Hi guys,
Today’s workout will take you only 12 minutes. Many people who are new to this site are asking me if these workouts are the only exercise that I do. Yes these workouts are keeping me in shape and can get you in shape as well. There is no need to spend hours in the gym if you want to loose fat and get visible muscle tone. The shorter the workout is the harder you can push which will result in very intensive training. You will be building muscles, burning fat and sculpting your body. Whether you will be tiny or big depends on how much you eat. Either way you should eat many times a day. At least 5 times. If your goal is to be strong but small, than you should stick to small portions and include lots of vegetables and fruit in your diet. If your goal is to build big muscles, than you have to feed them with bigger portions and a lot of protein.
My goal is to keep my body strong but small so I have to keep my portion sizes small as well which is kind of a challenge. For me it’s hard to eat small portions not because I feel hungry, but because I like food and I have constant cravings. Some days I am doing pretty good and some days not as much. If I was being really disciplined with my diet, my arms, and legs would be smaller which is my goal for the summer.
if you want to reach your goal faster, then you should know exactly what you want and write it down. Follow the basic rules that I have mentioned above and you will see nice changes happening soon. At the end is all just about discipline, because the rules are simple.
For today’s workout you will need an Interval timer. I am using my cool Gymboss Interval Timer that keeps track of the intervals and rounds automatically and lets me know with sound and vibration when to switch exercises. I am also using my new Ultimate Body Press equipment for bodyweight training which gave my workouts a real boost, because I am sore in a way that I haven’t been in a long time. It is good to incorporate new challenges into your workout. This basic equipment is not a gimmick. It requires your muscles to work really hard. Lifting your own bodyweight is never an easy workout. This equipment just allows you to do it in different ways.
Enjoy workout and have fun with it,
Zuzana.
1. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.
Push Ups On the Rings ( for those who don’t have this equipment, do legs elevated push ups, because this exercise should feel really hard)
and
Jump Lunges
2. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.
Military Pull Ups
and
Low Jumping Jacks – these are not regular jumping jacks, so stay low with your knees bend at all times
3. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.
Oblique Knee Raises on the Torture Machine (in other words Dip Station)
and
High Knees with Jump rope
hey make a cook video
Hello,
I’d like to look through the FAQ’s, but I can’t find the page. Is that section still on your website?
BTW, love the site; very motivational and informative. :-)
Hi Zuzana, What are some good exercised that will help me get rid of fat on my inner and outer thighs as well as the back of the thighs?? Thanks
Unfortunately there is no proof that it is possible to burn fat from particular body parts. Our body tents to burn fat from all areas at equal rate. The best workouts for burning fat are full body intensive workouts that I do. For the problematic areas it just takes more time before you will see results, so be patient and stay consistent with your training.
I would like to add what i know about Caffeine for the question that Marinaki asked.
Some health & weight loss experts i’ve read have wanted a complete ban on coffee in particular. The reason they gave was that it has an unfavorable effect on blood sugar levels and insulin if drank to excess.
However i’ve also read that a coffee can help prevent low blood sugar in diabetic people and that it also helps to burn extra fat and expend more energy during work-outs so there is alot of conflicting advice out there.
The conclusion is really that no more than two coffees a day is recommended if you have serious health goals.
As for me i get a big slump in energy if i drink a coffee on its own and not part of a meal.
As for cellulite..i dont’ know..the best advice i heard was just to try to drink more water, lose excess weight(if over-weight) and include lots of fresh foods like berries and essential fats like avocado, fish oils..etc and dry skin brushing. I think its due to your over-all lifestyle, not just caffeine. Detox enthusists always seem to demonize caffeine along with the usual suspects..i.e. Alcohol, dairy, sugar, white flour and processed foods.
Also i heard coffee has excellent properties for your liver and is also a good source of anti-oxidants too. Best wishes deciding whats best for you!.. :)
katy perry – i kissed a girl .rar, you liked morning after dark (Timbo) you’ll like this too
Hey Zuzana!
Great exercise! I ordered the same equipment, can’t wait to do the exercises with the equipment! They are awesome.
I had a question, do you have any recommendations to keep the energy up during the day? I have my tea in the morning and afternoon, eat 5 times a day, but i still find myself tired, any recommendations?
You’re Awesome!
Montanna
Hi Zuzana,
I found one of your videos on the youtube homepage and was just amazed! I am super excited about trying one of your routines out tomorrow and was wondering if you, or any member of this site, had a good recommendation of which workout to start with.
Thanks!
-Tarrah
Hi Tarrah – just jump right in anywhere :)
Wow! I found your site through a link on YouTube. You are the hottest woman I have ever seen!
This workout is a frggin’ torture fest. I just started it this morning and could only make it halfway through the entire routine. But my goal is to make it through the whole 12 minutes and keep it a constant part of my weekly regime.
Thanks for the great tips and keep rockin’ that beautiful body.
Running is an essential part of my week -I love it. I look to your site for the speedy toning workouts & recipes, but I need help on stretches for the upper body just prior to, and after running. My legs are doing incredibly well (thanks to a switch to barefoot running), but I often have deep back and shoulder pains (notably in the rhomboids and the right-side Teres major) after hard sprints. My current warm-ups don’t seem to reach these muscle groups well and I fear that it limits my speed potential.
Additionally, do you have any recommendations/ archives for pack lunches that are high in protein & carbs? Sounds crazy when I look at it…
Thanks for your site!
Hey Zuzana,
I have been checking out your videos and I was wondering if you have ever thought about recording and sharing the entire workout. That way people can follow along and make sure that their form is correct. I realize that not everyone will be as quick as you the first time around, but over time, maybe. You might even make some money off these workouts if you bundled them and sold them through your website in specific sequences. Just a thought.
J
Hey Zuzana,
I was just wondering what is the best diet? I have the normal problem with my belly, i have tried and tried to get rid of it but it just doesnt go away. Do you have any tips or food choies for me?? Btw i love your workouts…they are very unique.
Thanks, Crystel <3
Hi Zuzana, could you please suggest an alternative for the military pull ups and the oblique knee raises? I would like to do your workout today, but I do not have the equipment needed to perform these exercices.
I saw tht you advised to do the leg elevated push ups in the 1st part of the workout,so maybe you could suggest a few more? :-)
Thank you in advance!
Second this!
The main appeal of bodyweight exercises to me is that I don’t need to buy equipment and can get a great workout at home easily. The body press looks amazing, I feel so tempted to get it, but.. it’s kind of pricey. It’d be great if you post alternatives to all exercises that require some kind of equipment!
But great workout routine as always, thank you so much! And get well soon, both of you!
Excellent workout, what is your max number of pull ups now?
Time to have a test
hi zuzana
do you think you will do any unedited workout videos so its easier to work out together? :) thanks.
Hi nina,
Maybe this full workout would be better included in a DVD than as something on the web.
–Chris
Definitely a better idea I think…keep to the short versions on the web. I like to just quickly get a chance to see an exercise and its form if I’m not sure about it, and it’s easier to so that in Zuzana’s current format.
oops, I mean “do” that in the current format
Hi Zuzana:) Im am really impressed by your disipline,strenght and the way you push yourself to maximise each set.I tough I now enough exercises for a lifetime,but you actually learned me some more :) Im 1.75cm,84kg-trains kettlebell,rings and more,but want to get even more toned in my body.I eat oak,egg white end oliveoil 5 times a day, but I need to train more cardio(like you),crossfit a-like,do you have some tips for diet?I train 6times a day,2 hour a day (strenght+25min cardio)You are the definition of fitness,your body is really toned,and you are so positive!And you also is stunning,I must say. Keep up the good work(out)
Charlie is cute! Is there any way to get the best of both worlds? I think muscular legs and butt is sexy, but I don’t want big, bulky arms to go along with them… Can I just focus my strength training on my legs and not work out my arms so much, and that should do the trick?
hi zuzana! i wish i could do this workout but i don’t have the equipment! would love it buy it i am just afraid i wouldn’t use it as much as i should!!
i know that a HUGE part of your success is because of your diet and i was wondering if you could maybe log a food diary for 2 weeks or so for us? like maybe take pictures of the portions you eat at each meal so we could see how much you eat in one day….i know you eat clean and eat lots of fruits and vegetables with small portions but i think it would really help us out a lot to see…plus would make for a great entry!!
thanks! you are such an inspiration!
I totally agree on the food diary. You work hard and burn a significant amount of calories yet you are building and maintaining muscle. It is easy to say eat smaller portions of clean foods 5x day but there are so many people out there (including myself)that would love to see exactly what that means for you (and translates to) for them. A week-long food diary with pictures and types of foods/drinks would end..the endless questions about what you eat:) I hope you will take us up on this..I know it’s a pain in the butt but like all things it will pay off when you can refer someone to that area of the site! Please??
Hi Zuzana,
What is the make of your intival timer?
Ben
Hi Ben – there is a link to the timer in the post :)
Did my first body rock workout yesterday! It kicked my butt. Had to take a little bit longer rest periods. Excited to try the next workout!
Hey Zuzana
you are very inspiring, I would just like to know the name of the machine that you use for the push-ups. the one with the black frame and strap handles. it looks like it would be very usefull.
Thanks
Hi Victor – there is a blue link in the post :)
okay so what i’m about to share with you is in no way suppose to be mean. I just finished your fat burner assassin workout and towards the end of the workout, the chair leg ups, I said…”this bitch is crazy”.
I am soooo sorry for saying that!!! I am not sorry for finishing it and being all out of breathe and feeling all my muscles ache though. THANK YOU so much for being a crazy bitch. (in a good way)
-Eric
I love that comment :) I might use it as a name for my next workout.
Tried the workout. Very good. To add a little resitence on the low jack I did it with 10 lbs dumbells in each hands and also did regular jumping jacks but kept my legs bent. Try it it’s pretty nice and it works the shoulder at the same time:)
Great workout. glad I got to see this one it will be part of my rotation for a long time to come. I like the last picture up there it looks like youve got a training partner and hes showing you how to get a good stretch in.
Hi Zuzana,
I am trying out your 6 videos for beginners now. I feel good as my body is aching. Was wondering where do your workout attires are from & what do you wear underneath the sexy workout top? Thank you
what a difference 12 minutes make! just tried it and i feel great! because i don’t have the same exact equipment, i modified the exercises and made my own “torture machine” using 2 chairs to do the last set for the abs and did pushups with my feet elevated. instead of pullups, i used some free weights and did military presses.
I don’t have a stopwatch, so I found one online and turned set it to “auto-start” and “loop” at 30 second intervals and checked to make sure the “sound” was “on” … I like the drumsound. (See timer stopwatch settings http://www.timme.com/timer-stopwatch-settings.htm)
I wrote my workout plan on a big whiteboard in front of me so I could remember my plan….
example
1st Set: pushups / jumping lunges
2nd Set: military presses / low jumping jacks
3rd Set: abs / jump rope jumps
Not to sound crazy, but honestly, by the last set, I could already see the definition in my muscles!! No joke. I’m gonna try to do this almost everyday for a few weeks and see what happens. I think I will vary the exercise moves and do triceps/backs/etc for another session.
Remember to take those 10 second breaks and have enough fuel/food in you ahead of time so you don’t pass out. You will need the energy. Don’t uinderestimate the intensity of this workout!
Loved this workout! didn’t have the dip bar so I used the pullup bar and just did hanging knee raises but instead of straight up I did it side to side.
Hi Zuzana,
I first found your videos in youtube, and glad that I discovered your website today =). I am 5’4 and about 106 pounds, I am intrested in getting healthier and to increase my fitness level. I don’t have a lot of muscle in my arms and abs, and I still do have a little fat all around my body. Would working out with your daily workouts about 5 times a week would be enough to get rid of the fat or would I have to do some extra cardio? Thank you so much =).
P.S I think that you are truly inspiring and beatiful inside out =D!
Hi Sophie – check out the recent Fitness FAQ video we posted a few days ago :)
I found ur website by chance.
I hope that someday by body will look as amazing as yours.
Thank you for the motivation :)
Perfect! Just proves that the I don’t have the time to workout excuse just doesn’t cut it. 12 mins is perfect fat burning opportunity.
Zuzana,
Your exercises seem difficult for bad knees. What are your suggestions for people with arthritis in the knees? By the way, I’m glad to know that you’re sharing truth when it comes to burning fat. A common myth is that we could target areas of fat to burn. Thanks and God bless you.
Elston
I am most amazed by the fact that you have Charlie trained to coach you through your cool down stretches. And he even participates!! ;)
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Suzy, I started looking at your workout videos and I liked them because you dont need fancy workout machines to get in shape. I would like to know which is your beginner workout or if I need to do them in a particular order? Thanks. Dora
My pull up bar arrived so I gave this a go today (had to modify it last time), it was very intense and I had to use the chair for every pull up apart from the first but I’ll get there! Thank you yet again, I’m on my 11th day of my 50 day challenge and I’m finding it so much easier than last time and I can definitely see changes.
this is my first post, &i’m sorry it’s not more relevant, but-
OMG the last picture is sooo adorable! ((:
That workout looks intense! I would last 2 minutes…seriously.