May 6 2011

6 Minute Workout

Hi BodyRockers,

Today Freddy and I are starting to pack for our move and we are crazy busy. With everything that we have to do today, I didn’t have time for a full workout, but don’t worry because I put together this savage little 6 minute full body routine that will rock you out. I think that it is always better to do something than to skip your training completely, and this workout may come in a small package, but as you can see in the video, if you are pushing it at your max effort – full throttle – you won’t have anything left after 6 minutes. This is a perfect solution if you find yourself really busy and pressed for time – and you can also extend the torture by doing this 2 times back to back. As I said tho, the real test of your effort is that by the end of the 6 minutes you should be tapped out. Push yourself like crazy and reap all of the benefits for the rest of the day :)

Freddy & I will be back this weekend with new BodyRockers, a new diet challenge and possibly a life post if we actually do anything interesting besides packing! Be sure and check back tho so you can start up the new diet challenge when it kicks off.

Enjoy your training!

Zuzana & Freddy

Workout Breakdown

Time: 6min.Workout Type: Interval trainingExercises: 3
  • Jump Squatmax. reps during 10 seconds
  • Side Pike Jumpmax. reps during 20 seconds
  • Mountaing Climbermax. reps during 20 seconds

Get your gear for this workout here:

Instructions:

This workout is 6 minutes long Super Intense Interval Training.  Set your Interval Timer for 12 rounds of 10 seconds and 20 seconds intervals. There is no rest interval – both of them represent time at which you have to push at max effort.

There are 3 exercises that you will be going through until you complete all 12 rounds. It will look like this:

10 seconds of Jump Squats

20 seconds of Side Pike Jumps

10 seconds of Jump Squats

20 seconds of Mountain Climber

… and repeat until your timer tells you that the 6 minutes are over. You should be pretty waped out at the end and have no energy left – this means that you shouldn’t be able to do more reps after you hear your timer beeping. Once you cool down and stretch you will be full of energy again and feel better then ever ;)

For those of those of you who want to burn extra calories, you guys can repeat this workout one more time or two more times. You can actually even spread it across the day and have a few hours in between each 6 minutes of training. This kind of strategy works very well for fat loss.

Jump Squat

Pike Jump

Mountain Climber

comments


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  • Jessica LeBoeuf

    Just did this and doing multiple rounds after it would be reallyyyyyy hard, but spread out would be doable. It got my heart really pumping and now I’m ready for breakfast haha :)

    Great mini workout :)

  • http://www.elvy.com/ Corporate gifts India

    Chris have too hard working guy and have good stamina…..

  • http://www.elvy.com/ Corporate gifts India

    Chris have too hard working guy and have good stamina…..

  • http://www.youasamachine.com You As A Machine

    Just did this 6 Minute Workout.  Super tough!  Especially because I miscalculated and expected to hear the final beep-beep-beep at 7 rounds, but had to keep going…

    This workout is perfect for me today because I’m preparing Thanksgiving for 12 guests tonight and just needed to get out of the kitchen to recharge.

    Warmed up with 10x stairs (climbed by 2’s on odd 1-3-5-7-9 and climbed single stairs on even numbers).
    Awesome bodyweight only workout.
    Cooled down with 4x 100 reps skipping 
    5 forward grip pull ups and stretches.

    This one hit the spot!  Thanks again.

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I loved this 6 min workout! I have no idea what my scores were, lol but I was sweating my butt off when I was done! This was my second workout yesterday evening :) I love the challenge of this workouts and glad that I can do them now even though I can’t keep up with you ;-) thanks!

  • Anonymous

    So funny, I also think that way when I finish a workout. It hurts but i will do it again.Hahaha. Keep on rockin isabella, hau rein :-)

  • Mia C.

    Love this workout! Hard enough to make you feel like you got a good workout in during a short period of time.

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Still kicked my butt.  Did this today because of time constraints.  So fun.

  • http://exercisefoodpoo.wordpress.com Luke Says No

    ***

  • kat

    doing this one again :) this morning!!

  • Melly

     did this today, it’s almost midnight but I wanted to do something today!  Man… I didn’t know my legs were that heavy… haha

  • ivy

    I did this workout today! I’m glad I didn’t skip my workout. Although it’s a short workout, it IS better than not doing anything at all.i honestly was about to skip my workout for today because i have an essay to finish by tomorrow -_- so yeah :) but now, i have time to focus on my essay! thanks Zuzana and Freddy, for everything you do for all the bodyrockers out there.

  • http://www.eroticstore.ro rox

    gave this workout a try before my dinner :)) (planned to eat turkey and drink some wine so I said myself I must put my body on fire :)) and it’s Sunday, I have time for more

    it was a killer workout, but proud of myself that I didn’t stop it. My score:

    Jump Squat: 5,3,3,3,3,3,3

    Side Plank Jumps:  15,8,7,10,9,8

    Jump Squat: 4,3,3,3,3,3

    Mountains Climber:  28,20,24,23,26,24

  • http://www.facebook.com/people/Deleena-Noble/100001972292620 Deleena Noble

    This one was tough for me.  Maybe it was because I didn’t do a warm-up first  <.<   I will next time!

  • Anonymous

    i had such a pain in my quads from those pike jumps… oh my god, i couldn’t even keep doing them! i had to keep stopping!! 

    haha killer! i’m going to try it again tomorrow morning :)

  • http://onlineczech.ru Daria Valentinova

    I was going to skip a workout today, just because I was very busy and had a lot to do today… But I didn’t and – you were right! I FEEL AMAZING!!! Much better than I would feel without a workout!

    and, Zuzana, I’d like to share one thing with you…
    I’m starting to think that I’m kinda getting addicted to the endorphins which I get from workouts. 
    the day when I don’t exercise – I just feel really depressed. It appears to be hard to work, I just don’t wanna see anybody, and the bad thoughts come into my mind.

    all that stuff is gone and never comes if I do my regular workout. But if I don’t… I cannot live a day – I feel bad. Even if I’m tired and sore – I have to do something just not to feel depressed.

    In the one hand – I’m proud of it. But on the other – it bothers me sometimes.

  • Bverner

    Another workout done here in Granada, Spain. Megan and I are in exams right now so we used this as our study break! Brutal…getting thru the first minute is the toughest with the mental break

  • Annalise

     Far out.

    Jump Squat: 10, 9, 5, 6, 4, 5, 7, 6, 7, 5, 5, 5
    Side Pike Jump: 23, 13, 14, 13, 13, 14
    Mountain Climber: 30, 14, 20, 12, 27, 35

    Whoa.

    • http://onlineczech.ru Daria Valentinova

      Did you manage to remember all the numbers and their order… I just remember that I did 5 to 9 squats, 12 to 18 pike jumps and 38 to 22 mountain climbers.

      but the change was so fast, that in the end I lost the order and the numbers in between. )))

  • lUCy

    ok score:
    7-8-7-8-8-8
    17-17-14-10-18-18
    7-8-7-8-7-6
    35-39-38-37-40-41
    :)

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  • Anonymous

     Hi there,

    I just finished this workout….and it was great! I did two times in a row, with a little break in between, for water and some air..hihihi…

    once again,it was great!!!!!

    kisses to you all

  • Anonymous

     Hi there,

    I just finished this workout….and it was great! I did two times in a row, with a little break in between, for water and some air..hihihi…

    once again,it was great!!!!!

    kisses to you all

  • Mia

    two words: MAGNIFICENTLY BRUTAL.and that is it!

  • Stac

    OOOOOWWWWW OMG this is Killer!!!!!! But a great fill in. I do wo a day behind, because it’s late when the new one posts : ). Since there was no wo for tues I did this one again. Wow it’s still a tough one! luv Ya <3

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  • http://aphrodiitee.deviantart.com/ Isidora

    on this 6 min workout my scores were like this: jump squats: max 8 – lowest 3 – mostly 4 side pike jumps: lowest 13 – max 25m.climber – 29-30

    then i did one round of another round mini workout
    @yahoo-U3TJHFDETUEFHQHSYSSNQ5O5B4:disqus
    suggested which was
    10 sec high knees/ 20 sec push ups / 10 sec high knees / 20 sec of reptile tucks

    tho i did 12 rounds of 10/30 instead of 10/20 … = 8 min

    total workout = 14 min

    awesome workout!

  • IrenaCZ

    Wow, just did this workout, so short and intense, feel great now, going to do it tomorrow morning before work, that will kick off my day:-) Thanks Zuzi

  • Anonymous

    Wow Freddy, Your mean!!! Pushing your wife so hard!! :) :) :) My husband does that with me too. Sometimes it really helps drive me past the point of working hard to busting butt, other times it makes me laugh and I can’t catch my breath. Love these kinds of workouts. Timer and determination are the only things required.

    Thanks Zuzana and Freddy!

    <3 from Canada, Tracey :)

  • Lauren

    Whew! That was hard. I skipped all last week, feeling unmotivated, depressed, lazy, stressed, etc. But I went mountain biking on Sunday and felt better about life in general and then did this 6 minutes today to try to get back on track. We’re moving across the country (the second time in 7 months) and I’m stressed and making excuses… ugh… here’s to a better week, bodyrockers!

  • Jenn

    Brutus almost got me yesterday, but this short workout was just what I needed (though I did it 1/2 an hour after I should have gone to bed).

    I just realized I forgot to do burpees on my weekend camping trip in the Florida Keys. Oh well, next time I go I’ll do them. :)

  • http://impalaproject.blogspot.com Teryn J

    My legs were dying! Awesome workout!!

  • http://twitter.com/IronFistGirl Tara Fox

    i love this 6min workout – totally makes me sweat and my legs ache for days but still the same i love it and today i used it as my warm up before the Im in to you workout out.

    Im so happy to announce that since i started bodyrocking half way through may i have lost 7kg (15pounds) i feel confident, fit and strong. To top it off i completed my run yesterday without stopping and thoroughly enjoyed it which is very strange for me . haha All thanks to you guys.

    Altho im a semi newbie still i have a msg to all current newbies just starting – you can get the very best out of this website if you want to and soon you’ll be posting a msg similar to this one in a months times. Keep at it !!!!

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    6 minute workout. Looks easy and fast. I’ll be done with it in no time…..during workout: Ow, *huff, huff,* ow, *need to catch my breath,* ow, ow, OW! I can’t do this *beep* 7 more rounds!? Ow, huff, huff. Huff, huff. Almost done! Ow….ow….legs can’t take any more….*BEEP* 4 more rounds…..ow, ow, ow…huff, huff….(sound of applause from phone app) *Fall down on floor dead.

    • Donna

      Hey Sarah, that’s the reason why I didn’t do a second circuit straight away:)

      I am saving it for later in the afternoon or evening because I didn’t want to wipe myself out for the rest of the day + it’s better for fat loss if you spread it out Zuzana said:)

      • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

        @Donna, yeah, I thought about doing it a second time or even a third time. Haven’t decided yet… it was fun while I did it. *thinks about it* Yeah, there’s a chance that I’ll do it again. Thanks for the advice. :-D

        • Donna

          Your welcome Sarah:)

          I just finished my second 6 min workout for the day and that’s it for me:)

          • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

            Yeah, instead of doing this for the second time, hubby and I decided to walk to the store and walk back. Awesome cardio and weight training (groceries weigh a ton!) But it was good. Took us an hour and 20 minutes. Not too bad.

  • Donna

    Hey Frederick and Zuzana, I just finished this and I am really tired, plan on doing another 6 min later this afternoon or evening:)

    Hope your packing is going well and nearly done:)

    Frederick another reason to give up fizzy drinks would be your TEETH:)

    Hubby had the same problem he was drinking soda everyday. He tried to wean himself off it after my suggestion but he couldn’t do it so I left him.

    His teeth started hurting one day. He needed 5 fillings from all the soda and he only had like 2-3 glasses a day. He had to go to an after hours dentist and paid top dollar..

    He gave up soda cold turkey after that…

    • Donna

      LOL I just re-read this.

      I didn’t leave my husband. I left him alone to do what he felt was right with his soda intake…lol

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  • http://www.facebook.com/profile.php?id=685197005 Johanna Speachless Hajnos

    This doesn’t have much to do with this workout, even thou I will do it tomorrow unless another workout is avaible tomorrow.
    But I just wanted to share this page I found with you guys. It just blew my mind and I am so sad to live in Sweden, even thou I am seriously thinking about going to the US for one of the seminares.

    http://www.earthship.org/I really admire these people.

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    So I made it through alive. Actually I made it through alive twice. I did the workout then did 6 minutes of interval high knees (wanted to jump rope, but the rain got in the way), changed the laundry, did the 6 minute workout again, and ended with 6 minutes of high knees. I feel great.

  • Amanda Haskin

    Hey everyone!! I’ve been slacking in leaving comments and scores…I know that nobody really notices, but I feel left out! Anyways, I did this one twice and it was KILLER! I just want to thank everyone for being so supportive of one another. It lifts my spirits when I get on here and read everyone’s awesome comments!! You guys rock!

  • Amanda Haskin

    I promise, you won’t regret it! I’ve had nothing but great results and positive reinforcement since I started following Bodyrock over a year ago. Welcome to the community!!

  • http://www.makavelina.webnode.cz Nina_CZ

    Don’t leave Aryana! :) I bet it is difficult to moderate so many comments at one time, please hold on and stay with us! :)

  • AudraFit

    Hi Zuzana, I’m gonna do this after my weight training this morning :) Hope all is well!

  • http://www.makavelina.webnode.cz Nina_CZ

    No reason to be ashamed, I rested a lot, too!!! :)

  • http://delightfultastebuds.wordpress.com Jos

    I took weekend off (Sat and Sun) and did this one today in the morning 2 ROUNDS! I was aiming for three but then I figured I could only do 4 jump squats (I prefer call this vertical leap) max at 2nd round after 3rd interval so just 2

    Roughly my scores are

    Jump squats (or vertical leap I’d say) 4-10

    Side pike jump (10-15)

    Mountain climber (15-20)

    Hope you two have a safe trip! Miss you already :) No worries updating with new workout..we can always go back to the older routines that we haven’t tried yet!

    • http://www.makavelina.webnode.cz Nina_CZ

      The same here, I did like 5 jump squats at 1st round and then never did more than 3, last 2 rounds only 2 reps! My legs were so DEAD :D Mountain climbers were so-so, but Pike jumps killed me

  • KIMBERLAKE93

    AMAZING workout!! Thanks Zuzana & Freddy! All the best with packing and moving! CHEERS! :)

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  • Yashizzle

    yea it was but for some reason i feel like i get more of a workout in less time with bodyrock. lol

  • Yashizzle

    do it! i did it 3 times with ab exercises in between. It was the bestt!

  • Miss Christine

    Wow! 6min can be a very long time…

  • Samantha R

    Hi Belinda. So sorry to hear about your back problem. You have to be so so careful though because people might give you information which works for them and not for you so it would be best to seek advice from a specialist before doing anything. From our experience (husband had back op in Feb after 12 very painful years and I have two very poorly discs in my neck) the best thing would be to see a chiropractor (you’ve probs done this already though) for a treatment (this could free up the nerve in one session if you were lucky) and get some info from them as to what they think the best exercises are for you. Stretching, pilates exercises and walking helped my husband. Hope you are feeling better soon – it would be a shame if this spoils your visits abroad. Sx

  • Anonymous

    There is always a delay with moderation – we are looking at solutions to this in the next site upgrade which is happening this month :)

  • Anonymous

    If you push at max effort and are consistant these workouts will get the job done :)

  • Anonymous

    If you push at max effort and are consistant these workouts will get the job done :)

  • Anonymous

    No Prague :)

  • Anonymous

    hi,just finished 10min…………………………………super petra

  • Samantha R

    I’m on a huge downer today – my husband has gone back to work for two weeks, its always my down day the day he goes back and I tend to have it as my rest day. Decided to get my arse in gear and that 6 mins would do me good – so I did it twice (2 min break in between) and soon regretted it into the second round!

    Jump Squat: Max 11 – Min 7
    Side Pike: Max 24 – Min 10 (these are the WORST killers for me)
    Mountain Climber: Max 38 – Min 34

    Followed (after dying briefly) by 20 x 15/45 freestyleeee skipping. Now for breakfast.

    I hope we hear from you both soon……missing you already!! Sx

  • Anonymous

    Hi Guys,

    I did this workout on Mothers Day and my time was 6 minutes :-)

    –Chris

    • JoannaKonieczna

      just 6 minutes? uow..You are good ;)

    • http://www.makavelina.webnode.cz Nina_CZ

      Wow @Chris__L:disqus , you are a MACHINE!!! :D :D :D :D

      • JoannaKonieczna

        Chris is extremely fast…. dont you think so Nina ?;)

        • http://www.makavelina.webnode.cz Nina_CZ

          Definitely! I think it is a new record for this workout and nobody will ever beat Chris! :)))

          • JoannaKonieczna

            Perhaps Zuzi has any chance, if she will improve her form ;))

            • http://www.makavelina.webnode.cz Nina_CZ

              I really doubt that is possible :D

              • JoannaKonieczna

                I think you’re right Nina… Chris__L is a CHAMPION in this workout :)

    • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

      Chris you are amazing. How did you do it?

  • Anonymous

    hey guys!! i have a story about my weekend!
    so our band had a music competition near hershey park on friday, so after we stayed in a hotel than spent the whole day at hershey park!! So much fun, i love rollercoasters now!!!!!!!

    I used to be terrified of roller coasters! i used to think i was going to die and i would get so tense when i was on them that i felt like my whole body was going to explode. I was just so afraid.
    but yesterday, i asked myself why? i figured that if i have the courage to do bodyrock workouts why can i sit in a roller coaster. and then i realized that if i just kept breathing and completely relaxed my body it didnt even hurt anymore, it started to be fun and feel amazing. Going 200 mph hundreds of feet in the air started to feel amazing. I would feel the sun on my face and look over the whole park and the green country side around it and smile- just smile that i was alive :)

    o, now is the best part. After every ride, my friend and i would do 5-10 burpees!!! then i would do a front flip and we were so pumped lol. It was so fun, and i got an awesome workout yesterday cuz im pretty sure we rode 20 rollercoasters!!! and walked like 10 miles cuz we were there from 9am to 7pm.

    Im going to try to attach a picture of us mid burpee!!! (im on the right)

    • Anonymous

      here is a bigger picture of me doing burpees in hershey park (on right)

      • Anonymous

        Hi Becksssss and Everyone,

        On Saturday I went to an edible plant sale at the Seattle Tilth. On the way home I made a short detour stopping at Kerry Park and shot a short video of me doing Burpees which I submitted to Zuzana and Freddy with a short note, maybe they will post it sometime in the Bodyrockers section.

        –Chris

      • http://www.facebook.com/profile.php?id=26309430 Alvely Zoumis

        @Becksssss:disqus , I want abs & the v-shaped just like yours!!!

    • http://twitter.com/GoustiFruit GoustiFruit

      Incredible change ! I’m not afraid of roller coasters but I dream to have such changes in some parts of my life !

  • JoannaKonieczna

    I did this workout 3 times during my Sunday :) But i didnt count my reps … too hard ;)))

  • Anonymous

    Just did this workout, super brutal. I’m still sore from doing Right There workout yesterday, so this was killer.

  • http://www.makavelina.webnode.cz Nina_CZ

    These were probably the worst 6 minutes of my life!!! I just came home from a hike and my legs are DEAD, but I decided to do this workout immediately because if I wouldnt, I wouldnt probably do it at all today :D My reps sucked :D but I pushed really hard. It was much much harder because my legs and feet are DEAD from all those kilometres :D but I didn’t wanna break my personal challenge :))) Thanks guys!

  • http://twitter.com/IronFistGirl Tara Fox

    Hey zuzana !! Have you heard of Lorna Jane fitness wear ? Its very nice you would like great in it and probable get addicted like me haha Check it out
    http://www.lornajane.com.au

  • http://twitter.com/IronFistGirl Tara Fox

    Hey zuzana !! Have you heard of Lorna Jane fitness wear ? Its very nice you would like great in it and probable get addicted like me haha Check it out
    http://www.lornajane.com.au

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  • Sara

    Ow! :)

  • http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

    I love the short workouts, although I have to really kick Brutus hard to get started :)

    No idea how many reps I got, but I was dying on the floor when I finished.

    I hope your move goes smoothly!

    • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

      Again, who is Brutus?

      • http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

        Brutus is that part of ourselves who wants to sabotage our efforts at improving ourselves (like the infamous Brutus who betrayed Caesar). Mine always appeals to me to delay/skip a workout right as I am warming up, but I usually overrule him :)

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    Dont know if its just me, but the shorter the workout Zuzana makes, the more frightened I am lol

    Didnt write down anything but if memory serves me……

    Jump squat: started with about 10…ended 4 (ouch)

    Pike jumps: started with about 18…ended 14 (actually yelled out loud in pain)

    Mountain climbers: started with about 35…ended 29 (the lesser of the evils)

    I then did 6 rounds 10 work, 20 work of: high knees, pushups, high knees, reptile plank

    Good workout for the day I’d say! Go Bodyrockers!

    • http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

      I totally agree about the short workouts being scary :) I know I have to put it all on the line from the first second!

    • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

      wow, @yahoo-U3TJHFDETUEFHQHSYSSNQ5O5B4:disqus , i like the workout you’ve compiled yourself! definitely gonna try that one as soon as i have a chance ;) it’d make a very energized start for the day, if done in the morning. personally, i sometimes do this kind of morning exercise:

      10 push-ups
      10 rounds of 5 and 15 sec: Hing Knees and Snowboarder
      10 triceps push-up and 20 regular again
      10 rounds of 5 and 15 sec: Jump Lunges and Mountain Climbers
      10-15 push-ups

      after that, i can have my breakfast oats without any scruples :)

  • Tammy77

    Hey guys..this was DEF tough!! But feels soooOOOOOO good! Thanks Zuz and Freddy for this quick, yet intense 6 minute workout, now to get studying!! Have a great weekend everyone :0

  • Sola Lee

    Did this twice today. We have to talk.

    Seriously Zuz, I consider this workout a brutal and heartless attack on
    my calves. You gotta stop doing that. What were you thinking? What have
    my calves ever done to you, huh? And what exactly am I supposed to do
    now that I have to function without my calves for a day or two, huh?

    *crawls off onto couch, sulking, muttering incoherently*

    • Tammy77

      I hear ya! LOL…….sooo funny!

    • Lila ♥

      Hahahaha very funny.

    • Donna

      I will be doing this one on Tuesday as today was my day off and I am behind. There is no way I am doing two rounds of this because my calves are still on the mend from Jacked up chick workout.

      I have been walking around with sore calves for three days:(

      Thanks for the heads up Sola:)

    • Yashizzle

      and quads! dont forget the quads. they were on fire too! lol

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    I’m adding this after/before my workouts for the extra “skipping” boost, seeing as I don’t have enough room to skip down here- and I think it’ll be more than good enough! :) Its a killer, but I love it! :)

    • http://www.facebook.com/profile.php?id=1403719105 Evan Brooks

      That’s a great idea! I don’t have enough room to skip either, but now I don’t have any excuses :)

  • http://www.janetspreiter.com Janet

    This is my catch-up go-for-broke day. I warmed up with a steady 6+ mile hill run, arriving home to do the Right There workout, and finishing it off with this 6 minute workout. I had to run first to get my head out of the way otherwise I would’ve bogged down (“this is sore, that hurts, I’m tired” typical Brutus chatter). I actually started feeling stronger (or maybe more relieved I was nearly finished?) towards the end, so I really feel I sent Brutus packing today.
    jump:19-20-21pike jump:20-21-26jump:15-18-20 gravity was really pulling hardmt climb: 48-51-56Oops. Now that I am sitting down and have oxygen in my brain I see I created my own version here. I did it with every set at 20 seconds with a 10 second rest interval. Oh well next time I will get it right. I think I must’ve subconsciously needed the 10 seconds of rest in between. Gnarly.

  • Sofi

    Hey Z&F I just did this workout because I don’t have too much time (have to get ready for a wedding :S) So i needed something short and effective.. and WOW was this short and brutal! Yesterday I did the Hot body workout and I just finished this one.. Here are my scores:

    -Jump squats: 15 – 11 – 13
    -Side pike jumps: 22 – 24 – 20
    -Jump squats: 9 – 9 – 11
    -Mountain Climbers: 43 – 48 – 51

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    My gosh! brutal/intense do not even begin to describe this workout!! I did Right There this morning so did this as a little boost to the end of my day.
    Thanks guys! Happy packing! Hope Charlie is being good for you! x

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Brutal Zuzana. Absolutely brutal. First off I am really sore from the Right There workout. Second off I did this workout three times with only a few minutes of rest between sets. Lots of sweat. My legs were hurting. Like you I stopped periodically to say “Ouch, my legs hurt.” Loved every second of it though :)

    • Anonymous

      Hey Mindy and Yulia

      I got behind on workouts this week because I was a sleepyhead. So just did the Right There and totally hear you on the aftermath – oh my heck, I am quite certain walking and getting up off the toilet tomorrow might be a bit of a challenge. Because I have no timer I did 5 sets of 12 and 15 reps for each exercise with some abd stuff.

      When I saw this one, my legs said, “please, please no more” But because it’s so short I’ll try it tomorrow.

      I’ve checked 5 sporting store in town. Lots of pedometers and stop watches but no Gymboss. think I’ll just bit the bullet and order a timer online.

      • tee

        when I ordered my gymboss, I searched the internet and could only find it on their website. They were great, its not expensive and it came within a couple of days

        • Anonymous

          Okay, that’s encouraging. I know it’ll make a big difference and take the workouts to a whole other level

          M

    • Anonymous

      3 TIMES!!! WOW, that’s impressive… I’ll do it today but was thinking of 2 rounds though! Keep the good work!

  • http://www.facebook.com/yulia.shapieva Yulia Shapieva

    @Yashizzle:disqus yeah! dont tell me! i sweat like a piggy here!!! i didnt sweat as much when i was working out at the gym!especially not in such a short time!

    I wish i had a work out partner who would push me as much as Freddy does to Zuzi!

    one last thing i wana say! this work out made me use “f” word so many time :)))) its just to show u how hard core this work out was! I actually have a sweat dripping down my face! yeah!!!

    • Yashizzle

      @facebook-645760404:disqus yea for sure i think i might include this in all my workouts cuz its just awesome cardio!

  • Anonymous

    Thank you for this workout! I’m in a wedding this morning and STILL managed to get this done!
    Love the short intense aspects of it! :)

  • http://ozziepossum-diyhealthfitness.blogspot.com/ Ozziepossum

    I am so motivated to try this workout right now but I’m about to climb into bed. I need to be up at 5am and I can guarantee that I wouldn’t sleep too well afterwards. I’m volunteering at a local fun run and need to get a good nights sleep. Will try it tomorrow for sure!

    Dee
    Aussie Aussie Aussie
    6 minutes, 6 minutes, 6 minutes!!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Oh, I am soooo proud of myself. Honestly, I start feeling awkward about being so happy about myself, but I cannot help it, I am so content – thanks to you guys!

    I DID the two rounds as promised with only a very short break in between. I even involved my mom, asked her to start the timer and put down my scores, so I can share them with you:

    Round 1
    Jump Squat: 7, 5, 5, 5, 4, 4
    Pike Jump: 21, 11, 9, 9, 11, 13
    Jump Squat: 6, 5, 4, 4, 5, 5
    M. Climber: 31, 22, 25, 27, 28, 33

    Then after I was already familiar with the beast and VERY warmed up, I pushed even harder in round 2
    Jump Squat: 7, 5, 4, 4, 4, 4
    Pike Jump: 22, 16, 15, 15, 15, 15
    Jump Squat: 5, 5, 5, 4, 5, 5
    M. Climber: 34, 33, 30, 30, 29, 32

    No skipping today, 6 girl friends of mine and I are going to a concert tonight (kinda pre-hen’s night since I won’t be back in my home country before my wedding), there will be a lot of jumping and dancing there, which must count. …I’ll try to be soft on the biceps exercises though (=beer lifting).

    • http://ozziepossum-diyhealthfitness.blogspot.com/ Ozziepossum

      OMG! Don’t feel awkward about feeling happy about yourself! This is your life and you are entitled to enjoy in whatever way you want. If working out makes you feel proud, then that is the best incentive yet! Your body is your life, treat it with respect, enjoy it and look after it!

      Congrats on your wedding. Have a great night tonight and a great wedding day!

      Dee
      Aussie Aussie Aussie
      Love Your Body!

      • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

        That’s nice, thank you, Dee.

        The amazing thing about my new (BodyRocking) life is that I’m not just happy to be doing the workouts (I’ve always done sports) but I really enjoy being part of a fun community and be challenged every day by so many people from all the corners of the Earth. …and the results on body and soul are incredible! I’m more patient, more calm, have better average mood and my body is so nicely toned, I cannot wait to show off my ‘new’ legs and abs on the beach. :-)

        So off bikini shopping.

      • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

        That’s nice, thank you, Dee.

        The amazing thing about my new (BodyRocking) life is that I’m not just happy to be doing the workouts (I’ve always done sports) but I really enjoy being part of a fun community and be challenged every day by so many people from all the corners of the Earth. …and the results on body and soul are incredible! I’m more patient, more calm, have better average mood and my body is so nicely toned, I cannot wait to show off my ‘new’ legs and abs on the beach. :-)

        So off bikini shopping.

    • Anonymous

      Fantastic scores!!..and DO NOT feel awkward about being proud of yourself. You should be! you worked hard and being proud–well that’s your reward!
      P.S…LOVED reading your post..Best of luck!

    • http://www.makavelina.webnode.cz Nina_CZ

      Wow your scores put everyone elses in a pocket :D You rock Ildi!!! :)

  • Anonymous

    Hi Zuzana and Freddy,

    I hope Charlie is doing better after having been trained.

    I will try this workout tomorrow if I have time! :-)

    If you are heading west by 9 hours you should try staying up past when you would normally fall asleep to reset your internal clock.

    Take care,

    –Chris

  • http://www.janetspreiter.com Janet

    This looks pretty hard core…No excuses on this one for 6 minutes. Tomorrow morning I am on this. Looks like one round will take care of me!

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    Did this one tonight after Right There Workout . Followed it up after a break with 20 min moderate paced (thanks to my puppy messing with me,lol) skipping. Good luck with your packing :)

  • http://philosophyfit.blogspot.com Monica

    Looks amazing and I can’t wait to try it!!!

  • Anonymous

    It hurts but its fun! Thank you for this short variation :)

  • http://www.facebook.com/people/Iarina-Croitor/610265567 Iarina Croitor

    my legs feel like jello after 1 round! Amazing and short workout- no excuses you don’t have the time!!!

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    this is look fun! Enjoy your packing and have a safe moving… :) Thanks, guys. Love you. :)

  • Pingback: 6 Minute Workout | Sports: Fitness & Yoga()

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    That was awesome but it hurt. LOL VERY intense. Thank you Zuzana and Freddy. Have a good weekend. I know packing is no fun.

  • Yashizzle

    you guys make me sweat harder in 6 min. than 56 mins of p90x plyometrics. i love you guys! have fun packing! :)

    • http://www.makavelina.webnode.cz Nina_CZ

      I tried P90X plyo once, and it was SO HARD for me that I didn’t even finish. (But I was in a horrible physical form at that time). I loved P90X Kenpo a lot, but it was really long and I didn’t see any results, even though I loved the routine. I was upset about how hard the plyo workout was, and I wasn’t looking forward to try it again :D That is what is great about Bodyrock workouts – I am looking forward every day to do them! :)))

      • Yashizzle

        @Nina_CZ:disqus exactly! i prefer short and intense over long and intense. I have nothing again tony horton. I think he’s amazing and has amazing exercise but i just dont have an hour to spend on a workout. and why should i if i can get the same fat burn in less time with zuzanna and freddy! :)

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Repeat one more time or two more times… don’t know, it looks to me like one round is quite enough :-). We’ll see. I’ll try two with a small break between.

    • ♥ Verena ♥

      I totally agree!!

    • http://www.facebook.com/people/Iarina-Croitor/610265567 Iarina Croitor

      i could only do one- :/

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Three of my favorite exercises. I may try to squeeze this one in tonight after dinner even though I did the Right There workout this morning. Short but sweet :)

    • http://www.facebook.com/profile.php?id=524971258 Courtney Riddles

      I’m doing this too!