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Three years ago I wrote about this new workout/site I started following called Bodyrock. The site had been around six months before I started the workouts and I became totally hooked. A lot has changed since then though. The site was originally created by Zuzana (known as Zuzka Light) and her husband Freddy in 2008. Unfortunately in 2011 they divorced and everyone who was part of the community was shocked. Of course we all started thinking how are they going to continue the site? Who’s going to do the workouts? In the meantime, Freddy posted many of Zuzka’s old Bodyrock videos as he figured out how the site would continue. Then in December 2011, there was a new Bodyrock host, Lisa-Marie and Zuzka has since gone on to star in her own site and videos. Bodyrock also created an extension to the original site called Daily Hiit (Hiit stands for High Intensity Interval Training).

Both Daily Hiit/Bodyrock and Zuzka follow roughly the same principal of doing a workout that takes more or less fifteen minutes. Yes, that’s right, fifteen minutes…sometimes less at twelve minutes. This is how it works. There are usually three to four intervals of exercises and you do each exercise for 30-60 seconds. Within each interval you do 3-5 different exercises focusing on different parts of the body and after you do each exercise, you take a ten second break. Here is a typical workout interval breakdown:

  • High knees, 50 seconds
  • (10 second rest)
  • Full Squats, 50 seconds
  • (10 second rest)
  • Tricep dips, 50 seconds
  • (10 second rest)
  • Walking lunges, 50 seconds
  • (10 second rest)

*Repeat three times through

Sample of a Dailyhiit/Bodyrock workout with Lisa-Marie

Sample of a Dailyhiit/Bodyrock workout with Lisa-Marie

These intervals can be created with a Gymboss timer or what I do is set my iPhone timer to twelve or fifteen minutes. Then I keep track of doing each exercise within 50 seconds and take the 10 second break. Another alternative is to do reps. So instead of doing each exercise for a certain amount of seconds, you just do 10 to 20 reps for each exercise. When doing something like high knees, you should do more reps, such as 50. Also, instead of taking a 10-second break, you can do jumping jacks or another form of cardio to keep your heart rate up as you go through the whole workout.

In terms of equipment, there are a variety of different things you can use and where you can use them. If you have a gym membership, you can do these workouts there and have all the equipment at your finger tips. If you are doing this at home, Dailyhiit/Bodyrock have all their equipment you can purchase here. I have not bought their equipment, rather I have some free weights I bought some time ago, two at 8-pounds and two at 15-pounds, or I just go to the gym. Some people in the global Dailyhiit/Bodyrock community have even used things like bags of flour or small duffle bags full bags of sugar. I have even used empty 1.5 liter glass water bottles for weights, coffee tables and chairs to do tricep dips, step ups, etc, there are all sorts of things in our homes we can use. With everything laid out here, how can you have an excuse not to do it.

This is why everyone has 15-minutes for their health. I can’t tell you the changes I started to see when I started these workouts. You will too! It is really not a lot of time to invest to stay in shape or get more in shape. So think about it the next time you wake up in the morning, instead of checking emails, or when your day is done, just before dinner. No one has ever regretted taking some time for their health.

About The Author


Robyn is the Founder and CEO of Simply Be Good. Simply Be Good is a health and wellness media brand empowering and informing people to make better health and lifestyle choices.

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