This short but powerful session is designed to strengthen and sculpt the upper body—targeting the arms, back, and chest. The dynamic exercises activate multiple muscle groups, helping to improve strength and define your silhouette. For added intensity, you can incorporate dumbbells or wrist weights suited to your fitness level. It’s a perfect option for anyone looking to build strong, toned arms and a stable upper body in just 6 minutes a day.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

Six-minute ARMS & BACK 3

Six minutes to strengthen and sculpt your abdominal muscles!

This short, intense workout is designed to effectively target your abdominal muscles. Perfect for both beginners and more advanced individuals, it supports body shaping, fat reduction, and building core strength.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

Six-Minute KILLER ABS 17

Six minutes that can transform your abdominal muscles!

This quick yet challenging workout is designed for those who want to target their abdominal muscles in an effective and focused way. Whether your goal is to burn fat, strengthen your core, or enhance your physique – this short session is right on point.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

Six-minute KILLER ABS 18

This 6-minute workout is designed to build strength and shape the glutes. It focuses on exercises that activate the lower body, especially the glute muscles, helping to lift, firm, and tone. During the session, we use a resistance band and—depending on your fitness level—dumbbells with appropriate weight.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

Six-minute ELASTIC BAND - STRONG BUTT 3

This intense exercise routine with resistance bands targets all major muscle groups, providing a comprehensive full-body workout. The resistance bands help strengthen muscles, improve mobility, and increase endurance. For added intensity, you can incorporate wrist weights or dumbbells tailored to your fitness level. It's an effective way to quickly see results in strength building and body sculpting.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute ELASTIC BAND - POWER BODY 31

Looking for a quick yet effective workout? This high-energy routine will activate your entire body, boost circulation, and help burn calories fast. It’s perfect on its own or as a complement to other activities. For an extra challenge, feel free to add dumbbells or wrist weights—choose the right load for your level and amplify the results.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute POWER BODY 30

This 6-minute workout is designed to build strength and sculpt your body using just your own body weight. For added intensity, you can optionally include dumbbells or wrist weights. The routine targets all major muscle groups, supporting muscle growth, calorie burn, and overall fitness. A short but dynamic session that’s suitable for all fitness levels.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute POWER BODY 32

This 6-minute workout is designed to tone and strengthen your arms with a focus on sculpting the biceps, triceps, and shoulders. Targeted movements help build lean definition while improving upper body strength. The session includes the use of wrist weights or dumbbells—choose a weight that suits your fitness level to boost effectiveness. It’s a great choice for anyone looking to firm up their arms and achieve a more defined shape.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

Six-minute TONED ARMS 7

This intense 6-minute session is a great way to activate all major muscle groups and boost your metabolism. The dynamic exercises get your body moving, helping to burn calories, build strength, and sculpt your figure. To increase the challenge, you can optionally add dumbbells or wrist weights suited to your fitness level.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute POWER BODY 29

Get ready for an intense session that, in just 6 minutes, engages every muscle group. Perform each repetition through a full range of motion, controlling tempo and muscle tension. With maximum precision in your movements, you’ll build strength, improve body stabilization, and boost endurance. After just a few reps, you’ll feel how precision translates into real results and increased confidence.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-Minute POWER BODY 28

Looking for an effective, high-energy full-body workout? This one’s for you!

All it takes is 6 minutes to activate your entire body, burn calories, and shape your figure. This intense session with dumbbells combines strength-building with sculpting movements, while also supporting muscle growth. A great choice for anyone who wants to train efficiently – regardless of your fitness level.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in beginner and advanced versions. 

Six-minute POWER BODY 26

This short yet intense exercise sequence is designed for comprehensive body sculpting. During the session, you use resistance bands and can optionally add dumbbells or wrist weights to fully engage all major muscle groups—from legs and glutes, through back and arms, to the abdominals. It’s the perfect choice for anyone looking to reduce body fat, build strength, and increase muscle mass.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-Minute ELASTIC BAND - POWER BODY 27

6-minutowy Fit Dance z Ewą Chodakowską

Szukasz energii na cały dzień albo chcesz porządnie się rozgrzać przed treningiem? Ten 6-minutowy Fit Dance jest dla Ciebie.

To tylko 3 proste ćwiczenia, które wykonasz w rytmie muzyki.

Jeśli chcesz – sięgnij po obciążenie i taśmę oporową, a ten trening zamieni się w intensywną szcześciominutówkę.
Bez sprzętu? Traktuj go jako idealną rozgrzewkę przed dłuższym wysiłkiem.

Kilka minut z Ewą, które nie tylko rozgrzeją Twoje ciało, ale też dodadzą Ci energii i pozytywnego nastawienia.

Sześciominutówka FIT DANCE 1

Fit Dance w 6 minut z Ewą Chodakowską.

Potrzebujesz zastrzyku energii albo szybkiej, skutecznej rozgrzewki? Ten krótki trening to strzał w dziesiątkę.

Proste, rytmiczne ruchy w trzech ćwiczeniach, które rozruszają całe ciało.
Masz ochotę na więcej? Dodaj taśmę oporową i obciążenie – wtedy ten Fit Dance zamieni się w mocny, sześciominutowy trening.
Bez sprzętu? To świetny sposób na przygotowanie organizmu do dalszego wysiłku.

Kilka minut z Ewą wystarczy, by pobudzić ciało i głowę do działania.

Sześciominutówka FIT DANCE 2

Trening Step Up Ewy Chodakowskiej to Twoja droga do pięknego, zdrowego i wymodelowanego ciała!

Podczas programu:
- spalisz tkankę tłuszczową, 
- wyszczuplisz talię, 
- wysmuklisz uda i łydki, 
- wzmocnisz ramiona, 
- uniesiesz pośladki.


Trening składa się z 8 rund, z których każda to dwa ćwiczenia powtarzane 3 razy. Między ćwiczeniami nie ma przerw, a każde z nich to 30 sekund pracy na Twoich warunkach – to Ty decydujesz o tempie! Pamiętaj, technika to priorytet, więc skup się na prawidłowym wykonaniu każdego ruchu.

Z Step Up osiągniesz wymarzone efekty, dbając o swoje ciało w najbardziej efektywny sposób!

Do wykonania treningu potrzebny jest step. 


All trainings