BodyRock.TV

Thank you for explaining this so well! I have had this conversation many times with friends and co-workers who scold me for my short workouts. But what always amazes me is when we go our separate ways at the work gym I am dripping and shaking after completing one of your wonderful workouts, while they haven’t even broken a sweat! But I let the results speak for themselves! Since finding your site and going through your routines ~5 times a week (give or take a day) and exploring clean eating, I have finally begun to lose weight and lean up! I have been a fitness enthusiast for many years now, but I have to say that your program is a perfect fit for me and my lifestyle. The key is to get your metabolism revved up so that you can continuously burn calories. As the old saying goes; it’s quality, not quantity!

Thanks Zuzana and Freddy!
Angel

To the lady that made this comment,we would like you to join in with us and start exercising for no longer than 20 mins 5 days a week, then we would like to hear your comments thank you .

wow…. this is really good.
i didnt know until now!!!!!
xxxxxxxxxxxxx

Thank you for this great article. My own experience has been that changing from doing up to three hours of traditional exercise every day (mainly two The Firm workouts plus another hour of cardio with some toning) to your workouts has hugely improved my muscle tone and has helped me get rid of my remaining flab – there’s very little left now and I foresee that disappearing in about another month if I continue this way. I started doing your workouts at the beginning of April, at first integrating them into my other exercise then after about a fortnight doing them exclusively.

Yesterday I did the Power Girl workout and at the end of it I was soaked in sweat and my legs were weak for about an hour – I felt great! :D There is no question whatsoever in my mind that your workouts are far superior to my old routine: I only have to look in the mirror!

I look forward to your other articles, thank you :)

Glad you said it.

THANK U zuzana, i can’t wait for your “how to get toned” post :D

and PLEASE talk about a diet that won’t cause a muscle loss because the lack of protien or so :(
i watched the video that you have put about the vigiterian diet, but i’m afraid of losing muscle :(

how much protein should a person take to build a muscle and get toned, is it true it should be around 100 pounds and more ? i’m 50 kg (110 lbs) ?

Zuzana, while I love your workouts, I have to say that I’m in agreement with the comment posted by a viewer. Speaking from my own personal experience,I was doing your workouts every day for about two weeks. While my muscles were very sore, I could see no difference when I looked in the mirror. Even if you build all of that muscle, no one can see it if it’s under a layer of fat. You have to do at least 30 minutes of cardio at least 3 times a week to burn fat, and it’s good for your heart. Everybody needs to listen to their own bodies and find out what works. What works for Zuzana may not work for everyone else (mere humans.) As for me, I am alternating Zuzana’s workouts with longer cardio and yoga/pilates workouts, because that’s what I think works for me.

hi,
i loved what you wrote and i’m waiting for more info. thanks,
sonia

Very good point Zuzana! I love the intense training…(not when i’m doing it all that much) but after I’m so proud of what I’ve done. If you can do it, then I can too :) Anyone that sticks with this website and does what you do, (and eats normally) WILL be happy where they are 1 year from now, and feel better from the very start… I think we are all super lucky to have you start a website where anyone at home can train with a pro! Thanks again :)

Hi Zuzana! I look forward to your post about the muscles (for guys). thanks

Ahoj Zuzko, moc děkuju za tento članek. Konečně sem pochopila, co dělám špatně. Začala jsem podle tebe cvičit asi před 5 měsíci a musím říct, že jsem se opravdu dostala na vyšší level ve cvičení, protože na začátku sem nebyla schopná ani pořádně uděla squat. Můj problém byl, že jsem jedla příliš, takže jsem hodně nabrala ve svalech, těď se na mě sice nic moc neklepe, ale jsem strašně široká a většina věcí mi není a jsem z toho úplně zoufalá. Navíc jsem těď měla problém s koleny, takže nemůžu cvičit na 100% a léto se blíží a já bych nejradši chodila ve svetru a teplákách, aby nebylo nic vidět.
Mám strach, že když budu jíst málo a nebudu moc tak intenzivně cvičit, tak jediné co budu hubnout budou svaly a žádný tuk. Opravdu už nevím, co mám dělat, moc prosím o radu.

Thanks for that :] it clears a lot of things up for a lot of people, and we see the benefits of eating 6 times a day in there too!

Great info Zuzana and Frederick, please answer
my question about how we are mentally affected by pushing ourself so hard in HIIT or Tabata. Do you feel/know that it can cause mental strain/stress or burn out?? Just because there is so much information about doing high intensity training MAX 3 times a week??!!!

I don’t feel anything myself that even resembles burn out and i do your workouts 5 times a week but could it affect in the long run mabye??

Kiss M

It is also that workout shorter or till 45 minutes are better because of testosteron level.
After 45 minutes the level will go down again.

Hi Zuanna that was brilliant so many people read something and take it as gospel and if it was true why arent they walkking around with their own personal goals achieved – for me you have shown and are living proof if you work youre backside off in the allocated time the results are fantastic and speak for themselves !!!! You are what 99.99% how us girls want to look – plus your workouts are fun interesting – inspiring – if someone wants to run 30 mins plus a day that fine but if they “keep doing what they always do they are always going to get what they got ” wheres the results in that ? of course if you love running do it – what people have to decide what do they want to achieve from their workouts -I know where I am staying – thanks Zuanna your a star ! X

Also, you might burn more fat RELATIVELY seen with longer, lower intensity workouts, but in the end, the exact amounts (of fat vs carbs used for energy) are pretty much the same between short high intensiry workouts and the aforementioned longer ‘slower’ workouts. (to clarify: in percentages you might burn more fat with cardio, but in axact numbers you won’t, because strength training burns more calories and thus fat even if your actual workout is over).

Well said Zuzana!

(corrected below)

Great explanation. I find that as I do these workouts I have to slow down because my hear is pounding and I am breathing so heavily. My muscles are fine but I just can’t continue aerobically at a high pace. Is this what you mean by max effort or are you talking about muscle fatigue ?

Mark.
Reply

i have heard alot about eat or not to eat after a workout i personally need something to eat after 1/2 cup oats usually with honey or maybe some fruit or a couple of boiled eggs and a piece of whole grain toast.
what are your thoughts on these after workout for breakfast i have found that if i eat something small like these i dont want to eat everything i see
i work in a resteraunt where everything is fried and they enjoy making fun of my bringing food to work but like today i will be there from 1030 am till 8pm i have alot of small things i will munch on all day
but i have to say since feb i have been doing these workouts and started eating more fruit and veg i feel great all day/ everyday
thankyou for every new muscle i see

This is very good and correct information. Just wanted to add that many people work out in the morning on an empty stomach because the glycogen stores (carbohydrates) have been depleted by the time that you wake up. At this time, you can immediately start into a fat burning mode.

That being beside the point, Zuzana is also completely right on about metabolism. Cardio raises your metabolic rate for about two hours after you work out, whereas the increased metabolic from weight-lifting last for about 10 to 15 hours. And a high intensity mix of the two not only depletes glycogen levels quickly, but it puts you into an anabolic state (muscles growing). As stated above, an extra 5 lbs of muscle burns an extra 250 cal a day! It is beyond me why anyone would work out for an hour when they could get better results from working out for 5 to 20 mins at high intensity.

Wow, a great post!
I’m so happy to have found your site, because it’s exactly what I was looking for. And after only a week of following your workouts I noticed better definition in my abs and arms. So excited! ^.^
The best part is I can never get bored with these exercises, and that was the main reason for not working out regularly. But not anymore!
Thank you Zuzana, you are a revelation and an inspiration!

Normally I do not post online (I’m internet shy I guess) but I felt compelled to respond to this blog. I used to be one of those people who thought that I needed to spend hours on the treadmill or elliptical to burn fat. Then I would be dissapointed by the lack of change on the scale and just give up. I work ridiculous hours and am constantly tired but when I came accross bodyrock I was intrigued by the idea of working out for a few minutes a day. I was skeptical about seeing any real results but felt any activity is better than none. I have only been doing these workouts 5 weeks 4-5x a week and I have already lost 8 pounds and 3 inches and gone down a size. To the commentor I say this: If you’re spending hours trying to lose weight you’re wasting time. Try the workouts, give it your all and eat well, you’ll become a believer too.

I completely agree you have to put your all into these workouts,I have done loads of DVD workouts all over 40mins some even being 1h 40mins, but not tone up, for the pass year I have been doing your workouts and my body has changed tremendously more musle, tone, strength and energy, and i have never gotten these results with any other workouts and ofcourse my cute looking Gymboss timer its the spice to my workouts.
I am normally wiped out after the 12 min or 20min workouts and am also dripping in sweat by the 3rd -4th min that un heard of lol but ZUZANNA workouts is what keeps me going and the support and challenges from this site :) Thank you much..

Hi Zuzanna and Freddy,
I love your interval training workouts but sometimes I find they’re too short. I can push my max and I do, but I find it easier to slow down because I don’t have a goal or a set number of reps.
I’ve been going back to do your older workouts from November which I thought were great. Mentally I think they are harder because you can hit the second round and know here are 3 more to go. Plus, having a number of reps plus your time makes me go my max to try to beat you.
I was just wondering if you could put up some more of the time challenger workouts.

Thanks, and awesome job.

100% agree… the main difficulty with these types of workouts (IMHO) is to work at your max. It’s easy to take a little extra break, cut a rep or two, poor form etc…

Gym exercises can benefit from high intensity too; combo exercises together and limit the amount of standing around time.

I have achieved good results (210lbs to 183lbs) with similar exercises & diet (reduced intake).

Love what you guys do… first comment, kind of nervous.

Yeah your first comment was bs.
No offense.
I lost 10 pounds doing barely your workouts (they’re hard! I couldn’t complete like 70% of them!)
and i didn’t change my diet.
You dont need to go for at least 30 minutes to lose weight. I did cross country and didn’t lose a single pound.

Thanks for clarifying Zuzana :) Hopeful stupid comments like that will sieze to exsist on your site.
If they actually did your workouts, they’d understand how it burns some serious fat.

this is so cool.
This week I did:
Monday: 20 min. Best Cardio Workout
Wednesday: Psychopath Workout
Friday: Stereo Love Wokrout
Sunday: Fat Fighter Workout
and I have to say that I feel so much better and no more tired. I have to exercise every or every second day, because when the 2nd day comes, and the day before i didnt train, I feel a lot of lust to workout again and feel like to push myself very hard.

I love this site.

Sometimes you just have to stop thinking so much, get up and do it. I did and so far I’ve lost 10 pounds. You have to try Z’s exercises, they really work!!!

“My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.”

I can vouch for this. Before I started your workouts, I did pushups on my knees, and I could only do about 2 pullups/chinups without assistance. Now, I can do any pushup a guy can do, and I can do 5-6 pullups and chinups without using assistance like a chair. Recently, I went to the gym and was surprised that I could easily add 20 additional pounds to my leg press. I’ve seen a huge difference in strength.

I’m not a scientist or a trainer, but I know for a fact that your workouts are awesome. When I used to go to the gym with my friend we’d be on the treadmill for up to an hour and I wouldn’t feel as physically challenged and spent as I do after 30 mins of your workouts…and I definitely wouldn’t feel stronger the next day. That’s how I know your interval training is amazing! It breaks you down like nothing else only to put you back together better than before, LOL

Oh, and I used to thing burpees were pure torcher, but now I kind of enjoy doing them. That is definitely a change!

Great explanation!

For the one who had the Q: try the workouts, than you’ll see it works!

For Zuzana: Me and my boyfriend have started to do your workouts, and altought he is very fit (he’s a referee,so he must be super fit) and I’m not fit at all: both of us have such a strong muscle strain even in muscles we didn’t know existed that we need 2-3 days to recover! These workouts are wonderful!!!

Suggestion: good idea to explain how to build bigger muscles for men. Do explain pls. :-)

Hi from Hungary

You can not outrun a bad diet!

Zuzana’s workouts are extremely effective. But if your goal is to lose weight, you can not depend on exercise alone. Diet is key, period.

Lovely insight. Thanks for giving us understanding Zuzana! I can’t wait to read your article on the other topics next week!!! Thank you :)

Hi Zuzana, A question I have is I am (and most of us here) are no where close to a body like yours.. are these workouts for someone who is starting with body fat percentage of 25% – 28%?? Will this work? I completely belive in your workout… like you said, girls don’t want to get bulky just wanna tone ..well have a body like yours!!! but since 2 years that you’ve been on yr website, you’ve been active and thru hardwork gotten the great body you had 2 years back and the fantastic body you have now..

but what about us.. like me, I still am no where even close .. my aim is to reduce my fat% to 18% to begin with. Will your workouts help me with that

I know you have a lot on the blog, but this is a common concern and your response will really help

Although I still run (I have been running for like 15 years), doing your workouts have seriously changed my body. I eat pretty well (except for my bucket o’ fro yo at night at the witching hour – I am turning into a monster), but two of my friends yesterday asked me if I could be any leaner (I told them really giving my all to your workouts as well as to the now reduced amount of running I do is pretty much the only thing I have changed). I couldn’t believe my ears… and at the age of 31, not having picked up a weight in years, and eating fro yo in the middle of the night for a month, that was the best thing I heard all day, NO – YEAR.

I think I am in love with you…

Stephenie

P.S. Can you include more exercises focusing on the posterior chain…I know it’s hard without a pull-up bar and such, but I am finding that my hip flexors, etc are becoming a lot stronger. I say this begrudgingly, despite how much I absolutely LOVE the new exercises, by the way, but you have a brilliant knack for knowing EXACTLY what needs to be done. xoxox

I have been working out in the gym and running for a few years now…. So when I found this site I had a hard time thinking that it would work! I spent so much time at the gym or running I never had time to stretch or spend time exercising my dog it was always one or the other I never accomplished all. I was really board with my current workouts and Zuzana looks so amazing, I really wanted to give it a try. So I told my self I do two of her workouts in a row! Well I did my warm up a short jog with my dog and my first workout which left me feeling like I was going to throw up and I could not do the second workout so I just stretched! So last week I did six workout outs in six days and I feel great I! Now in an hour I get in my cardio with my dog my weights workout and 15 minutes of stretching! So I can accomplish it all in a day where as before I never had time or energy to do it all! Now all I need to do is alter my diet!

Thanks Zuzana now I can do it all and I’m not board!

My advice is just try the workouts and if you are so desperate to make it longer try to do two of them back to back I bet you will not be able to! The workouts and exercises look so easy… but once you are doing them they are killer!

You have to have a proper warm up though…

Zuzana i have a doubt!

How many min hours of sleep are necessary for working out the next day and recovering??? Once i read u put u didnt workout cuz u have a bad night.. by bad night u mean u slept like 6 hourss???

Zuzana, your workouts and inspiration are what keep me coming to your sight. I love the fact that you are so true to yourself. You make us all feel like you really care and show it. Futher more you have allowed us to come into your life, its more personal and believable. You and Freddy are the best. You are good people doing a wonderful thing for all or us. Keep going strong and forward with your dreams, we will keep believing right beside you. Thank you from the bottom of my heart. Oh, by the way, I love the new format. It has been really really helpful to have you show the exercises in detail at the end. Great idea! It helps my form better. I know you have done alot on diet, but maybe could you share a whole day with times on what you eat. Crazy, but I know others would love that also. Thanks a million times over. Hey, Freddy, I am Canadian too.

What if you’re not used to such intense workouts? Wouldn’t it be bad for a person who hasn’t worked up to it yet?

Thats such a great post, its good idea, to tell more for example who are begginers, and still have many question’s, about weight training, how to build lean and beautiful body :) Thank you, for sharing your experience. Appreciate that

Zuzana,

Hi, My name is Martin, I am form Hong Kong, I have been watching your website about a month, I found your web form you-tube by just search some warm up exercise, and I saw u also has some exercise for us to do, after I saw your workout, your perfect body shape attract me to continous to watch your workout in everyday, now watching your web is already my part of my life now^^!

Anyway, I have some question want to ask u, and hope u can help me. I am 29 years old, 183 cm height, and 175 pounds, my belt is around 34 inch, after I follow u to to do the exercise, I feel great, power everything is increase, but the back is the part I very weak, how can I train up my back, coz the pull up exercise, I can only do one with no any assist, after I need a chair. this make me worry very mush, I don’t worry how the train the chest, shoulder, asp, etc, but the back is very hard to train, can u share me some tips?

regards,
Martin.

Hi all.

The HIIT is awesome workout, even that it takes 15-20 min top.
But You wont do the workout only. Warm-up first that takes 10-15 min thatn exrcise 15-20 min and is recomended to streach after exercises, so its another 10min.
All together 35-45min thet should equal Yours time period.

I personally disagree with short workouts and do about 2h with jogging, crossfit, Zuzana exercises, (or any HIIT)than colldown and streach in it.

For loosing fat my old trainer used to say: “talk less, eat less (he ment junk food) exercise more”

Keep up the good work.

I LOVE this site :D

Well said. You have to remember you don’t get looking this good having a cheeseburger after a workout. Crap in, crap out. Eat well, stay consistent, max effort and ANYBODY will see results. Z~ thanks for the info and honesty!

I also agree with your 100%. Short and intesnse workouts are the best for fat loss and lean muscle. This is based on researchs. I do treadmill sprinting twice weeks and these are real killer workouts but not like “Sexy Pain Train Workout”. I did this workout and my body was like on fire not even close when I do treadmill sprints. By the way, I did the Fierce Body Train Workout today.

Iris Gomez

I completely agree with everything you said AND have found that on top of becoming stronger I’m more willing to do a workout if I’m crunched for time because these workouts are short, sweet, and super intense. I’m not opposed to longer workouts – in fact I run, swim and lift weights on the days that I’m not doing one of these workouts. But the bottom line is when I’m running, lifting or swimming I’m not doing it at the intensity level that I am when doing these short, intense workouts – which allows me to go longer and work on my endurance in a different way. Keep up the great work – you guys have found your calling!

For those of you interested in the science behind why shorter, intense workouts are actually more beneficial; here is an excerpt of a story about cutting edge research into fat burning.

“…our bodies seem to produce higher levels of catecholamines during sprint-type exercises that elevate the heart rate. ‘These are hormones that tell the fat cells to release their fat,’ Boutcher explains.”

They still don’t know all the detail of how this works, physiologically. However; empirical studies suggest that shorter, more intense workouts reap greater returns for comparable (as far as total energy expenditure) longer exercises.

See the link for more details: http://www.npr.org/templates/story/story.php?storyId=112069354

Just a quick question…I remember finding an old video from the beginning where Zuzana mentions she is going to start studying for her personal trainer certification. I can’t remember what organization it is. Can you refresh my memory please?

After a few years consideration, I will probably do my certification as well. Though I’m probably going to do it through ACE, and I guess also CanFitPro (although I think CanFitPro is a bit of a joke, but it seems to be the required one here in Canada, and it does have a practical aspect to it’s training).

Great response Zuzana

well put, Thanks for the information its good to know. :)

I am really sorry about that person who is asking so incredibly stupid questions. It is so unfair that people get wrong information and are constantly mislead by coventional wisdom. Never heart of crossfit and primal blueprint before? I thought so…

Watching these videos while staring at Zuzana’s incredible body and simultaneously doubting their effectiveness just makes no sense. You’re setting yourself up to fail. People won’t try hard enough to prove themselves wrong, and prove Zuzana right, and it’s their own loss.

I can say from personal experience having been an avid runner in the past, these workouts burn just as much fat or more in much less time than running or any other activity, especially if you’re eating right. And they’re actually fun, yet challenging in a sadomasochistic brutally self-punishing kind of way. If you don’t feel that way when you’re done, then you need to push harder.

The proof is in results, and we’ve got plenty of that. I’m a 38-yr-old woman and I’ve never felt or looked better. I only run if I feel like it now, but I ALWAYS ALWAYS ALWAYS make sure I do at least 3 to 5 of Zuzana’s workouts a week. It’s like the fountain of youth.

(I swear, I really tried to keep this reply short, but I’m so passionate about this!)

Creat article!Thanks Zuzana!!xxXxXxxxX

Hi Zuzana and Frederick, how are you?
Well, I have a question for you… I’m sorry if it is not related to the theme of this post.

1) Is it “OK” to workout with an empty stomach, after you wake up? If not, what would you suggest to eat before your workouts? I know you’re into a lot of fruits and veggies (and so am I), do you think like… eating two apples or something is enough? Because sometimes I get highlights when I’m pushing really hard and I guess it is because of the lack of sugar in the blood… I don’t know. What do you normally eat before you workout?

2) What do you eat after you workout? I read in one of your/Frederick’s posts that you should eat right after the workout (like 10-15min after). Do you drink (cow) milk (because I know it’s good to help the muscle recovery)? I know you have posts about this topic but sometimes I don’t find them to be as clear as I would like them to be

(I am aware that what works for you may not work for me)

I would aprecciate your answer,
thank you so much, I loveeee your website, that you so much for sharing all of this with us!
Kiss
(sorry if the english is not that good, I’m portuguese and I’m only 17…)

Wonderfully put Zuzana!

I understand everything except for one part. Are you saying that we should NOT eat after working out? I’m sorry, I’m just a little confused about that part. Maybe I’m reading it wrong.

*****If you don’t have time to answer this question, Zuzana, will someone else please help me out?******

I just always thought you were supposed to have some kind of small meal 30 minutes to an hour after working out otherwise your muscles will start “eating” themselves.

These workouts will TOTALLY burn fat! LOL. I even cut back to 3 days a week and started loosing more weight even though I am trying to maintain. ( I am now at 107lbs and was at 130 in Feb of this year)
Before doing zuzana’s workouts I was doing cardio, TONS of workout videos at about an hour a day 5 days a week. I let it all go and stuck to her workouts and that is when I finally started seeing the results I wanted. Abs, arms, great legs. I have never had great legs. Zuzana got me great legs!!!
Just remember you have to keep your diet in check. If you aren’t eating clean and burning more calories than you are consuming, it doesn’t matter what workout you do, you won’t see progress.

I have to repeat myself….sorry.

BodyRock a/k/a Fountain of Youth!

Get out of your own way, stop sabotaging yourself, and just do the f’ing workouts.

Right on Zuzanna – anyone looking at your body would see clearly the results of your workouts – great post, great info….. I for one am a convert – have run for hours with minimal results and done 15 million situps (almost ha, ha) – I still run a little bit, because I like it, but your 15-30 minute workouts are absolutely transforming my body – I finally have definition in my abs – feel stronger & leaner at 46 than I ever have (even when I’ve been marathon training) and I’m spending about a quarter of the time I used to working out……and like you’ve said – this type of training has helped my running also – BIG FAN! THANK YOU!

Hi Zuzana, I completely understand now and I’ve seen some great results in myself. I am so happy that you are talking about this in more detail because you have no idea how much it helps. Thank you so much!!

I second that! Proper nutrition is definately key to any exercise program.

Hey Mark,

If you are stopping because your heart is pounding that is pushing at your max effort. It depends on the kind of shape you are in but if your muscles are in better shape than your cardio, your going to max out due to cardio first. Eventually as you continue training and your cardio gets better it will catch up with your muscles and you will have to stop and rest because of muscle burn when pushing as hard as you can go.

Hi Zuzana

I love your site and check it out every few days for your new exercises and tips :)

Quick question – How often do you recommend we do the exercises from your videos? and what should we do on the days that we don’t train?

Thanks

Lucy x

Zuzana, what if I want to get bulky? I’m an ectomorphic kind of a human being :) I’m tall and slim and I do want to get bulky. I really like that kind of look. And don’t you think you are bulky too?:) Cause imo you definitely are. :)
regards
Marta

I know this comment probably wont survive the cull, but why don’t you or Zuzana respond to comments more often? I find it interesting and educational to read the dialogue that a ‘comments section’ adds to a site like this, but if you don’t respond it is just a monologue.

Regardless…your site is awesome!

The person who made that comment was just doing what she has been taught in the previous years, that is what I used to believe used to read it had past personal trainers teach as such. Fortunately even many trainers are realizing the benefits of interval training, I know when I follow a diet suitable to living, not over eating, cutting out the sugars, etc and doing these exercises at my max effort I can drop weight quickly, even at 43.
Anyway thanks for the clarification and to the person who wrote it, things change and evolve with trial/error and education.
Best
Gerri

Three quick comments on some “facts” in the post above.

1. Recent research suggests that each 1b. of muscle may burn only 6 – 10 calories per day at rest.

2. A pound of fat is 3500 calories. this means that it would take 15 lbs of extra muscle to burn that one lb. of fat in a month, at rest.

3. You can work out a lot, every day – but if you consume just 120 calories more a day than you burn by living and working out, (a large apple, some cookies, a large handful of chips) then you will gain 1 lb of fat a month – 12 lbs a year, 50 pounds (of FAT!) in 5 years – guaranteed. it’s simple physics: Fat storage = calories in – calories out divided by 3500, over a period of time.

I think an edit feature to remove duplicate comments would be useful. Lol.

As for women gaining muscle:

It takes testosterone to build muscle mass. ’nuff said.

Hi, PF and sam are right your workout are great and they work if you do and give your self some time to you can`t be in top shape in a week you haf to do it for a wild. people should look when you first starded posting on your site I think 2 year`s ago well you war not in shape like you are right now. You succed by effort, motivation and dissipline and of corse good food. Anyways I`m verry happy that I found your workout,they are much better then going to a gym, you exercice in less time and boy yes and yes you get wet even more then when we see you after your workout. Thank you for that and for all the advices, your great and verry generous of your time by explaining everything people should appreciate what your doing instaid of always asking more of you. They are some good people that appreciate everything that you do thank you being there and please continue sharing your great workout 5 times a week even everyday it fine by me I will fallow by trying to perform to my best and really getting that shape back and even make it better cause you help me get my motivation back with your workout take care all the best for you and fred you look awesome together. lou

Hi,

I have to say Zuzana´s workout are very effective… it´s cardio with whole body workout. I have to say I exercise like this already six months and I´m more than satisfied… my body is thiner, stronger, more muscular and every time I exercise I sweat like pig:D. I used to exercise in gym, I like it there, but I never saw such results like by zuzana´ s workouts… they are great and thanks for your site zuzana and fredy. and as someone already wrote…right diet is also a key by effective weight loss

love this site:)

Amazing….that was so well explained Zuzana :D Thank you so much for that….and it makes sense and I think also what is good about your workouts is the fact that you can basically do them anywhere and they are ever changing….your body can get used to the same old routine you may do at the gym but if you keep it changing it’ll keep your body and muscles guessing and you’ll keep burning. :D\

Thanks! And yes….please I really for so long have wanted to know how to build leeaaan looong muscles…I don’t want to bulk up and I fear that my body naturally wants to do that.

Thanks and I look forward to your comments and videos, always! It brightens up my day!

Thank you!

Well Zuzana’s method WORKS. Period.

I have been going to the gym for years -even got a trainer- and NOTHING I have ever tried has worked as well as these short, intense workouts.

I am a believer who got results and I haven’t even really changed my diet that much.

People who ask these type of questions are obviously not doing your workouts. I have been training for 5 years now and i have seen more results now since i’ve been doing your workouts then i ever have!! I love that there short and intensive i don’t want to spend an hour in the gym everyday!! My cardio has inreased as well, i mountain bike and i see a huge differance! Thank you both so much!! Keep on ROCKIN!! :)

Hey Zuzana I have one question. Do you have any exercises to reduce breasts? I have been exercising (Both, cardio and weight lifting) for a long time and I can’t get any more thin and fitter, but my breasts don’t seem to get any smaller. Also I eat very healthy, don’t smoke, dont drink alcohol, nor junk food, etc… HELP :(..

Nice article. I enjoy reading your perspective on all things fitness and diet and other things like coffee talks =)

I have two things to say to non-believers:

1. I have lost weight doing just bodyrock exercises (I have always eaten mostly healthy foods so that didn’t need to change. Before discovering bodyrock I was just an “active” person but not fit.)

2. Zuzana’s body is all the evidence anyone should need.

Looking forward to your next article,

Leigh-Anne

I have to eat right after my workouts as well. Like Z, I eat 5 to 8 small meals a day. It is a requirement for me since I tend to get low blood sugar.

True, Zuzana’s body is living proof that these exercises burn fat. But Zuzana didn’t always do these short intense type of workouts. If you look at her older workouts you’ll see that they are more traditional and yet she still had the body of most of our dreams. She has worked her way up and has used longer cardio and weight training type of exercises which has also worked. I’m sure the older workouts will work just as well for beginners and they may be better to start off with. That way once we reach a plateau we have something to switch to once we stop seeing results. I’m wondering if the body eventually gets used to these type of short high intensity workouts and then where do we go from there? Also, after reading through the diet section on this site, I figured out that you have to very, very, small portions to see that great figure. And diet is probably 80% of the battle for those of us who are used to intense exercise. Sigh. It’s such a great battle for me, because the harder I exercise the hungrier I get.

Zuana, your workouts are amazing! i am a p90x grad, very fit and i sweat just watching the workouts lol. Im gonna start doing these workouts 5 days a week for 90 days. im sure my results are going to be incredible. thanks for sharing these workouts!

I find Zuzana’s workouts extremely good. They provide exellent strength and flexibility training. A good exercise routine is one which makes you breath heavy and sweat while not shocking the body. Exercise must be of proper intensity and length.
No exercise routine can make up for a bad diet. If you run 5 miles every day of the week , you will still not burn as many calories provided by one fast food meal with dessert eaten each day of that week.
By the same token depending on diet alone will result not only in fat loss but also muscle loss. Diets alone result in a lower metabolism. Diets are a great way to become fatter over time. The term is seesaw dieting. Zuzana’s workouts insure that muscle mass is not just preserved but increased and your metabolism becomes higher.
The goal should be not just to be just thinner but also healthier. Zuzana’s routines are excellent in that regard.
Her comments about being aware of your diet are also on the mark. I find Zazana’s site the best on the web. I consider myself lucky to have found her site.

Zuzana, I am reading everything that is being said and I watch your videos but I am confused. Please clear up for me; I have been going to the gym for the past three months and I mostly do weightlifting and some light cardio. I am not overweight at all but I want to be more tone and basically have muscles like you. You already had tone and strength when you started this site a couple of years ago. My question is, do I need to continue going to the gym or only do your workouts? I can not do alot of the exercises you do in your videos (i.e., pull ups, push ups, etc., etc.,) so should I still lift weights at the gym and incorporate your workouts every other day? I am asking this because I would like to only do your workouts but my ultimate goal is to be a strong and tone as you. I do understand that this will take time and effort but I would like your opinion on would I should do.
Thanks for your input.

Carla

Hey Zuzana, I stumbled apon your website because i have been trying so hard to lose the weight i gained from prgnancy. My daughter is turning 1 year old this month and i seemed to be getting more and more depressed that it is taking me soo long to lose this weight. I have been doing pretty good but i get so discouraged because the the belly fat just wont go away! So as i was looking up workout that targeted the lower stomach i found you and your site. I feel that your work outs are something that i can do but i fear that the belly fat i have will never go away. I still want to challenge myself with your workouts and i’m going to try. But are there any suggestions you have to help me achieve my goal? Will doing one of your work outs a day really make a difference alone or should i do more? I really don’t know who else to turn to and i hope you can help me. Thanks girl. Your are really inspiring me to keep trying no matter how hopeless it is starting to look.

I am not sure if somebody already mentioned this, but, I want to add that doing aerobic exercises like running only burn calories while you are doing it. In contrast, when doing weight lifting or Zuzana’s workouts, you burn calories even hours after because as Zuzana said, you are building muscles and they increase metabolism.

And I would have to agree with Kaleio that “Diet is the key”. Even if you run or go to the gym or do exercises 5 hours a day but you don’t complement it with a correct diet, nothing’s going to happen.

But, you can reward yourself with a big mac once in a while, if you cannot really help it. You just have to make sure you know how much calories you are taking in and how much you are expending. Like for instance, in my case. I have a sweet tooth and I cannot last a week without having sweets. But, every time I take in junk food, I do extra exercises the next day to get rid of what I have taken.

The very first thing that we have to understand when trying to lose weight is how calories are burnt, how much our body needs and how much we are taking in and expending. After that, things fall into their proper places as long as we are willing to work on it.

that was helpful
love the work outs they really get me goin for the day

I agreed 100% with Zuzana… No doubt on that.
Want to lose weight, do a regular training and eat less…

5 months ago I just simply gave the workouts a try and I can say that never before I’ve seen so great results and so fast, with such a small effort – forget the driving to the fitness, the time spent finding a parking, the dress up, running from a machine to another, wiping sweat off machines, etc. I just wake up a bit earlier and do the short, intensive workout and I feel great, I’m energized and toned, I can wear smaller-size clothes aready and, yes, I can show some muscle! ;)
No diet change, just continued to eat healthy and enjoy occasional treats, but I took Zuzanna;s advice on portion sizes. So, no matter the comments, I will continue with BodyRock because I’m convinced that it’s working and I love it!!!
:)

I have to agree with Zuzana. I started noticing significant changes in my strength and tone after starting these workouts. I am usually exhausted at the end of each workout but I feel good the whole rest of the day after breakfast. I have lost 10 pounds recently and gained muscle like I never could before.
Thanks to BodyRock! I am so glad I found you and your workouts really do burn fat:)

Hi Zuzana thanks for your valuable information so simple to understand and make sence what you said. :) and i can wait to hear about the other question on building muscle.

Yes, Well said and I have to say that I have only been doing these workouts 1 1/2 weeks and my cardiovascular endurance is AMAZING!! I live in the mountains so there are hills everywhere that I USED to huff and puff up but not any more!!

You are so right Zuzana! I just recently completed my 4 year biochemistry degree and a large section I took was on metabolize and its proven that yes when you exercise you burn the carbs first, then muscle, then fat and that carbs are essential to weight loss, thats why eating lots of fruits and vegetables helps to keep you lean and why low carb diets dont work. For me, your exercises have helped me, I have been doing them about 3 weeks now, I have lost weight, nothing too dramatic but definitely I notice Im getting leaner, so thanks for the workouts.
All the best.

hey zuzana and frederick, I wasn’t in town las week and the last thing I saw was the video about being vegetarian, and I am a little lost, what happen finally? are you vegetarian?, are you drinking milk?, please I would like you to share your current diet and help us with vegetarian recipes if you are, and I never saw the recipe when the water cut :)
and what happen about the 5 wokouts per week? are you continue with the challenge?

thanks! and please answer to me, I admire you and would like to know if you eat meat or not =)

Your explanation is beautiful and so helpful for all of those who think they need to spend hours on a treadmill…only to be disappointed! Love your workouts. Love this site. Can’t wait to see what’s next…

Great article! Can’t wait for the follow up article, thanks a bunch *_*
Love & Peace

great explanation Zuzana! :) Im looking forward to getting back in with my workout routine since I stopped for a week when i got my wisdom teeth removed

LIKE LIKE LIKE LIKE LIKE!!! :DDD

I just want to say that I have been training the past few years aiming at different goals with different kinds of workouts or exercises. The “Zuzana Method” is really the most effective. I really like the variations that ‘shock’ my body constantly. We all know that after a while our body would get used to a certain kind of workout and intensity, and results will start to diminish. However, Zuzana’s workout continous to provide different levels of shock, and as a result, I continue to see obvious results!

You guys really rock!!

Have some respect. You don’t have to like what I say, but don’t call it BS. I can state my opinion and personal experience as I like, just like you. Also, check your spelling. You want comments like this to “seize” to exist. Haha. Like “Seize the day.” I think you meant “cease” to exist. Anyways, I love Zuzana’s workouts and I will continue to do them. I am simply alternating them with other things, like P90X and other exercises that I like. I like to take exercises that I like, some from Zuzana and other sources, and make my own interval workout. It works. People have options.

Ahoj Zuzi, moc se mi líbí Tvé kalhoty na fotce výše. Můžu se zeptat, kde jsi je sehnala? Moc díky za odpověď.

I agree with that actually! i do find time challenging workouts much harder but its probably an individual preference and waht makes you push yourself!

rob,
I think i understand what it is your saying!
You can definitely get good results in the gym if you keep your heart rate up and rest periods short!
i think as long as you push yourself at wahtever it is that you are trying to complete then you will get results but the motivation has to be there. you cant’ just go through the motions!

I have to disagree actually…

i dont think a calorie is a calorie!!
if you ptu someone on a 2000 cal diet of mars bars adn someone on a 2000 calorie diet of fruit and veg – i guarentee they will get different results!

Hi RN,

You have summed it up brilliantly here. It wasn’t so much Zuzana’s changed approach to training that has enabled her to get leaner, but the changes to her diet!!

She admitted that she ate according to calculated calorie requirements for her activities, which was too mush for her goals back then. Once she cut her calories, she got leaner, surprise surprise.

80% effort is right, it is the most difficult part of getting lean. Anyone can do 12 – 20 minutes of interval or bodyweight exercises, but there are very few who can maintain a diet like Zuzana’s. This is the key to her success.

I haven’t change my training, but I have reduced my calories and I drink more water – and guess what, I’m leaner :)

No offense, but you have your facts wrong there gmak.

Women can’t build AS MUCH muscle as men, because they lack the EXTRA testosterone.

Women can, and do build muscle. This is dependent on the activity done and the calories eaten.

Lift heavy, eat more and you will build plenty of muscle. Training heavy releases human growth hormone as well other MUSCLE BUILDING hormones. Testosterone isn’t the only one you know.

’nuff said

Funny how people argue without understanding and pose it starting with “we know” as if the reader will agree or feel stupid. Give me a break.

The over under 20 minute workout issue is all about Cardio results not fat burning.

These workouts burn lot’s of fat, but a HEALTHY HEART only comes from proper DIET and CARDIO workouts that MUST last longer then 20 minutes to truly benefit you.

Recognize the difference, great looking people die of heart attacks too.

You want to look great- do what Zuzanna is showing you. You want to live longer, make your CARDIO workouts longer!

Great article and perfect workout! I love it!

Would be very interesting for me and other women, for sure =), how to avoid bulky bodies…
Thank you very much in advance!

Cheers, Chris

Hi, How much you gain on your pregnancy? For me, I gained about 59 lbs.(I went from 116 to 175 lbs.) It took me a year of regular workout( 5days/week of cardio and 2 days/week streght training) to lose weight but still I hadn’t lost those stubborn last 10 lbs.Until I found Bodyrock.Tv 2 months ago,I’ve shredded the last 10 lbs. About belly fat,you mean hanging wrinkly right? Since you had a baby, your skin will take time to firm up. Try slather on firming cream every day. I also used coffee ground(after I made coffee every morning)+ baby oil+plain yogurt mix together and gently scrub your belly (or all over your body) twice a week.It’s been helping me alot! My youngest son is 18 months old and my belly looks so much better now.I know it probably wont look like before I had kids but at least working out and taking care of my body make me feel better about it. Keep exercise, never get discouraged.Only time and hard working will help. Good luck.

Don’t forget, another reason these workouts are so effective is that intervals keep your body guessing–especially Zuzana’s because the exercises & even the interval times change daily. Running is great, if you want to be a runner. Eventually though, your body will adapt, know what’s coming & work more efficiently–meaning burn fewer calories even while you run. I know marathon runners who can no longer rely on their training runs to maintain their weight.
She’s absolutely right about metabolism. Think of running as getting 20 mi per gallon on the highway (while working out) but only 10 mi per gallon in the city (the rest of your day). You spend most of your time in the city, right? Zuzana’s workouts are like getting 17-18 mi, but all the time. I’d rather take a slight cut during, but keep burning throughout my day–plus, these increase strength & muscle & tone! You don’t get that with running.

I’ve tried it on myself and it worked. I started doing Zuzana’s workouts two months ago and started the no sugar challenge one month ago (I also added the no white flour challenge to it). I’m still breastfeeding my 7 month son (remember the youngest body-rocker?) and I have seen the best ever transformation on my body! I’m not bulky, i don’t get tired doing erands and carrying the baby around and the best of all is that i’ve lost quite a few centimeters from my hips!
15 minutes a day is therefore enough along with a good nutrition!

Thank you Zuzana!

Magda, Greece

Hi,
Your workouts are GREAT. But Is there any chance how to combine your interval & high intensity training with sporttester (heart rate monitor)? I need to weight loss. I don’t know, if is better for me to watch right heart rate or focus on high intensity (& boost metabolism). Thanks for answer (I haven’t found question like this in FAQ or on the other place. So I hope nobody asked before)

Two thumbs up Zuzana! Great explaination.
If you can keep your max effort for 12-20 minutes, running at moderate speed for an hour is a waste of time. One thing I love about your workouts is they’re differnt every time so I’m never get bored of them.I get excited and enthusiastic to workout with you :) Ain’t that what we’re looking for? People who question about this method of exercise should get their butts of the chair and start moving

Thank you for writing this accurate, up-to-date, well-explained information.
There is a lot of confusion out there. Hope the skeptics read this article. They will find that the most current research supports what you’ve said and supports this workout style. Anything else is old-fashioned thinking.

I’ll be looking forward to your next discussion on how to get muscle tone without getting bulky (for girls) cuz I also don’t wanna get bulky & look like a guy.
Thanks Zuzana for sharing with us all the information we needed.
Keep it up and I will always be one of your FANS FOREVER! :)

Great discussion :o)

I also love Zuzana & Freddie’s workouts. Not only are they effective but they are very inspirational – I guess because no two workouts are the same.

Just wanted to add that on top of the intensity that matters for a workout to be effective, you also need consistency and form. But again – you can totally see all three on this site :o)

Thanks guys.

I’m kind of confused. So, no exercise itself burns fat? But these exercises build muscle mass which burns more carlories which eventually leads to fat loss because you start burning more calories at rest? What does running do? Just increase your cardio-vascular performance? Is the ONLY thing we can do to increase fat loss is build muscle?

I have one suggestion for your next topic, Zuzana. Is sweating = fat burning? A number of people believe this. Hence, you would see people wearing those plastic(?) jackets even if it too hot. If this is the case, then I would already be skin and bones right now because I sweat a lot even after just 5 minutes into my exercise routine.

This article is brilliant! I never doubted anything in Zuzana’s workouts and I lost 5 kg in 2 months. My muscles are more defined and I really enjoy my new body ;-) Those people who are giving labels without trying it don’t have the right to judge something because someone else told them so. Try it and then speak out loud your own opinion :)

Hello Zuzana,
I just wanted to asked you to show us (if possible) all what you eat during the day and the portions of it including the liquids. I feel very depressed I’ve gained 1 1/2 sizes since I started to study and work at the same time, I am tired most of the time, sleep badly and snack a lot in front of the computer. However, I do have all the intention to change this but need to organise my time better and commit myself to workout at least 5 times a week and have better eating habits…
Your website is great! And you are gorgeous!

Thank you

The body uses energy constantly. Having more muscles means that at any level of exertion the amount of energy used is greater. So, running does burn calories, but running with muscles burns even more.
To lose fat, you have to use more calories than you consume. That can be done by consuming fewer calories, burning more calories, or both. A lot of people will eat more when they work out, canceling the effects of the work out.

(That’s what I’m getting from what I understand.)

The idea of her workouts is the afterburn, not the calories burned during the workout. If I understand correctly, the way your body repairs itself after the workout helps you burn 30% more calories throughout a 24-48 period depending on intensity. So while you’re only doing 12 minutes of exercise, the afterburn is what I think Zuzana wants to maximize. That boosts your metabolism :) (I hope I got that idea right. I’ve been researching this idea a bit. I think it’s a newer idea so it’s hard to grasp since we’ve always have learned to train longer to burn more calories in a workout session. It’s a tough idea to grasp – I’m still trying to lol)

ZUZANA¡¡¡ THANK YOU THANK YOU THANK YOU¡¡¡¡
ITS SO OBVIOUS BUT I DONT KNOW WHY AT FIRST ITS HARD TO UNDERSTAND¡¡ SO THANKS SOOOOOOOOO MUCH FOR THE INFO¡¡
OH¡¡ I BOUGHT THE BOOK YOU RECOMMENDED (YOU ARE YOUR OWN GYM) AND ITS GREAT¡¡¡¡¡¡¡
CHEERS¡¡¡

I completely agree with this article! This is the best way! But you can make it fun and diverse as well. This is good if you have doubts as well. Try mixing things up. Do high intensity circuit training every other day and run in the days in between. Just don’t forget to spare a day for rest after 5-6 days of training.

i have been working out for 40 to 50 minutes a day doing excersising videos if i do your 20 minute workous will i see better results faster?

If the goal is fat burning it probably means your goal is either some weight reduction or toning of muscles. Zuzana’s program is probably as good as anything you can come up with: controlled healthy food intake, cardio and strength in one tidy quick package!!! five stars!!

Here is a good article on “Running”. I don’t know if we can put links here but I didn’t want to copy and paste the whole thing or even a part as I think it’s disrespectful to the author so … here : http://figureathlete.tmuscle.com/article/training/running_makes_you_fat&cr=

thank you. SO many people think long steady rate cardio is the only way to get thin – yeah you’ll lose weight but you’ll get skinny fat by doing it this way.

@Jordon – basically what happens is that by creating muscle you will burn calories and fat for a longer period of time after working out. IF you do resistance work in intense ways (like this and Crossfit) you’ll burn the same amount of calories in a shorter amount of time but it will carry on for 42 hours (declining) after you’ve stopped. When you Run it stops as soon as you stop, there is no increase of metabolism. In fact they’ve found that running in the least effective way to lose weight and actually causes heart problems over an extended period of time. Lean muscle is the only way you can increase fat loss.

@Angela – girls don’t get bulky or look like guys, we lack the hormones responsible for it. For a girl to look bulky and overly muscular you need to be eating A LOT, taking in way more protein then anyone ever needs (if you’re the right body type) and often actually take hormones to create the muscle bulk (if you lack the correct body type). Its a MYTH that girls gain huge bulky man muscles.

I think there’s at least 2 ways to burn fat. If you look at elite marathon runners (not weekend runners) they have very little fat on their bodies. Then on the other hand, you look at muscular bodybuilders, they also have very little fat. So it looks like there is at least 2 pathways to lose fat.

Hi, I love your workouts guys, but the only thing is that I am a begginner at intervale training and some exercise ( when I push hard ) are really too hard on me, I cannot last long and it disapoint me. Would you be able to do a workout tutorial for leg/booty/abs for begginer. how long would that take to lose 7 pounds if I train 4 days a week?
Thank you and continue your good work you are such an source of inspiration for me ;)

Emilie

Hey, this was a great talk. I can’t wait until the next about toning for girls and also Building for guys? Since I have been working out my legs have gotten very slim and I kinda want them bigger muscle wise. Thanks Zuzana.

Excellent explanation! I used to work in a health and fitness store and diet is the most confusing thing for people…

I don’t like the term diet and prefer the word “lifestyle” because it’s really about making healthy changes that should last that long, not some quick, restrictive, immediate, unreasonable restriction!

The body is an amazing thing… and as you said, if you get your metabolism going properly, you will see amazing changes that will easily be maintained…

Keep up the awesome work you guys… you’re my favourite people… you do good things! Thank you for sharing your knowledge!

Hi Zuzana,

I just want to say “Thank You” for all your awesome workouts they have helped me tremendously in improving my strength, stamina, and definition. I have seen many great results from your workouts, my running program, and eating a healthy diet – but I find that I have been super conscious of the hip/top of the thigh/butt area as of lately. It seems to be the only area where I cannot tone down enough – and it bothers me even more so when I wear a bikini b/c everything else looks good. Can you give me any exercise/nutrition suggustions for helping this area transform? Thanks :) Kristen

Im a personal trainer and everything Zuzana said in response to this question is 100% spot on.

I constantly promote bodyrck.tv as i think not only is she a great example to look at, but her workouts are seriously good, both technically and variety wise. She uses some great variations and ive used several of her exercises with my clients.

The MATHS is very very simple!!!
Getting the equation to balance (energy in vs energy out)is alot harder

1 choc bar = 1 hr run (300kcals)for most people!

Sure some can burn 1000kcals an hour. my brother is 6’2 16 stone and runs at 15kph for the hour. But for mere mortals the numbers are alot less.

Hope this helps and gives you another way of looking at it.

all the best everyone

hello zuzana i really love all your workout tips and exercises. i am a really thin girl and i would like to get toned and get more leg muscle. i have really thin legs and not much hips, i wanted to know if you knew any way that i can get fuller hips and thicker legs?

Hi Zuzana!
Frist of all, congrats for the great website! I have a question for you: did you get this wonderful body with those intense workouts or did you have regular weight tranninig? I just had a baby (3 months ago) and I’m really excited to try it.

YES! Well said!

wow i have worked out most of my adult life here and there and even trained with a strength and conditioning coach which was amazing he had me in great shape in 3 months. i tried one of your workouts tonight for the first time and i loved it. i have crohns disease so it is hard for me to keep muscle mass anymore so i try to do my best. i hope this will help me to build and retain muscle mass to keep me from looking skinny and flabby. i think your workouts are great for anyone and they are just intense enough to give you that good burn and you know your doin something good. thanks for sharing your life and skills with us.

peace and god bless
leslee smith

Thanks Zuzana. Even it is the first time I comment, I have to say that your works outs are helping me lose weight (actually 2kg). I am really happy because I also feel better and I have more energy :D

I DONT KNOW WHY PEOPLE ARE SKEPTICAL ABOUT UR WORK OUT, U R WIPE OUT AND OUT OF BREATH AT THE END, AND A TESTIMONIAL IS HOW GREAT U LOOK, OBVIOUSLY U DID NOT HAVE COSMETIC SURGERY. I DID ONLY ONE OF UR WORK OUT, 10 REPETITION X 2 BOTH SIDES AND I AKED FOR DAYS, AND FELT GREAT ABOUT MY ACHIEVEMENT AND STILL COMING BACK FOR MORE. KEEP DOING UR WORKOUTS, LOVE IT SO AS MANY PEOPLE

WOW U R TOO HARD ON UR SELF, TAKE IT EASY, MODERATION WILL GET U FAR. I JUST STARTED TO, I TAKE ONE VIDEO A WEEK AND DO ONE EXERCISE ON THE FIRST DAY AND 2ND DAY ADD THE NEXT EXERCISE AND BY THE END OF THE WEEK I WORK AT DOING EVERY SINGLE EXERCISE AS SUZ RECOMMENDATION OR MY OWN ABILITY, AT THE END I FEEL GREAT

Zuzana has her certification through ISSA :)

Seriously Zuzana, since I started your workouts in may (when I could barely get through your ultimate beginner workout lol) till now….I have seen a NOTICEABLE difference in how I look, how I FEEL and my overall fitness level.

I do your workouts maybe 4-5 times a week and honestly I feel stronger and fitter than I did when I would go on the elliptical (eewww I hate the elliptical) for 40 minutes 4 times week.

Additionally, your workouts are SUPER FUN! and CHALLENGING as hell and for that reason I never ever get sick of them and am always excited and looking forward to my workouts!

The gym is no longer a chore but an awesome part of my day and I have you and your great tips and fantastic (and ass-kicking) workouts to thank!

Hi Tina,

I am happy for you and your progress and I appreciate that you took the time to write this comment to share with others who visit my site.

Hi Martin – train assisted pull ups until you develop enough strength to do them without the chair. There are all kinds of people on here that started out without being able to do a single pull up. Keep going!

Hi Stephenie – we just got a new pull up bar and dip station so look out for these types of exercises soon.

Hi Arya – right from the mouth of Zuzana who is plugging away at another comment across the table from me…
These workouts will absolutely help you no matter where you are starting out. Beginners often see tremendous changes very quickly. There are a few things to remember: You have to tighten up your diet to expect to see maximum results. Cut back on your portion sizes. Eat real whole foods – cut out the junk, sodas, diet drinks, processed crap. Eat 5-6 small meals a day and mostly plants. Workout 5-6 days per week consistently. These workouts only take 12-20 minutes plus some warm up and stretching. Modify the exercises to meet your fitness level. We are starting to include more modifications for beginners in our instructional tutorials – this will help you if you are just starting out. Push yourself to your personal limit. Only you know what that limit is – and at the end of the 12 minutes you should be soaked and wiped out. If you hit your max effort then you can walk away from your workout knowing deep inside that you really accomplished something amazing :) These are just a few tips to get started – I hope that they help you.

please see our post from June 23rd – it will clear up some of these misconceptions.

Suzana,

Here’s a good chart to further explain your idea:

Exercising for 45 minutes
Exercise Intensity Calories %Fat %Carb Fat lost(g)
Low 213 85 15 20
Mod-Vigorous 555 30 70 18.5

Both workouts expend nearly the same amount of fat. However, the moderate-vigorous regimen expends more than double the amount of calories–which is the name of the game.

HTH, Adam

Hi, you look great.
It is very inspiring to watch you exercising. Thank to your bodyrock. tv i`ve started to make sport again.
How often do you work out during the day and during the whole week?

Is there any sort of stretching that should be done before I start working out.

I have a couple of questions:
You said, “When you eat after your workout (including the workouts that burn more fat than carbohydrates), you will rapidly replenish both carbs and fats that you have used up during the workout.”
Does this mean you shouldn’t eat after exercise??

Also, you said, “When you exercise, as the intensity increases, your body starts using more and more carbohydrates for energy instead of fat. At the higher limits of aerobic exercise, 100 percent of the energy is coming from carbs.”
Does this mean that longer, lower intensity workouts will use up fat more than carbohydrates, and are you saying aerobic exercise at the higher levels are not as good because they only burn carbohydrates?

Thanks for this great website and info. :)

Great info Zuzana and Frederick, please answer
my question about how we are mentally affected by pushing ourself so hard in HIIT or Tabata. Do you feel/know that it can cause mental strain/stress or burn out?? Just because there is so much information about doing high intensity training MAX 3 times a week??!!!

I don’t feel anything myself that even resembles burn out and i do your workouts 5 times a week but could it affect in the long run mabye??

Kiss M

Hi Monifah (if you don’t mind me jumping in here)

When I did HIIT in the past, I felt exhausted at the end of every week. I’ve now been doing Zuzana’s workouts 5 days a week since April and I have not had any burnout (mental or physical) at all. I even play tennis for over an hour 5 days per week and have no problems whatsoever.

I think the main reason for this is that I am doing a different workout every single day. You just can’t adapt and get bored doing something different every time. Also, having the whole weekend off makes a difference for me. I’m usually active both days (hiking, tennis, etc.), but I don’t actively train anything or feel like I have to be active.

Another extremely important factor is diet and eating enough calories. I eat a low fat, high carbohydrate raw vegan diet that keeps me going and going. When I don’t get in enough simple carbohydrates, I simply can’t perform at my best and don’t want to work out at all.

Swayze

I agree with your explanation. After completing your exercises, I am sweating my booty off and I can barely stand LOL!!! Which is amazing! I have never in my life felt so depleted after working out in such a short amount of time. Also, since I have started, I feel healthier and I have doubled my good cholesterol from the last time I had seen my doctor. (it was a low 32, now a high 69) The first thing she asked me when I saw her was, “Have you been working out? I can tell….” I felt so amazing and accomplished even though I have a ways to go with my physical goals. Your workouts WORK!!!!! I love that you have what seems hundreds and hundreds of different workouts that never get me board and always challenge me to the extreme. Discovering your website truly was the greatest thing.

Yeah Aleisha Zuzana is a great inspiration. I have never worked out everyday and now I am so motivated by my results that I really look forward to my workouts every evening. I am slowly but surely getting RIPPED! I am gonna surprise all my family when I see then in 2 months time.

Zuzana – would there be any major benefit in doing two of your workouts per day in order to help the process of toning one’s muscles? As in, doing one workout in the morning and another in the afternoon? Would that be beneficial in raising metabolic rates during both the day and night to help lose body fat and gain toned muscle?

Thank you! :)

Hi Zuzana and Frederick, thank you for making everyone very intense and fun workouts for all of us, i really appreaciate it =).
I had a fitness question, i just started to do your workouts, i think that i fairly have a good cardiovascular system but don’t have a strong muscles, i noticed when i did your workouts, at the end I would sweat a lot but not run out of breath, i think i try my best with my workouts but i usually am not out of breath just sweaty and shaky, is this normal, well i still get the full results. If there is anyone else out there like that too will you please reply and tell me if this is normal in the beginning? Thank you =)

P.S I’m so happy that the website is working again =)

Great article!
I can’t wait until you write about the benefit of bodyweight exercises and on building lean muscle for women! For the past 3 months I have been lifting slow & heavy weights and low reps to build muscle and have had great results, however, i’m near the end of my program and am looking for something new (like your workouts!), but I am wondering if bodyweight workouts can BUILD muscle if you’re doing them so fast and under 15 min. No doubt the workouts are intense, but I don’t want to lose the muscle i already have if I stop lifting and totally commit to the Bodyrock workouts! Can you explain on this issue as well? Thanks!

Hi Katie,

that’s right. If I would want to get better and faster results, than I would do one in the morning and one in the afternoon. The more consistent you are the better results you will get. That’s why it is better to workout every day (or 5 times a week) for 15 minutes than doing 45 minute workouts 3 times a week. Working out twice a day will definitely speed up your progress.

Thank you for responding, Zuzana!! You just made my day! :) I will start doing 2 workouts daily….but is there anything I should try to pay attention to in choosing the two workouts? Can I do the same workout twice? Or would it better to try to do one for legs and one for arms? Or would just any two of the whole body workouts be okay?

Thank you! :)

Thanks, and how long do you last each exercise ?

Zuz and Freddie

I am in the same boat as Michelle.

I have been lifting weights and it was AMAZING. But I have been doing your workouts for a few months and lift some still, though not as much. I am in fear of losing my mass-even though I love your workouts. I was trying to figure out a schedule-on and off days to lift vs. interval.

thanks
~Denise

” I think that I should also explain how to get muscle tone without getting bulky (for girls) and how to gain larger muscles (for guys) with my workouts. These are one of the most common questions so lets talk about it in the following week.”
Hi Zuzana, I really would like to know how to get muscle tone without getting bulky for girls because I really do not want to get bulky. I am able to keep up with you guys and my muscles are starting to become toned but I really do not want to become Bulky, I would like to become like you someday. So if you could write that article some day soon that would be great, I know that at the moment you two are in Rome and I hope you are having a blast!Thanks so much guys:)

Thank you so much for this post! It was obvious that the workouts were intense, but I was curious about their effectiveness for transforming the body since they are so brief.
I really enjoy your workouts. It can be really hard to motivate oneself to go to the gym for an hour, so it is encouraging to know that fitness doesn’t need hours and hours running. You are truly inspiring to me.

Hi, this is my first time posting a comment here. I only found your site on Sunday and I have spent every spare minute I have reading all your posts and watching you workouts.
I tried the “Sexy Hot Cool Workout” today, and I thought I was going to die! But I felt great about an hour later. Anyway I have a question: in this post you say “you think you should explain how to get muscle tone without getting bulky (for girls) and how to gain larger muscles (for guys)”. I am a guy and I would really like to know how to use your exercises to gain bigger muscles.
I can’t wait to workout tomorrow.

VERY clear explanation. I have been “stealing” some of your workout ideas and I have been able to get in 20-25 minute (this includes the 10 second rest periods) INTENSE workouts at home using my gymboss (thanks for recommending), dumbells, and my own body weight and have seen my body start to change. You’re advise is great and your workouts are a true inspiration. The options are limitless and NO NEED FOR A GYM MEMBERSHIP!!! Thanks Zuzana, please keep doing your posts.

I definitely think Zuzana should post an article about building lean muscle for women without bulking up! I myself have noticed that problem, I have been following Zuzana’s workouts for a while but I’ve noticed more bulk then tone, lean definition, so I’m hoping Zuzana can help out with that! You are very inspiring!

Zuzana and Frederick.. I have been working out for years and doing your exercises for the past 6 months or so, I am a healthy eater (vegetarian, no dairy, some fish) as I am a registered dietitian. I’m wondering why in the world I can’t get sculpted arms.. no matter what I do they just stay looking BLAH. I’m thin and in shape, but my arms just will not get any shape or definition and they hold on to fat. I run 30-60 mins a few days a week in addition to your workouts. Any advice?????? Zuzana, do you still do weight training some days in addition to your body weight workouts? I’d lovvvve and greatly appreciate some helpful guidance, it’s very frusterating!!!
thanks guys : ) hope your enjoying your travels!

hi,

I’m totally confused about my workout regime. I am training in the gym a mixture of weights and cardio four times a week. I am tiny (104lbs) all over with a bmi of 18 and fat % of around 19. I am so thin and yet I still have a lot of fat around my lower abs. I watch what I eat, take a protein supplement to build muscle. I have muscle tone but no bulk. I just dont want to loose anymore weight but I don’t know how to tone my tummy without losing more weight all over too. When you say you need to burn more calories than you consume to loose body fat arent you constantly losing weight and muscle too? I’m soo confused.

Your physique is simply perfection. I don’t under estimate for one second how much work and dedication invoved to get to your level. You are inspirational.

I would so love to hear your comments or advice.

Thanks so much.

I always wondered about something…to lose fat a person would have to burn more than their daily calorie intake, but then wouldn’t your calories become depleted and then your body breaks down the muscles for energy? In other words maybe a person wouldn’t want to burn more than their daily calorie intake? Or you can burn more calories than what you eat a day but just have to make sure you replenish it before the next work out right?

this article is soo right on. i blasted away 50lbs of weight gain by doing just this with my second baby and now im ready to do it again to lose the weight with my third
with my second baby i pretty much worked out 15-20min a day
by running or walking up my 13 stairs at home 50 times
it was high intensity and it burned the fat off my bum , legs lower back, i did some pushups and free weights as well but mostly everyday i did my stairs. and by the time the baby was 8 months i was back in good form. and i started doing the stairs 1 week after she was born starting with 10 flights and working up to 50. so its true you know high intensity working at your hardest muscle building workout will definatley blast the fat and increase metabolism and of course eating small meals throughout the day

Hello! Zuzana,i want to ask you, when can i eat after my workout? An hour later is it ok? Thank you for the great article.

Didi I see that you have written that you had lost 5 kg.. But I’m wondering whether you had kept a diet during this period or you had eaten things that you normally eat?

Hello Zusana,

I’m about to turn thirty years, and have noticed that in the back of my legs and buttocks starts to be cellulite. I wonder if there are special exercises, and… if run is good or not?

Hi and thanks!

PD. My english is not so good, because i´m learning…I speak spanish…

Hi Z!
I simply want to thank you for sharing your experiences, knowlege and most of all your passion with the world. You are an epitomy of sheer commitment which is proving to be highly motivating me to get back and stay on track. I have only been following your routines for two days :}(today is still just day 2)and I already see and feel a difference. THANK YOU THANK YOU THANK YOU!!!!!!!! I’ve finally found something I love and that works!!!!
Many blessings!
~D~

What can i do for legs .I’ve got some messed up crackling knees..

Hi I’m new here, I’m loving the site and videos! You’re completely right in everything you said here I couldn’t have said it better than you!

Pure genius!

Try working out 10 minutes a time to give you short term energy to study with effectiveness like no other caffeine.

Hey Zuzana,
I just found your web site 3 days ago and I like it sooooo much! You even talk about travel and fashion ;)
I began your summer-fit-6-weeks-training program and though it hurts a little (good sign!) I can’t wait to see the results! I just bought some nice bikinis this afternoon just to encourage myself ahah :)

I already did bicycle training and walking at least 3 times per week and I eat very well and lost around 10 pounds lately. But your training programs are much more interesting, and I think I’ll have better results. Now I talk about you and Rockbody.tv to every one ;)

I have some questions:

1- Is it better to eat before or after training?

2- If I eat small portions many times a day, do I have to eat proteins each time?

3- I’m a begginner, but I like challenges, so if I want to do 2 training per day, like, one in the morning and the other in the afternoon, can I do like, one day weight routine 1+ cardio and the other day weight routine 2+cardio? Would this be okay?

Thanks for what you do (for free!) and have a nice summer! ;)

God bless you!

Ahoj Zuzik :)
Posílám pozdrav z ČR :)
Prosím tě, co to používáš za časovač (značka/typ)?
Nemůžu žádnej malej kloudnej sehnat.
Jinak pecka nápad, občas se inspiruju a udělám pro svěřence trénal od tebe.

Díky za odpověď a jen tak dál.

hola niña

Martin

Hey Zuzana
i just wanted to ask how wmuch time it will take to me to get fit like you? i workout about 5 times a week about 3-2 hours sometime more sometimes less already about a month and i still didnt get results..
i try to eat healthy too…is it depends on how much i weight? im 54kg on 158cm ,do i need to lose more body fat?):
tnx for the help and sorry about my bad english.

heyy i have a question,
i LOVE your workouts, i try to do at least one every day. what exercise would these workouts classify under? like is it pilates..? aerobics..? etc… because i want to figure out how many calories i burn at max effort in one of your workouts, because i track the calories i eat and the ones i burn in a journal and it reallyy helps me loose weight.

***natalie not nataliw haha

Hi, I have a question. I am 130 and 5’3 and I used to be real toned at the same weight give or take a few pounds but I have lost a lot of the muscle from now running anymore and i’ve gained inches. Would these workouts help me lose the fat and tone back up?

Can you help with some advice please.

Looking to try and get rid of the blubber that has grown around my tummy area.

Had a look through some of the videos on abs and they all seem to be for intermediate and advance. I can work up to these however some ideas on exercises to do to get to the intermediate would be really helpful.

Look forward to your response

Hi Zuzana,

is it a good idea to use hands-free wrist weights /or ankle weights/ for Workout Routine For Absolute Beginners to get faster results and be able to move to more difficult workouts earlier?

Thank you for your reply :)

hey Zuzana
i have watched your vidsfor a while now and im getting ready for a triathlon at the end of august and was wondering how should i prepare for the swimming part in my pool at home my pool is 34 foot and im swimming a 300 meter swim can you help me out
thanks

Maybe they have a healthy diet all the time and that’s what they normaly eat. I know I never put crap in my mouth and that’s my normal diet. You shouldn’t be going on diets that you find to lose weight, you should just making eating healthily in the norm.

The comment is based on flawed volition and flawed volition.

Firstly, the reason for health and fitness is NOT to burn fat. It is simply to have a life of good health & fitness and to share that life with people.

Secondly, the poster’s concept of fat burning is based on a total lack of understanding about the body. The way it works is simple – appropriate caloric intake combined with physical activity produces fat burn, case closed. 12 minutes per day, 30 minutes per day, 3 hours per day, does not matter. What matters is that you have the appropriate blend of calories (preferrably froom clean, healthy food) and excercise. It could be calisthenics and frisbee, or it could be running and yoga, and it could be 20 miniutes per day or 200 minutes per day – makes no difference at all.

The entire concept of doing this or that to “burn fat” is nonsense – all one needs is to have the appropriate caloric feed limit combined with some kind of physical activity and fat does not come on in the first place, or if it already is on, it goes away on its own.

It’s all pretty straight forward and it does not require any website (including this one), special diets, books, videos, or trainers to do it…. Just combine clean food, appropriate amount of calories, physical activity, and people to share it with – do what you like, have fun at it – it is not a drugery and there is no formula for it…. and you’ve got yourself fitness.

Zuzana nice workout !!!!! You are right about a lot of things but this training is for people that are trained because are very intense.Some people dont resist 3 minute of this workout they need to do first at least 20-30 minutes of cardio and keep they’re hearth beat at aerobic levels,you are doing interval training that is an aerobic lactatic training that burns fat when doing the exercise and after 24-48 hours. And are different trainings for people that want to lose a lot of fat more that 5 kg ,and for people that want a ripped body and go under 10 % of body fat.In my oppinion this training is only to get ripped ,if you want too lose a lot of body fat ,for those that have it, 12 minutes is not enought at day ,and to do an defficit caloric program you need to have an strict workout and a good diet ,yes you can lose weight very fast but a lot of times you lose muscle with it ,carb cycle diet for those that have under 10 % fat and want ripped body sorry for my english i’m from italy hope to understand this ciao

Alex lower your body fat and under that fat ar some six pack abs,just start with the clasic crunch first with some weight ,if you want to have some deep valleys there ,some bicycle , and some simple lower abs and obliques exercise and do cardio , without cardio you will never have 6 pack abs

I have the same question as some of the people in previous questions. According to your explanation, it seems like you wouldn’t want to work out too hard or your body will run out of carbs and start burning muscle.

Dear Zuzana,
At first I want to say that I admire you. What I admire about you is your motivation to do your workouts every day, to eat healthy, to show people your unique workouts, warm ups, stechings and tips. Much people stand a so hard discipline.
You serve as an example for many people and for me to.
But I have problems with the Timing of your workouts. i don’t know when I should do what for workouts…
e.g.: I go to school at 7 a.m. and my school finish 2.30 p.m. or 3.30 p.m. which workouts i can do before my school starts and which should I do after school to get fit. You have so much workouts which are so effective and I would like to do all your workouts but I need a system. When I can do interval workouts and when weigh workouts?
I’m very confuse but I want to get fit and look fit.
Can you help me? You mustn’t make a distinctive training plan. Just indicate when I can do what for workouts after and before school where very nice.
Thank you

Zuzana’s workouts definitely work. Her workouts have given me amazing results. Anyone who says her workouts don’t make them tired are not pushing themselves hard enough! It’s also a great motivator to see another girl that’s girlie and fun working out! I never cared for watching guys workout. How can I relate to them? I also think the other girls in the exercise world are not as toned as Zuzana.

Thanks for being my inspiration girl ;). Love your workouts!

I can attest to how effective this type of training is. Without changing my eating habits all that much, I have seen incredible changes over the past three months, just doing bodyrock 4-5 times per week. I push really hard during the workouts I do. I’ve lost a ton of fat, and I can already see my abs and obliques getting more pronounced. My arms, legs, butt and stomach are all totally changing already. I haven’t actually lost all that much weight because the weight I’ve lost in fat I’ve gained in muscle. But my body looks amazing! Bodyrock has seriously changed my life and my body. Thanks so much Zuzana (and Frederick!) I owe it all to you!

Hi Zuzana!
Your body is my ultimate fitspiration!
Have you, or can you post before and after pictures of yourself and how long it took for you to get as toned as you are now. Ive seen a picture of you before and you were less toned but still in great shape!
Do you ever do yoga? What is your flexibility like?
Also, Id love to know who did your boobs :) They look great despite your low body fat percentage, a lot of girls look bad when they drop so much body fat, but yours dont :)

ps: I forgot to ask, do you take any supplements?

Hi !! I was just wondering.. when you started what was your interval time? (sec of workout/break how many rep ) Today was my first day and I was a bit lost, I pushed hard but was wondering if my time settings were alright. Also, you said you lost lot of fat in three months, well first of all congrats !!! I am happy for you =) and you motivate me. My goal is to lose weight on my legs and butt/hips ( my waist and arms are realy nice )before january because me and my fiance will go to our first trip in the south and I want a nice bikini body for our first trip!
I know that results is the BIG motivation, after how long have you started to see results ?
Well if you have the time, write me back or if you prefer we can email each other.
Thanks, keep on going you have done 3 months, can you imagine how you will feel on 2 3 other months !!!
Ciao
xo
Emilie

I work out every morning for work (it’s part of my job) I hate the work outs they do they are dangerous and the people in charge have no idea what they are talking about. I know a little bit from lots and lots of reading. My biggest problem is coming up with a schedule. I love these workouts, but I’m not really sure how to put them together to make a weekly work out plan. Any comments and/or advice would be a great help!
Oh, I take Lipo 6 Black hers as a fat burner. I am what I call skinny fat, I am thin but have no muscle. My goal is 18% body fat…..I am at 23% if that makes a difference on any workout ideas.

Zuzana,
Are you still going to do a follow-up article to this one going more in depth about the benefits of bodyweight exercises?

Zuzana,

First I want to say, THANK YOU for making all these videos assessable. I actually want to lose 10lbs of fat that is mostly around my abdomen and inner thighs. I have done your work out 3 times this week and i try very hard.
I also eat breakfast, snack, lunch, snack, dinner. eating veggies, protein, mostly. Just wondering how long it will take to lose these inches??

thank you

cintia

Zuzana’s strength training is highly effective. I have been boxing for years, more recently for strictly fitness purposes, and have incorporated some select routines from her strength training into my workout routine. Not only has it helped me to “change things up” and keep me motivated, but the results have been highly motivating as well.

If you are concerned about it… do what I do. Give yourelf a short 5 minute cooldown and stretching period after one of her workouts and then go stumble… er, I mean run a few miles afterwards ;o)

Zuzana,

Do you ever attend a gym or use machine weights. And do you work out more than one time a day. Your body is an inspiration and the need to know if what you see in regard to your regimen is the producer of your current physique is welcomed so others can truly obtain same results. Also any supplements? Thank you for graciously sharing your life of fitness as you have inspired so many now “bodyrockers”
Take care

Just to remember, to burn calories you need to keep your cardio rate at higher (but secure) levels.
If you do a bunch of Burpees or run, both exercises will give a boost to your cardio rate.
But with the burpees you will gain more lean mass.

Regards,

Zuzana, thank you so much for sharing your really inspiring videos! I don’t really know how soon I can see the first results, but I am motivated ;)
I thank you both for all these informations, I spent hours reading posts and watching videos, now I don’t feel helpless and I’m sure I can always find the answers))) Love you guys, take care!

First I’d like to say that i absolutely love this website. It’s full of info & the workouts you provide is awesome! I don’t know why you don’t have your own video or tv show yet! Besides that, it definitely works for me. I’ve gave each workout all I’ve got and after two weeks of doing your workouts, I can feel some change. Strength & energy, DEFINITELY. As far as looking different, I’ve noticed a little bit.. but who would drop pounds like crazy and see results that fast if they weren’t doing something unhealthy? I know it will take time, but I am very patient. Whether or not I see results, I would love to do these workouts just for fun! :D I love it :)

Hi Crystal – no gym and no supplements :)

Regarding the article “Are These Workouts Good For Burning Fat?”, posted on 20th June 2010. Did I miss the follow up to this article? If not, I know a lot others enjoyed this article and will wait patiently for the follow up :) Thank you for all that you are doing for my body. I have struggled for my whole life with “chicken legs” and I am actually starting to see more muscles and a better shaped leg. I feel so great!!

Hi there,

I was just wondering how long you have been working out? Because you are in very good shape and I am just starting out and am trying not to get discouraged.

Thanks

Hi there Zuzana and Frederick,

I have been overweight throughout my life and I have wasted lots of money trying to lose weight by joining gym and taking unnecessary diet pills. I have had problems with keeping myself motivated to exercise but somehow by watching your videos and doing workouts at home has kept me on my toes. If only I have discovered your site earlier =)

Thank you

I started training again a week ago and stumbled across Zuzanna through YOUTUBE. Admittedly I started watching because of the increadible figure she has, but then started getting in to her work outs. She has taught me a lot that I didn’t know, her workouts definetley are inspiring and I do know that interval training is for sure the best way to burn. I’ve been following her routines and I’m so happy she has made the effort to build this site in support of all of us who find it difficult to figure all these things out. Thanks Zuzanna!!! You’ve helped me too! You really seem amazing!. :)
Keep up the wonderful work… I’ll be watching!

Hi Zuzana! I really like the home workout programs you have in your website. Those workout programs gave us guys who can’t afford to join a gym a chance to be fit and healthy. Thank you. But I would just like to ask, how do I build lean muscles without getting bulky??

Again, thank you and God Bless!!

Hey Zuzana,

You really are a great example for me!
I’m 1.64 tall and weigh around 73 kilograms.
And I have a BMI of 27 is overweight.

I wonder how you’ve started this and how long it took until you’ve become so slim. :)

Greetings from the Netherlands

Heey Zuzana,

Im not sure but i might be doing more exercises than you a day :$

I do daily one of you’re exercises, and my own program. You see I don’t think internet will help alot, since they don’t know your: age, length, weight, what you eat and that kind of stuff. But you’re video’s are real good! For beginners and for experts.
But so i daily do one of your ‘home workouts’ and my own program is like this:

I got these dumbells you see, and i test my max. strength with them and my max. push- ups, and crunches and stuff.

After that i every day do 3 rounds of all of them. At the end of the week i test my strength again and you’ll see very much improvement!

It’s quite hard but ill last it

I don’t know if its possible to start a new thread so I apologise if this is in the wrong place.

I have just discovered the reason I have struggled to get a flat tum. I think it is down to a condition called diastasis recti after the birth of my children. I’m in a gym and I’ve noticed that like myself a lot of wemon are being told to do tons of strenuous tummy exercises which I now know exacerbate the condition. I have heard also that this condition cannot be rectified if it isnt caught early after childbirth (the first three months).

Zuzanna what are your thoughts on this and what ab exercises do you consider safe to do if you suffer with this condition?

Thanks in advance.

Hi guys,

I was wondering how did you get your work out ideas? Is it because of crossfit?

This post has made everything clear to me… I’ve been trying to lose weight/tone for a long time now and I’ve tried different programs and diets etc. I’ve never actually UNDERSTOOD what it is that I’m trying to get my body to do until now.
Thank you!

Still looking forward to the follow-up to this post regarding getting toned.

Omg ankle weight are bad for your knees/joints and are very uncomfortable. Not worth the inconvenience. I walked with them for 2 weeks and its just not cool.

I bought two x 5lbs ankle weights and now use them only as like dumbbells type thing :) I actually really like it. lol

This is coming from a non-expert person as well, Z would be able to answer you better obviously. But from my experience, i hate them. Google it, youll find a bunch of negative feedback for it.

Ericka just be careful with Lipo 6, I have read reviews that it’s effective BUT it can cause acne (on the back for guys and on the face for women). I tried Lipo6 Black, I saw no results as far as weight loss, guess it didn’t work for me, and got some pimples on my face (especially on the cheeks and my chin). Thos ewent away after I stopped using it but I also got an acne cyst on my left cheek that won’t go awy and now I have to go to a plastic surgeon to remove it.

Just saying … be careful and if you notice anything weird stop taking them

HI EVERYBODY,

1st time I am seeing your site. Great ! Every workout looks extremely hard. Any tip for a beginner ? I want to make sure I won’t hurt myself.
Thanks

Hi you are the best fitness inspiration I have come across on the web & your excercises & tips are excellent ! I am over comming emotional eating & I have just beginning to try out your work outs : ) Im currently a size 14 no thanks to emotional eating ! I use to be a size 10 ! So I have every ounce of confidence that I can achieve a size 10 figure or even better an 8 with your brillant workouts ! Watch this space : ) Any tips on tightng those inner thighs of mine ? How often & how long far do you recommend doing yr workouts ? Esp for allover body sculpting to the maximum . Thanks x Nicola x

Please start making some fitness dvd’s Id be first to buy them ! xxx

i will be doing track soon witch lasts about an hour and a half do you think it will be fine if i did that and your workouts after???

hi my name is carolina i speak spanish and my english is so bad but i want to know if i can do it youres exercices i am 1.60 metros and 77 kilogramos i am fat, do you recomending youres exercises ??????? i will be so been grateful if you answer me please :D

hola me llamo carolina mi duda es si puedo hacer tus ejercicios con 1.60 metros y 77 kilogramos??? me lo recomiendas o recomiendas que mejor corra o alga algo mas te agradeceria si me respondes chaooo

Hi Sandra,
thank you so much for your comment :-)
My weights has a little bit more than 1lb each (0,5 kg). It´s not so heavy as yours.
I am just begginer and I can´t run or jump because of my missing joint on my foot so I choose workout that I can do without missing excercises and it is workout for absolut begginers because there is no jumping in it. But after doing it two monthes (5times a week) it was not a challange for me.. so I wanted to make it more difficult and I added theese ankle weights…

hello suza!
im from finland, im not fat im 62 kilograms and i am guy, but i hate go to gym, there is so booring. maybe u can help me. i eat so healthly always, like a muesli with jogurt etc. but my prob. is that i have still little tame/little fat. my gf said too for me mika u need goto gym to get little 6-pack, hell i was piss off, but while time i thinking it then anyway and i came end of my thinking and why not 6-pack, little. well what i should to do. and is it good if i use fat burner pills same time, i mean im month everyday 3 times in day. noon, 12:00 and evening.

ps. mikazu84, and thanks!!!

Anytime that works for you. I personally can’t eat right after my workouts, but everyone is different so if you feel like eating right after, than go ahead and if you want to wait for a little while, you can do that too, just listen to your body.

Hi Zuzana,

First off I would like to say that I’ve been an avid BodyRocker for the last year. I read a blog piece on you from, “The Great Fitness Experiement”(an amazing blog), and have been absolutely hooked since!
Second, I’ve been reading comment after comment about how much you and Frederick are loved. I get why your doing this, as I myself volunteer my time and knowledge to friends in respect to fitness and diet all the time, but seriously Zuzana you’ve become Jane Fonda! That’s no joke. Your popularity level is off the wall, Bye Bye Jillian Michaels! You’re amazing and I love you as much as all your other fans.
I do however have a question I’m hoping you can answer for me. I’m a 10k, half marathon, and full marathon runner. I’m constantly training for races. Sometimes I train for speed to beat my PB, a more challenging course, or distance. Around the four month mark of doing your workouts and running on a daily basis I developed burnout.I would run long distances, speed training, and hill tempo training and after each run I would do one of your workouts.
I stopped seeing results and was living with constant fatigue. I finally caught on and decided to strickly concentrate on running as it is my true life passion, at that point I quickly recovered and my training has been bar none, BUT
…I miss you and your workouts soooooooooooo much that I’m hoping to start up again, as in tomorrow :) I’d love to know what your thoughts and feelings are on this issue. Please keep in mind that a true runner would rather die than walk…I could never give it up, its like the maffia-I’m in for life!
From the bottom of my heart I thank you and Frederick for all the wonderful work you do, your the kind of people who make life awesome. It doesn’t have to be fitness but if every one gave back a skill they excelled at this world would ROCK!

Andrea
OxO

Hi Zuzana,

You are such a great inspiration!!! I saw you for the first time 1 year and half ago and I tried to do one of your workouts and there was no way for me to do it. I just atarted at that time to start exercising for the first time in my life. After my second baby I decided to take back control of my body and I am still doing it…I have been working out since then…I can say that I am addicted to it, I just love it…nobody around me understand the feeling but looking at you, I believe you feel the same way. About 2 weeks ago I remember about your website because I was looking for a change…I seemed to reach into plateau and eventhough I was working out 4-5 times a week I could not seem to see any improvement…so you came into my mind and I checked out your website and I said to myself, I will try this now…I even order my gymboss interval timer which I really love. It’s my new toy!!! I started last Thursday to do the 4 minute Pre-Breakfast Workout and I feel great…and on Monday I decided to wake up earlier and do a full workout, so I do the pre-breakfast workout + another of your full workout…I love it!!! I have being doing this in the morning and on Monday and Tuesday I also did your warm out routine + another of your full workout…Do you think that this it too much??? How often should I do your workouts to see results…I know sometimes by working out too much you are actually far away from getting the results you want…so I don’t know if I might be doing this.
On the other hand, I have being so hungry that I can barely make it to the 2.5 – 3 hours to get my other meal and I have being eating 5 – 6 meals a day for a while by now and trying to put protein+carbs+good fats but sometimes it doesn’t seem to be enough, I finish eating and I am still hungry…and even worst I crave for chocolate all the time…I try to avoid it but food and chocolate is on my head all day long..so in order to compensate all my eating I train more to burn most of the calories, but as I said, I don’t know if what I am doing is right…

Looking forward to hearing from you!!!!

You are amazing and I really admire your hard work…I love your workouts, your energy, your body, you rock girl!!!!

Your bodyrocker friend!!!!
Karina

Ahoj, narazila jsem na vaše stránky na youtube a protože bych chtěla mít hezčí postavu, tak jste mě zaujala. Je mi 17 let, mám 50kg, ale nedávno jsem si nechala zjistit procento tuku a zjistila jsem,ze je to neco málo přes normal. Mě samotnou to trápí, protože vím, že nejsem tlustá, ale prostě je na mě ten usazený tuk vidět. Snažila jsem se chodit pul roku do fitka,ale vysledky skoro žádné. Zkoušela jsem běhat, ale po 3. pokusu jsem odpadla a zjistila,že běh nesnaším.. Začala jsem tedy chodit alespoň na pilates a k tomu občas doma cvičím,ale asi ne správně. Byla bych ráda,kdybyste mi doporučila, jak správně cvičit, abych nebyla “obalená tukem”..Nejvíce mě trápí tuk na stehnech, kolem kolenou, tlustá lýtka a bříško..děkuji za odpověď, Martina

“[...] I will talk about the benefits of bodyweight exercises later. I think that I should also explain how to get muscle tone without getting bulky (for girls) and how to gain larger muscles (for guys) with my workouts. These are one of the most common questions so lets talk about it in the following week. [...]”

Is this coming? :)

I remember this, and really enjoyed reading it. I think it was right before Freddy and Zuzana’s trip to Italy. I was really looking forward to reading the follow up.

Zuzana if you read this PLEASE do talk about how to get muscles without getting bulky (for girls) and how to gain muscle (for guys) with you workout. Have your thoughts on this changed?

Well, obviously Suzanna has got her training down very well, and customized to her needs. I do not want to start questioning things, but does anybody know of any research (preferably a multiply-replicated study) confirming this effect through exercises higher than the lactate threshold? Dr. Mercola for instance states that it’s do to the stronger release of growth hormones. However, if you ask buff guys focusing on gaining muscle about growth hormones, they say it’s irrelevant.
Also, does anybody know if there is any real difference between Tabata’s method 20 sec intense, 10 sec rest and for instance the Peak 8 formula proposed by Dr. Mercola, 30 sec intense, 90 sec rest?
I have never really had any issues with keeping my bodyfat % down since ‘traditional cardio’ has always worked for my body type, but simply interested as to what the physiological change within the body is and why these types of exercises are so good. The growth hormone, the elevated heart rate, or what is it really?
Thanks.

You’re suppose tor rest. If you’re doing the workout everyday you’re probably not doing it at a intesnity to truly benefit you. The intensity is suppose to be high enough so you will need the rest in the first place.

Just one of these a day and on average 5-6 times per week :)

hey zuzana and freddy,

i just read this article of yours and was wondering if i understand it right that in order to loose weight it is better not to eat right after an excercise? i have done this so far b/c i can not really eat before since my stomach does not like to do exercise once its filled. 
greetz

We do them 5x per week on average.