15 Minute Fat Burn #1




I decided to start a new series that would be challenging, fun, yet accessible to everyone. We will be focusing a lot on cardio using functional and dynamic bodyweight exercises. This new series is for most fitness levels for 3 reasons:

1. It’s all going to be bodyweight exercises so no equipment needed

2. You can modify any bodyweight exercise for your own fitness level

3. You can do each exercise at your own pace as long as you’re pushing yourself at your max effort

Besides the obvious benefits such as weight loss, metabolic boost, cardio, and strength, we’ll be improving our agility by going through 15 different bodyweight exercises in each one of these workouts. Have fun and leave me your comment below!! XO Z




Warm Up Routine

Cool Down & Stretching


Workout Breakdown

1. 180 Jump to Burpee

2. Plank Jack Transformers

3. Split Jump To Sumo Squat

4. Mountain Climber (x4) to Clapping Push Up

5. Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.

6. One Arm Plank Jump Burpee to Round Kick alt.

7. Knee Slider to Cross Plank jump alt.

8. Kick – Knee _ Plank Jack Push Ups alt.

9. Dive Bomber to Jump Tuck

10. Forward / Back lunge – jump lunge

11. Side Lunge Knee tuck (x3) / side lunge jump

12. Kneeling Back bends to Jump Squats

13. Donkey kick / kick through

14. Side Step Push Up to Jump Tuck

15. Side Jump Lunge (x3) to Pistol


15 Minute High Intensity Interval Training. Intervals of 45 sec max. effort and 15 sec rest. Try to do as many reps as you can for each exercise during the 45 second intervals.


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192 comments on “15 Minute Fat Burn #1”

  1. private avatar image

    Private  |  Prague, Czech Republic

    Hey Zuzko, could you or anyone please help me with what counts as a rep? The progress tracker says you did 12 reps and I dont quite understand what that means when you have a series of 15 exercises. Thanks 🙂

    • private avatar image

      Private  | 

      Purple Haze,

      There are 15 different exercises, The first exercise Z did 12 of them and so on. That is what reps are. Hope this helps! Have a good one.


  2. private avatar image

    Private  | 

    What can be substituted for split jumps

  3. private avatar image

    Private  |  Curitiba, Parana, Brazil

    Hi Zu and friends…I decided to repeat this workout today because I wanted to do only bodyweight exercises but it should be hard, so 15 min fat series is the best. I tried to keep same number of reps but today I did clapping push ups of my knees because my shoulders are a bit sore. And in my last comment I mentioned I did reverse DU:O hahaha, I will try to do it again because since long I do not do it. Tomorrow I am waiting to see the new workout in the schedule. Zu I decided to give a break using weights, I want to see how my body reacts and if my muscles will grow or not without using weights so every workout using weights I will do the exercise without it or I will make modifications. Score below, see you all, take care.

    1st time- 29th July 2015- 1-12, 2-8, 3-14, 4-8, 5-10, 6-8, 7-8, 8-5, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (half)- total reps 133

    2nd time- 26th Nov 2015- 1-13, 2-9, 3-14, 4-9, 5-12, 6-8, 7-8, 8-6, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (half and dying)+10 min JR styles- total reps 139

    3rd time- 17th Oct 2016- 1-12, 2-12, 3-16, 4-8, 5-12, 6-8, 7-12, 8-6, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (buy out pistols challenge-26 each leg and exercises for butt without weights)- total reps 146

  4. private avatar image

    Private  | 

    Hi Zuzka, so I want to go back to this series but I don’t know how my weekly workout schedule should look like. I will do fat burn series #1 today and then what? Pls advise.


  5. private avatar image

    Private  |  Atlanta, GA, usa

    Could you tell me where I can find the rest of this series? I’m a new Z subscriber!

    • private avatar image

      Private  |  Los Angeles, CA, USA

      Sure! Click “ZGYM Workouts” at the top. Then, scroll down until you see ZGYM Workouts listed by series. The second one there should be the “15 Min Fat Burn” series. 😉 (And, welcome to the site!)

  6. private avatar image

    Private  |  Atlanta, GA, usa

    Thanks Scott!

  7. private avatar image

    Private  | 

    you are the best, Zuzi…thanks for every workout…and I wish you amazing year 2017…užívej života….Martina…:-) CZ

  8. private avatar image

    Private  | 

    Is there a way to find out how many calories this work out burns. I did about 5-7 reps per work out… Is that what I put in the rep part of the workout progress?

    • private avatar image

      Private  |  Los Angeles, CA, USA

      In order to find out how many calories you burned you’d need to know your heart rate, your muscle mass, your body temperature… there are so many variables that play a role in this. You’ll never know exactly. I can only suggest wearable heart rate monitors that are pretty good at telling how many calories approximately you’ve burned during a workout – Fitbit is one of the trust worthy products.

      • private avatar image

        Private  | 

        WOW I can’t believe you actually responded! I feel so honored. Thank you for the info. I have an apple watch. I’ll use that. Thank you again!

      • private avatar image

        Private  | 

        Wow I can’t believe you replied to me. I feel so honored! Thank you for the info! I have an apply watch I’ll use that!. Thank you again

  9. private avatar image

    Private  | 

    I noticed that you don’t do ab series very often. I see lots of five minute abs etc. My question, do you think that if you are working your entire body your abs will come through? Do you think that spot working on abs is effective or is just focusing on fitness as a whole good enough? Also do you think you are work your way into flat abs or is diet more important?

  10. private avatar image

    Private  | 

    couldn’t keep up with Zuzka but still got a great workout! need to figure out how to stretch my quads better before working out – they are so sore.

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