees. It also made it incredibly hard to get a nice pop up like you did. HA! Guess I have to try again!

  • http://www.janetspreiter.com Janet

    I just watched the ninja jumps really carefully and realized I have been doing them from a full squat (butt resting on feet at beginning) rather than on my knees. This could be part of my dragging foot problem! It also made it incredibly hard to get a nice pop up like you did. HA! Guess I have to try again!

  • http://- Alexey (Russia)

    Hi Zuzana, hi All!

    This all looks great!
    But I didn’t find the answer if it is as good for men,
    and I didn’t see so much answer from Zuzana herself.
    People are very interested in this workout but I guess there is lack of full information, that’s why so many questions arise.


    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      As Zuzana, Frederick, myself and many others have answered before, this workout is good for both men and women.

      • http://- Alexey (Russia)

        Thanks Carla!

    • Andie

      Plenty of other men do these work outs and post there results on here. Fredrick (Zuzana’s husband) does all of these workouts himself as well. If you search enough you will see both Zuzana and Fredrick say this throughout different videos in the comment sections :)


      • http://- Alexey (Russia)

        Hi Andie! Thanks for the answer. And good luck!

    • Andie


    • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

      Hi Alexey,

      Actually, I think the reason so many questions get asked is the lack of do diligence on the part of folks like you.

      I have a question for you. Why would any set of exercises so intense not be good for males? Not enough stamina? They are very similar to military basic training…so do you think that basic training is not suitable for males? 8-)

      I do them so do a number of other males if you had read any of the comments prior to your own you would have know this. You could also just explore the site and find Zuzana and Frederick both talk of these things in articles.

      I hope this helps,

      • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

        Spot on Chris!

        • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

          Hi Carla,

          Of course! 8-) Long ago I asked a question that was something like…,”How do I lose the fat around my belly?”

          I’m always amazed by F and Z’s generosity, kindness and empathy for the souls who ask silly questions.

          I’m thinking of asking them to adopt me! 8-) They probably would make great parents! I don’t think there would be any problem with me being twice Z’s age and her being my new Mom…8-)


          • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

            Ha :)

      • http://- Alexey (Russia)

        Hello Chris! I’m not familiar with the military training, and that’s the reason for my questions. Anyway thank you for your responce.

        Zuzana and Frederick – thanks for your site and keep up doing a great job!

        Hello from Russia!


        • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

          Hi Alexey,

          Well, Zuzana has her own spin on workout and diet worth examining closely as she and Frederick are prime examples of it’s success.

          But, any routine has a history and Zuzana has inspirations just as much as she inspires others.

          An aside: I bet Zuzana wishes she had a dollar for ever time someone says she inspires them. I personally would feel better using all they offer for free if they had a means to pay them like the One to One with Zuzana idea that seems to have died…8-(


  • La


    I am having a lot of trouble with the Ninja jumps, just getting from the tucked position to jumping my knees all the way out in front of me. It is like I am too scared or hesitating or just not there yet wit the strength- either way, any tips for improving on that move or substituting/modifying it?

    Thanks for any tips,


    • alice

      I dont know how fit you are but maybe you should be careful if you are not in shape for doing that. I would recommend training your bum and thighs by static training. Dip as low as you can (or do the sitting chair) against a wall instead. And just work up strenght in these muscles first. Then maybe u will be more conficent and not hesitate to just juuump =)

    • http://www.carolynbellpilates.com Carolyn Pilates


      Try kneeling down in front of something you can grip on both sides so you can use your arms to assist you. I have a Pilates Ladder Barrel that I use.

      I also tuck my toes rather than lay my foot flat.

      After assisting myself with my hands, I was able to figure out how to get up legs up front and onto my feet.

      Good luck.

  • Lola


    I believe in reincarnation and when I think of it, I have a top 3 – in no specific order – of women that I would love to come back as.

    Zuzana – accent and all…

    Beyonce – hips and all…

    Kim Kardashian – ass and all plus have you seen her with a little bit of makeup? Still stunning!

    Who are your top 3 women you’d return as in your next life?

  • Chloe

    i love these sort of workouts where you keep track of the no of repts for each interval :D it’s more interesting and i’m going to try it out this evening

  • Voula

    What is the style name of those pants?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      they are from Lululemon. Check their website

  • Mayelyn

    where do i begin. maybe getting the timer thing. I’m kind of scared,but i am feeling more confident. i hope that i can do this Because i really want to loose this weight. :)

    • Danielle

      You can do it! I promise, just know that it takes you making your workout part of your daily routine. Stay consistent and you WILL see changes!! Good luck!

  • Andie

    So I tried this (after DAYS of being terribly sore for a previous work out).
    I just got a gymboss timer and it kept giving me problems, especially on the knee highs. It would go for the first 10 seconds and then go into this timer feature; and then got stuck on vibrate… really took away from my workout. Had to reset it twice. :(

    I could do the ninja tuck jumps, but the first one I did I got a shooting pain in my knee and settled for squat tucks instead.
    But I really enjoyed this workout anyways :)

    squat jumps – 13-4-9-10-8-10 (not sure what happened with the 4..)
    half burpee – 7-7-5-6-7-5
    high knees – 4-5-5-3-4-3
    reverse crunch – 11-13-10-9-11-12
    side step ups – 14-14-11-11-12-12

    Had to use my coffee table for the side steps because it was more sturdy than my chairs!

  • Douglas X

    the ninja tucks are tricky but I’m learning from you Zuzana :) I’m watching your videos everyday and I’m in better shape than I was than just running outside. The only thing that bothers me is my stiff neck, its on and off but its usually very irritating. I don’t let it ruin my workouts though. Anyhow, you are my motivation, thank you :)

  • amy

    your workouts are so good. i have to take a shower after each one. lol. and I’m already getting fit. I’m 5’7” weigh 137, before i was 145. so happy=]. thank you so much for the motivation.

  • Pingback: Fat Assassin Workout | Destination Europe

  • Kris

    Hi Z!

    Great workout, VERY hard, to be honest, I couldnt finish…but hopefully I’ll get better in the coming weeks.

    I have a major favour to ask, and perhaps it will be a great project for you and Frederick. Could you possibly create a fat loss routine for brides to be? I’m getting married in October and I have to get my dress 2 months before hand, so I’d really like to be in the best shape possible by August.
    What do you think? I’m up to the challenge if you are ;)

    Thanks so much for always being an inspiration!

  • chad

    wow. ninja jumps are ridiculous. thanks for the great work-outs.

  • Oli

    Haven’t I said anything wrong? My comments aren’t showing anymore :(

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      No don’t worry, we just haven’t probably read them yet. It just takes time. Sometimes the comments accidentally fall into a spam especially if there are some links in the comment.

  • Korie

    Good work out. I definitely have a pool of sweat.
    I did a modified ninja. It was a low squat jump with the tall jump as you did. Here are my reps:
    ninja- 5 5 5 5 6 6
    burpee- 7 6 7 6 7 7
    high knee- 5 4 4.5 5 4 4.5
    reverse crucnch- 12 14 12 14 15 15
    step ups- 14 14 16 16 14 14

    One of the songs that I listened to during this workout was ‘Gone daddy gone’ by Gnarls Barkley


    Frederick do you do the workouts too?

  • http://www.janetspreiter.com Janet

    My shoulder still bugging me so I noticed I had foot drag on the same side. So I must use my arms a lot in ninjas. Had to go easy on the burpees and hi knee drops for the same reason..
    Ninjas 5-5-6-5-5-6
    1/2 burpees 9-9-9-9-9-9
    hi knee w/ drop 4.5-4-4-4.5-4-4.5
    rev crunch 12-11-11-11-11-12
    side step up 15-13-13-14-17-16 just started to get a rhythm at the end..oh well…next time.
    Another great one…thanks for your endless creativity!

  • Katie

    Great daily workouts! Keep ‘em coming!

    Are you still planning to do the one on one with Zuzana that you had talked about earlier in January?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      No, we thought this through and we decided that we will try to include everything that we wanted to put in that membership area for free.

  • Jenna

    Those ninja jump tucks were brutal! I couldn’t get on my feet from my knees so I started on my feet and jumped up as high as I could. It was still really hard and I broke a sweat. The work out was great. I made a promise to myself to get in shape before summer, because I always say I’m going to get in shape and by the time I do anything about it, it’s too late! I started early this year because I found your videos and they inspired me! What would I do without you guys?

  • Caty

    Long story short – was in really great shape, in less great shape right now. I basically jumped back into working out with this workout after several months off. (Boy am I going to be sore tomorrow.) ;)

    I’m sure these numbers will improve in the future, but this is what I’ve come up with for now:

    ninja jump tucks – 5, 5, 5, 4, 4, 5
    half burpee – 5, 3, 4, 4, 3, 3
    high knees with drop down – 4, 4, 3, 3, 2, 3
    reverse crunch – 6, 6, 7, 7, 6, 7
    side step ups – 16, 15, 14, 14, 12, 12

    Still, not too bad. I’d say my legs are in better shape than my arms. Now I have goals to work toward. :)

  • Janelle

    I have checking out your website for quite some time now but hadn’t been following the workouts just using the site as motivation to keep lifting weights. Everyone says I need to lift weights to get the build I want (which is pretty much your build Zuzana) but I’m not getting there and am afraid that I may be doing damage to joints and such in the process. So I have decided I am going to body weight exercises and am going to follow your workouts. I am really excited although I know the workouts are brutal. ;)

    Thanks for the motivation and all the great information you both provide!

  • Vegan_Laura

    Thank you for the motivation! I may not have done rhis workout today w/out it!! Its that time of year when we’re just waiting for the sun. Got: Ninja Tucks~ 554544; Burpee Push-Up: 11,87666; High Knees Drop~4.5,54444; Reverse crunches~ 11,10,10,11,10,12; Side Step Ups~ 14,15,14,13,14,14. Feeling more clear-headed after this. Rate it 4/5 intensity. Have a great day! <3 Laura

  • Audra Gatti

    Hi guys,

    Here are my numbers for this killer Fat assassin Wkt

    1) Ninja Jump Tucks: 5-5-4-4-4-4
    2) Half Burpee/Pushup: 9-8-8-6-7-6
    3) Highknees/Dropdown: 7-5-6-5-5-5
    4) Reversed crunches: 13-12-11-13-12-11
    5) Side stepups: 20-19-16-16-14-14

    It took me 3 months of perseverance to finally get the Ninja jump tucks! They’re by far my favorite exercise trick.

    Thanks Zuzana =)

  • david

    wow! you are fantastique mon ami, you inspire me so much. i am 54 yrs. old and trying to get back into some kind of shape and i feel i can do it with your help. thank you so much! luv ya!

  • Tiffany

    I was wondering what would be a good alternate excercise for the Ninja jump tucks because I can jump but I’m not strong enough yet to do it from the floor?

    • Rebecca

      Hi Tiffany,

      I can’t do NInja’s either. I substituted jump squats w knee tuck instead and they are killer too. YOu could also do Prisoner squats w knee tuck. HOpe this helps.

  • Mayu

    Hi I wondering what is Zuzana’s Body Fat %?

  • Ruth

    Hi there guys!

    This one was crazy! I didn’t feel my best going into it because I celebrated my youngest daughters 8th b-day this weekend (she’s a valentine’s day baby :) and I ate way too much cake and ice cream. Good news is that I’m starting the 30 day challenge today (based on the one you did last year) and I’m psyched about it!

    Here are my scores… btw, on the Ninja Jump Tucks I decided to do them w/o shoes because someone (a long time ago) had recommended to do that if they are difficult… so I did that but on the last set I landed on my left foot funny and tweaked my toes so I’m not sure that was such a good idea. Anyway, here’s how I did:

    Ninja Jump Tucks: 6, 6, 6, 5.5, 5.5, 4

    Half Burpee w/Push Up (these Killed me!) 10, 9.5, 10, 9, 9, 9.5

    High Knees and Drop Down: 4.5, 4.5, 4, 4.5, 4.5, 4.5

    Reversed Crunches: 12, 12, 11, 11, 12, 12

    Side Step Ups: 14, 12, 12, 12, 12, 12

    :) Ruth

  • Daniela(svunk)

    Hi guys,
    hope you well:))I want to ask about workouts,do yo know how much we burn calories during yours workout??I know it’s various in every person,but at least some?
    I also want to ask if Frederick will do ever workout for us,means like you Zuzana???:)
    Do you have any good advice where to buy not expensive pants like Zuzana has??kisses to you and dogs;))

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Those pants are everything but inexpensive. Lululemon has awesome gear but you pay for the quality. :) )

      As for calories, if you are eating clean and watching your portions you don’t need to count any calories. I certainly don’t (would drive me nuts), neither does Zuzana.

      Calorie burning depends on so many variables, your muscle mass, how fit you are, how much intensity you put into your workout…

    • Jax

      I burned just under 300 calories doing this workout, I weigh 124 pounds and I am 5 ft 3, I don’t know how that compares with you but I hope it helped x

      • Daniela(svunk)

        Great :) thanks for noticed;)

  • Anna

    I’d just like to say that I a-d-m-i-r-e Zuzana…
    She is a great inspiration. My fantasy is that one day my body will look like hers…
    She’s just great…

  • Rebecca

    Anotber great workout. Had to substitute Ninja’s for JUmp squats with knee tucks. MY body just doesn’t seem to move in the NInja direction unless i’m being attacked. lol=)

  • Samantha

    Oh my I found this mega hard today, here’s my reps:

    Ninja Jump Tucks: 7, 6, 4, 6, 5, 5
    Half Burpee With PU: 10, 8, 6, 6, 5, 6
    High Knees & Drop Down: 5, 4, 5, 4, 4, 4
    Rev Crunches: 13, 12, 12, 12, 11, 11
    Side Step Ups: 26, 26, 26, 26, 24, 23

    I just wondered if either of you (or anyone reading this) ever experience bad weeks where you feel like you have lost strength/agility and for no apparent reason i.e. your food has still been good etc?

    • Geodfreid-Manson

      Yes Samantha;
      I think at times we all experience those times. You should listen to your body and not be so regimented that when you are feeling this way you may be overdoing your exercising.

      What many people that are trying to get into good shape don’t realize is that the rest time is actually the most important time of exercising.
      And if you do not let your muscles rebuild and recover from a really hard exercise, that you will actually start going in a negative direction,,

      What I do when I start feeling as you have described is to take a few active rest days, make sure that I get plenty of sleep and then I feel all rejuvenated ,then I make greater gains after giving my body just that little extra time to recuperate.
      Take some time and learn to meditate and totally relax you mind and body.

      That thing that you have on your shoulders is the most important, and I believe is at least 75% of your workout potential is within that gray matter within your skull.

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


    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      yep! right before I get my period. got to love being a girl sometimes

  • Yadur from México

    Almost die!… this workout ROCKSSSSS!!!! I cant wait to see my new body! Zuzana go girl!

  • LoriT

    Hey Zuzana,
    I’ve always been a workout addict but was looking for something to do quick and at home, you are awesome and very inspiring, I am definitely getting the results quicker then I usually do. Keeping inspiring!

  • Charlie

    So today, I’m back at it. I feel fab. I’m glad I took it easy yesterday – I usually don’t and I think it was what my body needed. Here are my results – I’m pretty pleased, except for the side step-ups – I don’t have a chair with a flat seat and I had trouble keeping my balance! The half burpees were way harder than I expected. And the high knees made me laugh – don’t get me wrong – they were really hard work, but it seemed more like a game than an exercise. I loved it.

    ninjas: 7,5,5,6,5,6
    half burpees: 11,9,9,10,9,9
    high knees: 5.5, 5, 5, 4.5, 5, 4.5 (the half is where I made it down to the ground but not up again – gravity wins, I guess)
    reverse crunches: 13, 12, 12, 12, 13, 12.5
    side step-ups: 19, 19, 20, 19, 21, 20

    I noticed that you keep your hands completely away from your body on the reverse crunches – I had a hard time keeping my back flat – especially as I got tired so I kind of tucked my hands right in next to my bum. Not under it, just *almost* under it – is this an ok modification?

    Thanks again – you guys make my life better.

  • alice x

    That workout was brutal, keep em coming.
    Thank you.
    For making me motivated.

  • Gina

    Why are my comments always deleted? Am I banned or something?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla


      I am sure you were not banned. The internet has it glitches.
      Sometimes e-mails make their way to junk mail.

  • Tina

    Hi lovebirds :) ,

    I am gonna try this interval insenity right now and write down my reps later.
    Hope you enjoyed yesterday`s day!

    P.S.: this pants are also amazing, Oh, I just love all your workout (and other :) ) clothes.

    Best wishes,


    • Tina

      WOW! This workout was crazy, I was sweating like a pig also! It`s been a long time since I was sweating so much and I am doing your workouts on a daily basis! Really good one.

      My reps:

      1. Ninja Jump Tucks: 8, 6, 7, 6, 7, 7
      2. Half Burpee with Push-Up: 11, 11, 9, 10, 9, 10
      3. High Knees & Drop Down: 5, 4 1/2, 4 1/2, 4 1/2, 4 1/2, 4 1/2
      4. Reversed Crunches: 15, 15, 16, 16, 16, 16
      5. Side Step-Ups: 21, 18, 18, 20, 21, 22

      OMG, I tried really hard today, it was great!

      Thanks and see ya,

      Have a great day,


  • maryna

    Hi, Frederic! Tell me what makes an exercise -
    Ninja Jump??? I tried to carry it out .. but does not work .. I can not understand why ?????? Either weak legs ….. or hands … or housing ….(((((

    • Audra Gatti

      Hi Maryna,

      It just takes a lot of practice & strength to master a move like this. I used to blame my bad knees for not being able to do this or any squat or lunge in the book.

      It wasn’t my knees, it was just that my leg muscles and core weren’t strong enough yet in the beginning . Do jump squats for modification.

  • barbaraG

    Hi there, I have a shoprt question – How does every round last for 4 minutes?
    If I am doing 6 times the same excercise which takes me 45 seconds (30+10) that is alltogether 2,70 minutes, no?

    Sorry, but I was just switching my timer on and now I’m confused, did I understand it right?
    Thanx, I’m looking forward to doing this one…

    • barbaraG

      I mean 40 seconds – 30 maximum effort + 10 rest

    • barbaraG

      Can you please remove my comment, I feel embaressed for this question :) )) I had some math problems :) )
      Will post my results today evening after the workout (6 in the morning before the office is a little too brutal for me)

      have a great day!

  • Ian

    Since no one said it Happy Valentine’s Day! I’m new to this site and man these workouts are killer!!! I’m having so much fun doing these workouts I’m looking forward to more. Man finally some workouts I can do at home =)

  • Dai

    LOL @ the warning “don’t flop around.”

    I could set my timer for 30 rounds and it would be the same right?

  • Teresa

    Can you tell me what brand your sports bra is and where you purchased it?


    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Probably Lululemon. They are online

  • autumn

    Also if you want motivation while your working out..get pictures of Mcsteamy and Mcdreamy fROM THE ONE AND ONLY GREYS ANATOMY!!!!

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      LOL no thanks! :) Personally I don’t find them that interesting :)

  • Sabrina

    Have you considered making a BodyRock iphone app? I take my phone to the gym with me to do these exercises, but having a direct link through an app would be clutch! I think Frederick is savy enough:)

  • http://www.bodyrock.com Bob Jahnke

    You continue to impress me.

  • adelle

    how much of a break do you take between exercises – 1 minute?

    i was sweating heaps.

    the ninja jumps are really hard. what is your leg starting position on them. are the tops of your toes flat on the floor – trying to figure it out.


  • http://www.exiteugene.blogspot.com Mandy

    Hi! We just finished this workout. It was a killer!

    NJA 6,5,5,4,5,4
    1/2 BP 8,7,6,5.5,6
    HKDD 4,4,4,4.5,4,4
    RC 13,12,11.5,11,10,10
    SSU 19,19,20,21,23,21

    My sister
    NJA 6,4,5,4,5,4
    1/2 BP 8,6,6,6,5
    HKDD 4,4,4,4.5,4,4
    RC 8,7,8,6,6,7
    SSU 25,24,24,23,24,24

  • autumn

    Frederick,How come your isn’t bold and highlighted like Zuzana’s when you reply?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Cos if you click on Zuzana’s name you will be directed to BodyRock.tv and I reckon F, didn’t see the need to do it too?

      Try and click on Zuzana’s name and see what happens.

  • http://underconstruction SeAndersen

    Hey! That was tough. I think I picked a brutal day to try a workout of yours for the first time! Here is what I did:

    Ninja Jump Tuck: 8, 7, 7, 7, 7, 6
    Half Burpee w/ Pushup: 9, 10, 10, 10, 8, 7
    High Knees w/ Dropdown: 4.5, 5, 5, 5, 4, 4
    Reversed Crunches: 16, 14, 13, 14, 14, 13
    Side Stepups: 16, 18, 22, 23, 19, 20

    To be honest I think my form might have been a little suspect with the half burpee w/ pushup. I enjoyed this workout and I will definitely check back to try some more. Thanks!

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Everyone,

    Happy Valentine’s Day!


  • Zazu

    I can’t do ninja jumps. One of my attempts almost had me flat on my face! lol

  • Gina

    Dear Zuzana and Frederick

    I’d like to ask about your abs. I am very slim with good muscle tone all over and this is due to regular exercise (many of which are from this blog!) but I cannot get my abs to look defined. My tummy isnt big at all but you just cant see a great deal of muscle definition. Do you think this is down to diet? I dont want to lose anymore weight though (I weigh 48kg at 5’5″). I watch my portions but I eat anything and everything. What do you think am I missing?

    Many thanks in advance.

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Maybe that’s the problem “eat anything and everything”. Many of us, including Z and F, adhere to clean eating.

      100 calories from fries are not the same as eating 100 calories worth of apples.

  • Amber

    Hello, I am so glad I found you! You give me great inspiration to stay in shape and push myself harder! Since I have started eating clean and working out I have noticed some great changes in my body. I am not losing any weight but my pant sizes are getting smaller and smaller. I always thought muscles made you look like a man but now I realize that they can be feminine as well!

    Can I ask how tall you and how much you weigh?

    • Frederick

      Zuzana weighs about 54 kg :)

      • Amber

        Thank you so much for your reply. I am exactly the same exact weight and height as Zuzana however I am much softer right now… not for long though! I actually just read a post from a while ago in which she talked about how when she got serious about working out her weight stayed the same but her BF dropped and lean muscle increased. This is exactly what I want to see happen with me! Thanks again for the inspiration! You guys are awesome (just in case you did not already know that)! :)

      • Debra M

        I think she’s mentioned before that she’s around 5’4″ (correct me if I’m wrong.) I just remember thinking she was the same height as me.

      • http://n/a Tanya

        To save you, guys, lots of never-ending ‘how much’ questions, I suggest that you post Zuz’s height, weight and workout info (like “I do nothing else except my daily routines”) on the main page. :-)

      • http://www.moulsari.com Moulsari

        And how tall is she? Thanks Frederick.

      • Carol

        WOW 118 pounds thats awesome!!! :)

    • Antonia

      And I think Zuzana is about 166 cm which is about 5 foot five..my hieght:) cant tell you about Fredericks measurments youll have to ask him..

    • Antonia

      And I think Zuzana is about 166 cm which is about 5 foot five..my hieght:) cant tell you about Fredericks measurments youll have to ask him..

  • Antonia

    HI Zuzana,

    I know this question is not the subject today but I would like to know this. I have an issue with food since I turned 21.. I am not in my 20′s now though..but I had even bulemia back then. I think it is a good idea for myself to plate my food and eat science-wise so to speak as I can easily get disaranged. However at time I will eat directly out of a bag meaning not put the food on a plate and over eat or feel then I need to cut back. I worry about being to thin just as I worry about fat. I am asking you if you ever had issues or even now since we are not perfect..(except we could look perfect if we looked like you, your gorgoeousness) like do you ever binge at all or just feel you ate to much? And if you do do you just cut back the next time of just say oh well? If you have any tips to share or even faults or your own worrys I would be encouraged to hear it from you. I want to tell you on the video with cali and charlie your skin is absolutley beautiful! Its perfect and you have such beautiful features..like a clay sculpture some would have sculpted. I wish I could work out as hard as you but I am older than you and I cant. I really wish I could. Thankyou for you help and encouragment for us to take care of our selves..I am really happy to hear what you have to say as well as the workouts…

    with love to you..

  • Heather

    I am going to have to replace the Ninja Jumps with something else. They hurt my shoulders for some reason? I have bad shoulders anyhow, childhood accident, but something about the explosiveness of the movement it really bothers them. I’m probably just not strong enough to do them correctly either…

    • Frederick

      That’s totally cool – modify as needed :)

  • Iva

    Ahoj Zuzi,objevila jsem tve stranky a nemohlo mi uniknout ze jsi z cech :-) vypada to tu super,ohromne davas silu abych ze sebou neco zacla zase delat,jen nemam tak dobrou anglictinu a potrebovala bych poradit s vyzivou,taky bych do leta rada vypadala lepe, nechystas taky neco v cestine? :-)

  • http://www.hiitmama.blogspot.com meredith

    GREAT workout! My husband noticed I’ve been doing your workouts and he bought me a silver Gymboss for Valentine’s Day!!!! Thanks Zuzana!

    • Antonia

      Wow silver nice gift sounds pretty

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      That is too cute :) )

  • indira

    Zuzana and Frederick,

    Your comment (” I will nunchuck your ass” part)at the end was funny !! Awesome workout ! Thanks !

    P.S. Do you think high knees and Step-Ups will be hard on the knees ?

  • Sarah

    I’ve been following your workouts since January. I was sick of the gym and feeling like working out for 45 minutes wasn’t really making a difference in my muscle tone.

    I LOVE your workouts and finally purchased a Gymboss Interval Timer last week. Using it today for this workout instead of “estimating” the intervals in my head completely changed the intensity of the workout!

    Here are my reps:

    Ninja Jump Tucks (still working on form, but getting better)
    Half Burpee
    9-8-6 1/2-6-6-5
    High Knees with Drop Down
    Reversed Crunches
    Side Step Ups (LOVED these)

    Thanks for helping me cancel my gym membership with no worries!

  • Trish

    Do you have any pointers on how to learn how to do ninja jumps? I feel dumb asking…I can do most exercises (and have worked out for a long time) For some reason, I just cannot get this move…and it is driving me crazy.

    • Heather

      These are so hard. I have the same problem you have. I can do most of her exercises but not these damn things! They hurt me too! I think that the more you practice them the better you will get. That goes for any of the workouts on here. If you struggle, try them and try them again. I’m sure you will get better.

  • Rhiannon

    What can I substitute for the ninja jump tucks?
    I can’t even do one jump from kneeling onto my feet. I tried once and just flew forward onto my forearms and my face so I’m not going to even try until I’m a bit leaner and stronger.
    But I want to do the rest of this workout which I can do.

    • Frederick

      Hi – you can either try a squat jump tuck (so from your feet instead of your knees) or you might try prisoner squats.

    • http://www.destinationeurope.com.au Andrea

      I had the same problem, couldn’t do even one ninja tuck. Glad I’m not the only one :)

  • http://n/a Tanya

    I’ll save the pleasure of this killer workout 4 2morrow morning since I already did one today (Monster Workout – the 7-exercise flow routine). I’m sure I’ll be thinking a lot after I have done it. Ain’t this a nice way to start your day before going to the office! lol

    • http://n/a Tanya

      What a nice way to start another working week! It’s snowing heavily outside and I was sweating like hell. Ninja Jumps with Tucks are utterly BRUTAL. I really do love this exercise but my knees don’t seem to follow.
      So, here are my results:
      1. 7-6-5-6-6-6
      2. 12-9-9-8-8-7
      3. 6-5-5-5-5-5
      4. 12-12-11-12-12-12
      5. 15-19-18-18-17-19 (I need a better chair)
      Thanks again – really enjoyed this torture!

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      it sure is! :) )

  • Mike

    congrats zuzana for being in a such great shape!!!! i did this work out today and its f… hard girl you make it look easy im amazed how steady you are at round 4,5 and 6 me i look like a drunken giraffe lol! keep up!!!!!!!!!

    • Antonia

      Drunk Giraffe..ha ha

  • autumn

    Zuzana how do you do those ninja jump tanks? I can’t seem to get it right.

    • mariemarie

      Hi autumn!
      I’m not Zuzana but maybe I could help you.

      I was scared to do the Nonja Jump at first.

      My advice would be to get on your knees and try to stand up ( no jump!). You will do it one leg at the time. By doing that, you will feel how you have to put your toes on the ground so they help you to jump.

      Remember: it’s an explosive movement. You have to be concentrate and then

      BOUM! Jump on those feet girl! :)

      Hope that help!

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      practice, practice, practice :) )

  • michelle

    my ass is super-sore (Yay!). i love working out w my bodyweight. I already see a difference and its only been a few weeks. ive got lots of gym experience and am generally the girl that the trainers point out as a reference point in the gym. i always laugh at that but it is true. now everyone asks how come i dont lift much anymore and i love promoting the merits of bodyweight exercise. ofcourse i give my girl zuzana a big shout out too! thanks as usual guys for the great tips…

  • Natalia

    Great workout Zuzana! I have a question. My problem area is saddle bags. First place to gain, last place to loose. What is best thing or exercise that I can do to help lose the fat there?

  • Abby

    Hi Zazuna I was just wondering if these workouts are the only excersise you do each day? or if you also go to the gym or do somthing else?

    • Frederick

      Any of you BodyRocker’s wanna handle this question :) ?

      • mariemarie

        No, it’s only a warm up before her daily marathon ;)

        Just joking, we all know our Zuzana does not train behind our back :) )

        • Jayne


      • Oli

        No, Zuzka is doin’ just these workouts. She is not doing any exercise behind our back ;) )

      • Sandra

        Abby – Zuzana does not go to the gym – these are the workouts she does each day, nothing extra on the side.

      • April

        These are the only workouts she does!

      • Joey

        I would like to know the answer to that as well. Do you just do these workouts per day or is there more that I should be doing? Thanks! xo Joey

      • jacee

        This is a question that’s been asked & answered many times so as a follower of this site, I feel I can answer it. NO, Zuzana does not do any other exercising other than the daily work outs which she then tells everyone about on this blog. Sooo, just follow the work outs as they suggest here and you too can be in amazing shape!

      • SM

        Hi Abby,

        That’s all the workouts Zuzana does each day. I’ve been actually just doing only those also. I stopped spending hours in the gym on cardio. High intensity workouts are meant to create muscle definition and burn fat (in addition to a healthy eating). Just remember they are very intense and you’re not going to want to do anything after. I’ve noticed a huge difference in 2 weeks (my husband did also ;)

        Also it’s important to get a warm-up before. Zuzana has a warm-up video posted. And a cool-down is very important as well and she has a video for that also.

        Hope that helps!

      • Violete

        I think everyday someone ask this!
        This is the only workout of the day, before you have to do a warm up, and after some stretching.

        You can read the older posts to answers the questions you have =)

      • Laura from Belgium

        I think it would be great (for Zuzana and New BodyRockers) to put a little description or presentation of who Zuzana is, what she does in life (even if it’s written on youtube page), and that she’s ONLY DOING THE WORKOUTS you post here, so that those questions stop popping up. Just an idea ;)

      • http://www.facebook.com/carlanunesdacosta?ref=profile Carla


        This is all Zuzana, Frederick or many of other Bodyrockers like myself do. No extras. that is all there is and of course, the good old clean eating helps :) )

      • Carol

        This is all she does intence for 25 – 30 min per day Five days a week. On a healthy diet. has an ocassional sweet tooth about 2-3 times a month. No Supplements! And wants to get a bull on her inner arm…. Cover it?

      • Rebecca

        Abby, I would have to say that if you do each exercise as intensely as possible as fast as you can that you will probably want to stick with active rest for the rest of the day. But if you feel you can do more, then by all means go for it girl!!!

        • Rebecca

          OH and Zuzana has said that these are the only workouts she does in a day. Sorry, meant to answer you in first reply.

      • http://lucky2505.jimdo.com Simone

        I’ll do it: Yes, these workouts are her only exercise per day. She trains 3-4 days and has one day rest. Before the workout she does her warm-up routine (see her videos) and afterwards she does her stretching routine (see also her videos).
        There are only about 20 min of workout each day and don’t forget her “real-food” diet. So it’s all about high intense workout combined with the diet.
        Hope, this helps =).

      • Marcin

        You definitely need to expand the “About” page with FAQs and bio :-)

        BTW, the Ninja Jump Tucks are waaaay too much for 6am workout!!! Uff, I can still feel the pain from hours ago. Good set :-)

      • http://alittlesliver.blogspot.com/ Ariana

        It’s probably safe to say this is the number one asked question on bodyrock.tv…and the answer?

        Zuzana and Frederick NEVER work out behind your back! ; )
        What you see here is all they do.

    • Michelle

      Hi Abby,

      As per your question, Zuzana has a ton of different workouts to choose from, all you have to do is browse through her archives. Her range of workouts are far stretching, she makes sure to give her body and her audience a variety of quality exercises.
      Also, she doesn’t go to the gym, her and her husband workout at home. As it is easier to do so and it saves them plenty of time.
      Chow hunny =)

    • Antonia

      ONLY EXCERSIZE? ONLY EXCERSIZE? I go to the gym and I run and I cannot do these! I do watch Zuzana to try to incorporate some things and I even started jumping rope too and for motivation and fashion. What she is doing is the most intence form of workout can get. I did research on what she does and olympic athletes do such forms. Ask yourself..how many women do you see comming out of a gym looking like this?????
      Lots of people always ask her this and to answer this it is NO NO and once again NO! :) She doesnt believe in them LOL!

      • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

        LOOOOOOL!!! GO Antonia!

    • Tiffany Stephens

      nothing but her own bodyweight

    • Heather

      These workouts that Zuzana posts are the only workouts she does for the entire day. 20 minutes of intense workout is more effective than 1 hour on a treadmill!
      Eat frequently, healthy and do these workouts daily and you will get results!
      How was that? LOL!

    • Kindra

      Hi Abby!
      i wondered the same thing when I first saw Zuzana. She is in such incredible shape that you think she MUST be doing other workouts to look so great! But believe it or not, these are the only workouts she does! These workouts are short but intense! And of course her diet consists of clean eating and small portion sizes which keeps the fat off!
      We can all agree on one thing:ZUZANA ROCKS! :)

    • Tara

      Hi Abby,

      Zuzana has mentioned a few times that she does not go to the gym or do any other exercises. Her exercises that she shares with all of us on this site are the only workouts that she does :D

    • Audra Gatti

      Yup Abby, this is all she does for the day. She never works out behind our backs.

    • Pati

      Oh boy… ;) Zuzana only does the exercises she posts on her blog, she “doesn’t work out behind our backs!” :)

    • Angelina

      That’s all she does. Just the workouts.

    • Marianne

      Yes its the only exercise she does. She might do some yoga or light stretching but other than that, just the daily workout.

    • Adrienne

      I’ll answer :)
      Zuzana only does these workouts each day, but trust me, they work!! I’ve been visiting their blog for several months now and have seen some pretty big changes in my body. I’ve always been very athletic and fit, but never like this! Do these workouts regularly, and follow a nutritious healthy diet and you will see results! Thank you for sharing with us Zuzana and Frederick!

    • http://myskinnyjeansfit.com Dee

      No Abby! Look how she uses her body as the weight and her intensity levels are super high. This is all Zuzana does and it’s enough to kick your ass into shape…real fast.


    • Ivana

      Only these, thanks god;)

    • Suzanne

      ****ATTENTION ALL NEW VIEWERS!!!!!!!!!!!!!!!!!!!!: Zuzana “does not work out behind your back”. Try her work outs. They are as hard as she is! Thank you. Have fun!

    • Charlie

      If I may, they like to say that “we don’t exercise behind your backs”. These workouts rock. It’s a little unbelievable at first that so little could be so effective, but give it a shot – you’ll be impressed.

    • Patti

      Hi Abby,
      These workouts are all Zuzana does. She posts exactly what she is doing on a daily basis so we can follow along.

    • Andie

      Zuzana only does the workouts that she posts on here. She doesn’t “workout behind our backs”.


  • Jaanika

    Do you go run or do other sporty things beside these workouts?
    If you do then what? how often? and how long?

    • Rea

      Jaanika – these are the only workouts she does.
      Whatever is in ‘Daily Workouts’ is all she did that day.
      If you read through this blog you will see she has said so herself more than once, as we keep asking her the same question (How can you look like that and workout for only 20 minutes a day ?!).

      You can also checkout her diet tips under the Diet section.


    • Heather

      These are the only workouts that Zuzana does. 20 minutes of intense exercise is more effective than 1 hour on the treadmill. Workout regularly, eat healthy and frequently and you will see results.

      2nd question like this I’ve answered today. LOL!

    • Antonia

      Well she is sporty all the time really like she goes rock climbing with her hubby so you might call them adventurous pretty game for new stuff…

    • Oli

      Zuzik is not working out behind our backs ;) She does just what she is posting in the vids.

  • A. Jan

    Ha thanks for the threat at the end of the video frederick. “I will nunchuk your ass” = Motivation at it’s finest haha.

    Thanks again for the great workouts.

  • Marianne

    When you lost weight, how fast did you lose it? Like how many pounds a week?

  • Sveta

    I don’t mean to be innapropriate but I have a personal question. As a woman, do you manage to workout ALL the time or do you need to take a few days off each month for, well, women days? I usually have very painfull stomach cramps and sometimes find it hard to exercise for a few days, which upsets me because usually I don’t let myself take more than 1 rest days in a row but I endup taking even more rest days in a row. Zuzana, if you don’t mind answering, please tell me, what do you ususally do? Do you skip workouts for a few days or do you do lighter workouts or do you just do you regular workouts? If you find this question innapropriate or too personal than just don’t post it :) Thank you and Happy Valentines Day!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Sveta, I used to skip my workouts on these days, because I felt tired and I thought it is better to take it easy. Just recently I pushed myself to workout during those days and I was surprised how much better I felt.

      • Sveta

        Hi Zuzana. Thank you for replying! I’ll try it next time, maybe it really wouldn’t be that bad :)

  • gerri thronburg

    I keep reading and re-reading the instructions for my gymboss and reading how each of your workouts with timer, could someone please help me set it up…a little electronically challenged.
    Thank you
    By the way GREAT WORKOUT, my valentines day fun!!!
    Thank you

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      You switch it on with the NEXT button and then hold NEXT and CHANGE button at the same time to set up the intervals. Then use the CHANGE button to set up the intervals and the NEXT button to move forward. Gymboss also has a page on their website that explains everything. As you get the hang of it, it is really simple.

  • http://bodyrocktv jason landers

    hey z, great workout. wow those ninja jump tucks are hard!!

  • Charlie

    Ok, so I posted my question and then I thought: everyone is just going to tell me I’ll feel better if I work out. But *then* I thought: You should listen to your body too. So this is what I did:
    3 sun salutations
    10 side v raises each side
    3 sun salutations
    20 prisoner squats
    3 sun salutations
    15 pushups
    3 sun salutations
    50 punches (I just had a low stance and alternated air jabs)
    3 sun salutations

    It hardly took any time at all and was not at all difficult, but my body is happy to have gotten some extra oxygen.

    What do you guys think of this? I know it’s easy, but I honestly think that any more than this and I’d be puking.

  • Debra M

    Ninja jumps 8-5 1/2 -5-5-5-5
    Half burpee and pushups 8-7-5-5-5-5
    High knee and getups 4 1/2-4-3 1/2-4-4-4
    Rev Crunch 12-13-14-13-13-12
    Side Step Up 21-22-20-21-17-20

    WOO! That was great. I hate those ninja jump tucks, but I know they are good for me. I turned Gaga up nice and loud to keep me in time for my side step ups. Paying attention to the beat kept me moving instead of feeling the pain in my ass!!!

  • Martin Veverka


    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.

  • Jennifer

    HI Zuzana,

    I just wanted to say thank you!! I am really enjoying doing your workouts! I don’t dread working out- I actually have fun! I am not bored and I feel challenged. I truly appreciate all you do!! Have a Happy Valentine’s Day with your husband.

  • Charlie

    Zuzana, I have a question for you – it’s kind of personal, but I hope you don’t find it inappropriate: do you ever take any days off when you start your cycle? I was really excited for the new workout but today is the first day of my cycle and I feel so nauseated and – just icky that I don’t know if it’ll be helpful at all. I don’t think it’s just me being lazy – I’m really good at catching myself at that, I just don’t feel like I have any energy today. I went outside and took two walks today just to get a little fresh air and move around, but I just don’t know if I’m up for an actual WORKOUT. How do you handle this?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla


      That is indeed something very personal and by that I mean that every body is different. My suggestion is that if you are feeling poorly, then do not exercise on that day.

      Listen to your body.

  • Lorena

    Do you eat the recommended one gram of protein per pounds of weight?

  • anna

    Hi guys,and happy valentine day!

    i have a question…should i try this workout if i am skiny? if not can you tell me how can i decide which workout is for fat and which one is for building mass?
    for a few months i did almost all your workouts and i can’t still gain a few kilos…i ate a lot,but i know that i have a fast metabolism,so maybe that is the cause..

    thanks a lot anyway…

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla


      Zuzana is not fat and she is doing all workouts ;)

  • Hanne

    Doing this tomorrow! :-)
    But.. I can`t do the Ninja tucks.. My pelvis can`t handle that..
    Can you recomend any other exercises I can do instead?
    Hugs from Hanne! :-)

  • Sara

    Great workout!! Dripping sweat here! My results:
    Ninja jump tucks: 8-7-7-7-7-7
    Half burpees w pushup: 10-9-8-7-7-7
    High knees and drop down: 5-5,5-5-6-5-5
    Reversed crunches: 13-13-13-13-12-14
    Side step up: 16-18-17-18-17-18

    I love how it makes you sweat like mad, and it only takes 20 min!!!

    Thank you zuzana!
    /Sara, Sweden

  • Sara

    Hello! I can’t do the Ninja Jumps what could you do instead or what can I do to be able to do these? Thank you.

  • Tiffany Stephens

    ugg !!! I’m busting my knee caps Zuzana….What do I do to get off my knees for the Ninja Jump Tucks. Help!!

  • Tatyana

    Looks like a great workout, can’t wait to try it :) Zuzana, do you do any other forms of cardio besides the ones included in the interval training workouts that you have posted? I’ve read that it is very effective to separate strength and cardio on separate days….what do you think?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      The only thing she does is what she posts.
      Her workouts are a combination of weight training and cardio.

  • Ramae

    Id love to try this work out thanks…
    By the way will this exercise help stretch marks on my the back of my leg (calf) ?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      I dont think exercise helps you with stretch marks. They are the result of quick growth (pregnancy, adolescence, gaining weight or even crazy muscle development with things like heavy duty bodybuilding). The skin does not have the elasticity to adapt to the changes with stretch marks as a result.


    This is my favorite, I’m gonna go knock it out today! Girl I love you, my boyfriend can’t keep up with me in the gym and nobody else can either haha you would be a fantastic workout buddy! Keep these coming, you keep me motivated to rock it out in the gym. You’re a strong ass girl! Lets kick some guys butts together lol

  • Tiffany Stephens

    Hello, Happy Valentine’s Day!!! Can’t wait to get busy on this workout. Have a great day

  • Megan K

    Hey Zuzana and Frederick,

    I am not able to do the ninja jump tucks, they are so hard! Do you have any variations? And I was also wondering, I have no problems getting myself to workout, I love exercise, my only problem is diet, how do you guys keep motivated to eat well all of the time? =)

    –Megan K =D

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      I speak for myself that it is a choice. You want to be healthy and therefore make food choices that help you with that. The food choices in my case mean clan eating.

      Clean eating and portion control + exercising of course= a fit body.

      There are so many awesome recipes, there is no way it becomes a problem to eat like that. A lifestyle.

  • http://www.topsportsgroup.nl Daphne

    Hi Champ, what a beasty work out! I am going to try it this week immediately. I already bought the pink gymboss interval trainer (after having seen it in your videos off course) so…. Lets go!

    One thing I would like to ask you in general: do you do one work out a day if it takes around 20 minutes? Or do you do more? Like one in the morning and one in the evening?

    And I also have one specific question: my weak spot is my lower back. If I have a lot of stress, I can tell by the feeling of my lower back. Exercising makes my lower back stronger, but is it ok for me to do all the excersises you are showing?

    Thanks for your reply and have a great day there in Malta.

    Greetings from Holland,

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      1 workout 5 days a week in general.

  • Agata

    When I do eg squats, or lunges my knees knocking, I mean, some bones inside my knees make that unpleasant sound. It is probable because of lack stifle cartilage liquid or sth like this. Do you also have knocking knees?
    It doesn’t hurt me that’s why I don’t care about it. Do you think it’s dangerous?

    p.s.NIce workout

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      as long as it doesn’t hurt :) )

  • http://www.bodyrock.tv pinkblack

    adorable discibline and body !!!!

  • Belkis

    zuzana, ya so gorgeous!!

    if i do 2 of your workouts everyday is that enough to get abs in 1 month? i weigh 135 lbs and i wana lose 10 pounds in 1 to 2 months.

    or can i do 2 of your workouts daily and add in 45 mins. of elliptical for cardio?, will that help speed up the weight loss or is that extra cardio not needed?

    please reply, thanks you are so awesome! i’m already doing 1 of your workouts everyday and can already see a difference in my body! =) your dogs and freddy are so cute!!!!

  • Monifah

    Thanks!! Thought about having a day off today but had to try this workout, a day off tomorrow than ;o). Thanks for this website, it is super motivational and great workouts, wish I had known this site a year ago already. I’m 29 and have two small children and your workouts are ideal to ‘squeeze’ in between the rest of daily activities and keeps me strong and energetic throughout the day. Looking forward to the new workouts!
    BR Monifah

  • DeLavell

    I love the workout. But I don’t tire easily, I done all of your workout it just give me more energy. What should I do? also I have p90x I get more energize. Help me.

  • Martina

    Killer! Great one. On the side note did you ever came across or tried the P90X program? What are your thoughts on that? I just find it interesting when hard core fitness people share their opinions about products available out there. Thanks and see you in your next workout.

  • April

    Zuzana, what is your take on exercising when sore? I’ve been following your routines and also using your plan of 2 workout days followed by one active rest day. However, every day I do one of your workouts I am sore the next day. I’ve heard that it’s not good to work out when sore because you can cause cell damage, but taking a rest day every other day seems too much! What do you do in this situation?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      I you feel sore the day after an intensive workout, then try to do some very light workout or any light activity. You should move, because it will help with the recovery process, but you shouldn’t do another intensive workout.

  • Kevin

    Good Morning,
    One of the thngs I love about your workouts is that I don’t need to buy expensive equipment, I just use what is here. I do adjust some things since I am 51 so I do what I can and they are great workouts. Thank you

  • Pingback: Fat Assassin Workout

  • Stine

    Hei Zuzana :)

    I was just wondering something :)
    I have never tried your exercice… But I have seen many of ypur videos…

    How do you eat (like how many times a day, is there something you donæt eat, like carb og someting)… How many times a week do you train… and how long time it took you to get the body you have now…

    - Stine

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla


      How about a self tour of Zuzana’s blog? perhaps the diet tab will give you answers to the questions you are posing… also check “fitness tips”.

      Many of us train 5 times a week with great results.


  • Gisell

    Hey zuzana! This was an awesome workout routine like every other workout u post. Im having trouble doing the ninja jump tucks. I assume my level of fitness is not high enough to do them? I have only been working out for the past three years, so maybe I have to keep working on it.
    I was just wondering if you know what exercise I can do that will help me out doing the ninja jump tuck. Maybe something milder that will get my abs and legs strong enough to do the ninja jump.
    Thank u =)

  • Alex

    Is this training good for men too?

    • http://www.janetspreiter.com Janet

      try it and see!

  • Elena

    this is a REALY effective workout!!!!! Perfect!!!

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    oh this looks great! I’m taking this weekend off but will get back to this next week :) )

    can’t wait!!

  • Takhmina

    Hi Zuzana,
    OMG, this workout was just too good!!! I feel exhausted but happy, yay!
    I have a question for you. I’m a very active, energetic person and working out and healthy living is an integral part of my life. Thus I’d love my bf (and subsequently life partner) to share this life style. But so far I have only known and been around the guys that are far from sport at all. They have all kinds of interests but sports. I’ve been told that i have raised the bar having very high expectations not only for myself but also for the opposite sex. I don’t know what to say here, I’ve grown up to learn to value myself and cultivate myself in every way possible. And physical appearance (achieved through excising) is just as important for me as the inner world. My question is should I hold out for someone that would share my boundless enthusiasm for healthy living and sport or is it just too much to expect???? And maybe it is not so important after all that the one by your side is just as fit and healthy and energetic and active, etc. Because looking at you and Frederick I get the feeling that I should.
    Thanks you beforehand!

  • Nadya

    Amazing workout! i could hardly breathe afterwards…

    What i really like about your workouts is that they are

    quite short, but extremely intense, so if you’re pressed

    on time you can still do them. Thanks!

  • http://lucky2505.jimdo.com Simone

    Just ordered a Gymboss! Looking forward to doing this workout. Sweat means that you really trained hard. So that’s good! Nice workout!

  • Ranjith

    u got a real structure…………

    • Antonia

      Bad Ass Smokin her is!

  • http://www.youtube.com/shadowxbulb Maryam

    I am sweating like crazy! Awesome workout though! :D x