Sweat it out with Kayla Itsines’ no-equipment full-body workout

Struggling in lockdown or just in need of a free workout program that won’t take too much time out of your day? Kayla Itsines’ full body workout has you covered.

Whether it is because you are still in lockdown, feeling too nervous to go into a gym or just don’t have access to the right equipment, your excuses for not being able to exercise are no longer valid, thanks to Kayla Itsines, personal trainer and co-creator of the Bikini Body Guides (BBG).

“Like many women, throughout COVID-19 I was spending more time at home trying to juggle work, household chores, looking after my one-year-old daughter Arna and adjusting to my new routine,” Itsines tells Body+Soul.

“It became clear that lack of time, space and not having access to equipment were creating barriers for women to exercise, and these challenges are what inspired my new program, BBG Zero Equipment.”

The 16-week program is designed for women of all fitness levels, with each high-intensity session lasting between 12 and 28 minutes, and the entire workout requiring nothing more than your bodyweight and some motivation.

“The reality is sometimes life gets in the way, so you aren’t always going to have the time or energy to do a full workout,” says Itsines. To keep her on track, Itsines – who also admits to experiencing lulls in inspiration –follows these three steps:

  • Plan your days: “Adjusting to a new routine can be challenging, so scheduling in your workouts is a great way to hold yourself accountable and make sure you stay consistent,” Itsines tips.
  • Follow a program: “Many women have been struggling to access a gym, and changing your routine can feel overwhelming,” she notes.“Following a program takes the stress out of your workouts and will help keep you motivated and on track at home.”
  • Get in the zone: “Find what gets you excited to work out. When my motivation is low, I have a coffee and put on my favourite playlist to get me in the zone for a killer session.”

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How to do it

Complete the below circuits three times each, then end your workout with the finisher.

Circuit 1: Single-Leg Romanian Deadlift & Knee-Up x 60 sec (30 sec per side), Squat x 30 sec

Circuit 2: Side Plank with Arm & Leg Extension x 60 sec (30 sec per side), Shoulder Tap x 30 sec

Circuit 3: Bent-Leg Jackknife x 30 sec, Single-Arm Superman x 30 sec

Finisher: Alternating Lunge x 30 sec

Single-Leg Romanian Deadlift & Knee-Up

Plant both feet on the floor shoulder-width apart. This is your starting position.

Bend your right knee slightly, hinge forwards from your hips until your torso is parallel to the floor. Extend your left leg behind you, ensuring that your toes point towards the floor.

Push through your right heel as you return towards your starting position but keep your left foot off the ground. As your body stands up tall, bring your left knee into your chest. Lower your left leg through the starting position and back behind you, keeping your foot off the ground. Repeat for 30 seconds, then switch sides.


Plant both feet on the floor shoulder-width apart. This is your starting position.

Inhale. Looking straight ahead, bend at both the hips and knees until your upper legs are parallel with the floor, ensuring that your knees remain in line with your toes. Make sure that your back remains within a 45- to 90-degree angle to your hips.

Exhale. Push through your heels and extend your legs to return to the starting position.

Side Plank with Arm & Leg Extension

Lying on your right side – on a yoga mat, if you have one – place your right forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is in line with the short edge of your mat.

Bending your right knee, extend and elevate your left leg to hip height, ensuring your torso is in a straight line. Gently raise your hips off the mat and extend your left arm above your head.

Hold this position, breathing deeply throughout.

Shoulder Tap

Start in a plank position, then touch your right shoulder with your left hand, ensuring that you brace your abdominals to keep your hips parallel to the floor.

Return to a plank and repeat on the opposite side.

Continue alternating between right and left, inhaling for two repetitions and exhaling for two repetitions.

Bent-Leg Jackknife

To start, lie on your back with your arms extended above your head. Elevate your legs slightly.

Inhale. Bend your knees and draw them in towards your chest, ensuring that your feet stay together. At the same time, bring your arms forward towards your feet, slowly lifting your head, shoulder blades and torso off the floor (or yoga mat).

Exhale. Slowly lower your arms and extend your legs to return to the starting position, but without lowering your feet to the floor.

Single-Arm Superman

Lie on your stomach on the floor or yoga mat, with both legs extended behind you, toes tucked. Extend your arms above your head, palms facing towards the ground, and draw your belly button in towards your spine. This is your starting position.

Inhale. Elevate your head, chest and arms off the ground and elevate your legs slightly, your feet pointed.

Exhale. Bend your left elbow to bring your left hand behind you until it rests just above your lower back, your palm facing upwards.

Inhale. Extend your left arm back above your head, rotating your hand so that your palm faces towards the ground. Alternate sides.

Alternating Lunge

Plant both feet on the floor shoulder-width apart. This is your starting position.

Inhale. Carefully take a big step forward with your left foot, bending both knees to approximately 90 degrees so that your front knee is aligned with your ankle and your back knee hovers off the floor.

Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backwards to return to the starting position, then repeat on the right side.

Kayla’s bonus tip

“After exercising, your body needs energy to support muscle recovery and repair, so eating something post-workout to fuel this process is a great way to maintain your progress,” Itsines explains.

“The aim is to start recovery soon after your workout, so having something to eat shortly after you complete your session– such as any combination of protein, wholefoods and carbohydrates – will best aid recovery. A few snack ideas are a banana and a small handful of nuts, Greek yoghurt and berries, or apple slices with nut butter. The carbohydrates [fruit] will replenish energy, while the protein [nuts and yoghurt] will help with muscle repair.”

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