25 sec
High Knees (with jump rope)
25 sec
Weighted Squat Press
25 sec
High Knees (with jump rope)
25 sec
2 Dumbbell Row & 2 Plank Dumbbell Row
25 sec
High Knees (with jump rope)
25 sec
Jump Squat Twist (with single weight)
25 sec
High Knees (with jump rope)
25 sec
1 Leg Push-ups with Toe Touch (alternate sides)
8 minute Interval Training, 2 Rounds
Goal: As many round as possible on each interval with 5 seconds rest between exercises.
Equipment Needed
- Exercise Mat
- Two Dumb Bells (Zuzka used 10lb weights)
- Jump Rope
- Interval Timer
Note: To see the exercises demonstrated by Zuzka, see the ZWOW #56 Preview video below.
1) 60, 52
2) 11, 12
3) 46, 54
4) 3, 2
5) 50, 56
6) 8, 9
7) 44, 50
8) 4, 4
1)54/50 2)6/7 3)54/48 4)2,5/3 5)50/50 6)8/8 7)48/50 8)8/8
4kg dumbbells
I love Tabata training, I feel though that 5 sec it’s too short to transition into the following exercise, I felt I was constantly trying to catch up. I thing that 10 sec is reasonable.
Great cardio, good after a sugar filled sweet vacation!!
1) 58/60
2) 12/13
3) 58/60
4) 3/4
5) 58/60
6) 10/10
7) 58/60
8) 8/10
5kg dumbbells and 0.5kg handweights instead of the skipping rope for high knees. Will go with heavier weights next time as this seemed a little easy. Off to do another workout now as I don’t feel I’ve worked hard enough today with this one. Fun and energising though.
1) 60/62
2) 13/13
3) 60/60
4) 3/4
5) 60/60
6) 10/12
7) 60/64
8) 8/10
6kg dumbbells and 0.5kg handweights for high knees. Seemed tougher this time, I think my cardio needs work
Did by myself… Not sure of numbers, but fun!!
I love it. I used 2x5kg weights, pushed myself on high knees . I loved it.
1) 60, 58
2) 8, 7
3) 60, 57
4) 7, 7
5) 60, 54
6) 4, 5
7) 60, 56
8) 4, 4
I did high knees without a jump rope and used 2kg dumbbells.
That workout was too short for me. Therefore I did one of Zuzka’s 5 minute workouts after that.
Oops, I made a mistake. My score for the fourth exercise was:
4) 2, 2