At first glance, you’d expect to hear that Zuzka Light gets her hot body from hours and hours at the gym, but typically her workouts only take 15 minutes! She has done a work out, and has kick started her metabolism, all while I’ve pressed my snooze button seven times. Typically the Youtube star’s (over 300,000 subscribers) work outs feature high-intensity interval training (HIIT) methods without using a single bit of equipment – which means you can pump them out anywhere, no excuses!

This workout combines cardio and core exercises, targeting your abs from all over while boosting your heart rate. Complete each exercise in order for the specified number of reps. Complete as many rounds as possible in 15 minutes. As you get better, start trying to fit more and more rounds in so that your body never plateaus.

High Knees

Stand with your feed hip-width distance apart. Begin to run in place, bringing your knees as high as possible towards your chest while pumping your arms. Remember to keep your chest upright through the exercise and land on the ball of your feet.

20 reps

Everest Climber

Start in a plank position with your hands under your shoulders. Maintain a straight line by drawing your belly button towards your spine and engaging your glutes and legs to prevent you hips and belly from sagging. Step your left foot forward next to your left hand. Then, jump up to switch legs. Land with your right foot forward next to your right hand and your left foot back at starting position. Continue to jump-switch your legs.

To modify this exercise, do mountain climbers. Start in a plank position and draw your right knee to your chest, keeping the toes off the ground. Return your right foot to starting position. Switch legs and bring your left knee to your chest. Keep switching legs—you should feel like you’re running in place.

20 reps (left and right)

Surfer

Lie on the ground on your belly with your hands under your shoulders. Push off the ground to pop up. Land in a wide stance with your body and toes facing left like you’re on a surfboard. Bend your knees and lower your hips toward a squat. Drop down to your belly and pop-up again, this time facing the other side.

20 reps (left and right)

Competition Burpee Jump Tuck

Start in a standing position with your feet hip-width distance apart. Squat down, bringing your hands to the mat and jump back to plank position. Drop down your whole body to the floor. As soon as your whole body touches the floor, press back up and jump your feet forward to a squat position. Immediately do a tuck jump, where you jump up and tuck your knees into your chest. Land softly for one rep.

10 reps

Side Crunch

Lie on the floor on your right side with your hips stacked and legs extended. Place your right hand on the ground in front of you and your left hand behind your head. Draw your left elbow toward your right knee by lifting your upper body and lower body off the ground like a V-shape. Be careful not to pull your head with your hand.

10 reps each side

Repeat as many rounds in 15 minutes. Go!