IT’S LIKE HELL.BUT NOW I KNOW THE BENIFITS OF HIIT.KUDOS TO U GUYS.

P.S. Maybe you move to Southern France?

My goal is to do this every morning before breakfast. I was about to do 15, 20, 15, 19, 13, and 11… But I also did the Burpee challenge. I’ve watched your videos but was never really brave to do them. Today I start… I did 28 in 10 minutes. My 10 year old did 30 and my 12 year old did 14.

Kat

Sorry- I meant to say I did not that I was about to do! I was talking to my kid and typing!

BodyRock On Z and F.

Wow, that was really good. I’ll use that in the morning before breakfast as a wake up call.

I usually do the regular workouts in the early evening this will work well. :) Thanks again.

Hi Zuzana,

Isn’t it Spain? That was where you two were heading when you side tracked to black bear country AKA Vancouver Island. I hope you two enjoyed your stay there. I hope you two enjoy where you’re heading now as well! 8-)

–Chris

hey zuzana
is that enough for the rest of the day or i have to do something else later in the same day, but i just did it to earn my carb on breakfast????
other question : you use one of these workout every other day or you use some of them every other day????
only once a day is enough even if it is 12 minutes or short time????
thanks

High Knees 49/47/45/44/43/43
Mountain Climber 29/27/27/26/25/25

phew :D great workout

[...] These past few days have been a little busy, so I needed a new workout.  Luckily when I was browsing bodyrock I came across her 4-minute breakfast workout! [...]

Love this workout and the idea to just get a quick 4 minutes in. Who doesn’t have time for that?! Thanks for the motivating post!

This is really cool. I do have a question, though– do you warm up before? or do you just get straight into high kicks/ mountain climbers?

This is extreme
Good carbs are good
I have a massive bowl of oats everyday.

Hi Zuzana! WOW you’re so beautiful! This workout is really great. I’m from Brazil, now it’s 3 am and I was reading your blog.. I did some other workouts before and now I did this one just to try and really loved it! I’m looking forward to do it every morning before breakfast! I love your tips and workouts(they’re really intense)!
Best,
Lu.

I forgot to tell my score….
High Knees: 60, 57, 37, 74
Mountain Climber: 28, 59, 60, 68

A question: I did 30 seconds of high knees and then 30 seconds of mountain climber and continued like this until I did 4 minutes of workout, is that correct? I mean, that’s how I was supposed to do it?
Best,
Lu.

your adorable! thanks for the workouts and PS; I LOVE your sportsbra!

Loved it, thank you, thank you, thank you !
It’s now part of my bag of High Intensity tricks ;D

I just started your workouts so dont laugh :)

high knees: 45, 42, 38, 38, 30, 32
mountian climber: 28, 29, 24, 22, 22, 18

im dead now but it feels great :D

Hi I am well impressed with myself….
medium knees!!! 51.50.43.46.49.49
M.climb 20.21.19.23.24.27

not as bad as I thought it would be, and definatly room for improvement :)

Hello Zuzana!

First of all I have to say that I want you body!!!

I am new! I started yerterday with your bang bang workout (and after 5 min. of rest I did your 12 min.leg workout since I left it was not enough…eventhough while doing it I was really sweating and working at you pace.) And this morning I did you 4 min. before breakfast.

I usually go to the gym. 20-30 min. cardio + 50 min. Strenght training + 10 min. streching. Or 1:30 or 2 hours class (super-workout, body shapping, militar-cardio).

I have some questions:
1.- How many calories do we aprox. burn with your workouts?

2.- One of your workouts is enough for the day?

3.- The four min. workout before breakfast, is only to earn the carbs for breakfast?

5. Are lentils, beans, hummus, nuts also considerated as lean protein?

Thanks!
nad

My Goodness you keep a tidy place! LOL

Love your workouts and the method you have chosen to share them with others. So much hard work to keep such a hard body.

Liking the dark hair Z!

Sure would like to be a stowaway in your luggage. You two have moved around all over the world in the last several years. You’re enjoying life…

All the best to both of you.

Jacques

Looking forward to getting back into working out after dealing with some chronic back pain. All is temporary, it will be over soon….Peace.

short morning workouts are great. it would be great if you could do a fiew more of these :)

Hey Zuzanna-

I love the new look! The high intensity of your dark hair and the colors in your outfits is energizing.

Also, thanks for doing more body-weight and seeming to ditch the sandbag. I bought it, and after using it for a few weeks found that I kept hurting myself.

Your work is amazing, and I want to thank you- especially on behalf of my brother. He works really hard at two jobs but can’t afford a gym membership or a lot of time to work out. Your workouts have saved his self esteem.

This is kind of mushy, so feel free not to post it, but I just wanted to let you know.

He Zuzana can you post more of these pre breakfast workouts? I love it !
Thanx

Do you have to warm up before doing this? What is a really quick warm up to do before we do this one?

High Knees 30, 30, 31, 31, 26, 22
Mountain Climber 24, 30, 24, 30, 31, 26

Uff :-)

We are working on a new mobile app :)

this is great.
just want to know if i need 2 do it everyday?
i normally do one of your workouts in the morning before breakfast, if i do just this will it be enough?

Zu!
i have been back on track with my diet and workouts for the past month and an half!
I looked through your website because I lost some weight but now that I am gaining every day a little more of lean mass I want to implement a more effective diet as well to get rid of the stubbern fat.
So I was getting strong enoguh to give up my caffelatte with mueslie in the morning that is a ritual for me… the one thing I love the most.. smell of coffee from the coffemaker… pour into superwarm milk with a mix of oats,flax seeds, dried bananas and raisins so yummi…!
Point is.. you gave the super easy and fast solution to the problem.. doing high knees and mountain climbers (that are among my fav excersies because of their dynamic!) and earn those CARBS!!!
thank you Zu and Freddy for your great work!
Bodyrocker Elena

I am going to do this every morning from now on becase I can’t resist my peanut butter toast with banana!!

high knees- 52, 52, 50, 48, 48, 50
mountain climber- 27, 27, 26, 26, 26, 27

I don’t warm up to do this workout. It seems like a warm up all by itself.
Thanks for this one its a great way to start the day!!

I do these 4 minute workouts too often.
Should really work on waking up on time. xD

High Knees: 42, 37, 37, 36, 35, 36
Mountain Climber: 23, 23, 23, 22, 19, 18

Wow… I slacked off really badly in April and my scores show it.
I can see my comment below and this is… awful. D:

I recently gave up coffee (boo!).  I will try this tomorrow not only to earn the oatmeal in my favorite breakfast smoothie, but to wake up!

My favorite breakfast smoothie:

In a 16oz/500mL cup (I use the Magic Bullet rather than a traditional blender):
1/2 cup old fashioned oats, uncooked
1 scoop all natural vanilla whey protein powder
a little cinnamon
~8-10 dry roasted, unsalted almonds OR 2 tsp all natural peanut butter
~5-6 frozen strawberries
~1/2 cup frozen blueberries
fill the cup with water (add ~1/2 cup water if you are using a blender & add more if it’s too thick)
blend.

This keeps me full 4 hours & takes almost no time to make, especially because I prep the dry ingredients at night.  If you use the magic bullet, or some other individual-cup-blender, you can take the same cup you mixed in to your car or wherever! 

high knees: 40-35-42-44-43-43 mountain climber: 20-21-20-21-22-24 

My score today:
1) High Knees: 43-44-43-41-43-40
2) Mountain Climbers: 25-25-24-25-25-25

I have to work now
later I´ll go for ´real climbing´ ;)

My score today:
1) High Knees: 43-44-43-41-43-40
2) Mountain Climbers: 25-25-24-25-25-25

I have to work now
later I´ll go for ´real climbing´ ;)

Can’t believe how hard 4 minutes of workout can be… Did this after work as i didnt have the time to do more and what can i say but wow, im amazed! ! Thank u guys