fbpx ;

Zuzka’s 15-Minute Beginner Workout — You CAN Do It!


Being a beginner to the workout scene can be scary … hard … and OMG, why do people like to get this sweaty? That’s why, for this You Can Do It Week post, we’re sharing a beginner workout by Zuzka that anyone can do at home. Zuzka’s fitness YouTube channel has more than 20 million views and her three-tiered DVD series titled ZCUT, which combines high-intensity workouts with quick, circuit-style routines and modifications so that any fitness level can partake, is no joke. Zuzka knows her stuff. But she also knows that getting into the fitness game can be tough. Hence, this beginner workout and guest post from her! —Jenn

15-Minute Beginner Workout With Zuzka

When it comes to making the decision to live a healthier, more fit life, it can be overwhelming at first. Sometimes it’s hard just to figure out where to start. I wanted to share some helpful advice with you to help ease your worries and get you started on your way to being healthy and happy with your body.

First, I think it’s important to write down why you want to make this change. What are your reasons for starting a new workout program? Look at this list of reasons every day to remind you why you’re doing this … it can be very motivating and help keep you going even when you’re tired or sore.

Everyone has to start somewhere, so I’ve provided you with an exclusive “ZBeginner” workout from my ZGYM at ZuzkaLight.com. It’s workout No.1 of my six-week series for beginners. This series helps you get familiar with basic moves and build strength and endurance. You’ll start at a slower pace to focus on form and gain confidence.

This workout is only 15 minutes long, so it’s easy to find time to do it, no matter how busy you are! Make exercise and eating right a priority every day because you deserve it!  The most important thing to remember for this workout is to never stop moving. Keep a steady pace throughout. It’s only 15 minutes, and you’ll feel amazing and accomplished after!

All you need is a little space in your living room to move around, a chair (for support if you need it) and a couple of light weights. I use 5-pound dumbbells myself. If you don’t have any dumbbells, don’t worry, you can use water bottles or soup cans OR you can use no weight at all and just practice the movements and work your way up to using weights.

Zuzka’s Beginner Workout Breakdown

15-minute AMRAP (as many rounds as possible):

  • 12 Squats
  • 10 Push-ups (modified)
  • 10 Stationary Lunges (each leg)
  • 12 Bent Over Rows

Keep in mind that results don’t happen overnight, but if you stick with it, you WILL get results! I hope you like this beginner workout, and I look forward to your feedback. Leave a comment below and tell me what you think! —Zuzka

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!


  1. Evan says:

    I love Zuska! Have been following her workout ever since she co-founded Body Rock.tv. Love her generous, warm spirit and really solid strength-building workouts.

  2. This sounds awesome! I usually do boxing and kick-boxing workouts, but I could see how this deck application could be applied to my workouts to mix things up! Sometimes just hitting the bag isn’t enough and you have to add in a bit of extra spice. Nice post, very creative!

  3. Aubrey says:

    Thank you!!!!

  4. kim taibi says:

    I had searched workouts on rock body tv and when I come across your workouts, I knew they were the perfect workouts for me to get in shape.
    I am at 197lbs. and that is going from 220lbs. but I have been in VA hospital in pittsburgh for 7 1/2 weeks with a bone infection and i got to where I could not walk for the weakness in legs and pain in back. so I had to do some physical therapy as the antibiotics worked on ridding the infection in my spine and in therapy I was shown how to strengthening exercises to make my legs stronger and my back which I still have pain in both when walking so I remebered your training workouts and knew I needed to follow your workouts to strengthen my body and get in shape and toned up in time.
    I am glad I have found your beginners workout and if you have the time to respond by email, I would appreciate any guidance to which videos would help me start out in strengthening my body and getting it in shape and then maintaining. I will be following your workouts when I get released, hopefully oct 7th. I plan on taking it serious after my expeirence with osteomylitis pseudonomas argonas. very painful and crippling. this can come back quickly and i want a strong back as well as body in case I ever get like this again.

  5. Epic post as always, love your blog! thanks for sharing this article.

Comments are closed.