Free Full-Body High Intensity Zero Equipment With Kayla Workout
Ladies, I’ve been SO excited to see so many of you doing my High Intensity Zero Equipment with Kayla Itsines program, formerly known as BBG Zero Equipment.
Since I first released the program, I’ve had amazing feedback about the flexibility of the workouts, which means SO much to me. Many of you asked for extra weeks to be added to the program, and I want you to know I have been listening!
High Intensity Zero Equipment with Kayla has 34 weeks of workouts and was inspired by my early days as a personal trainer when I would train women outdoors with absolutely no equipment. If you’ve never tried one of my programs, you can literally get started with this full-body workout today!
This 28-minute full-body workout will challenge you
Don’t be fooled into thinking that because this is a no-equipment workout it will be easy because it will definitely push you!
While you don’t need any gear for this full-body workout, you can use a mat if you wish. I would also recommend having a water bottle and a towel handy as you will definitely work up a sweat! I also recommend putting on a favourite workout playlist to help you keep you motivated!
This workout has three trisets (three exercises you complete consecutively, without a rest), two supersets and a workout wrap-up. There is a one-minute rest between each of the trisets and the supersets. The wrap-up consists of every exercise already completed in the workout in succession — you do each exercise for 30 seconds, and there is a 30-second break in the middle so you can finish at a high intensity.
The high-paced wrap-up sees you run through all the completed exercises from the workout — at a greater intensity — now that you’ve nailed the correct form. The workout should take 28 minutes to complete!
1. Kneel to Knee-Up
30 SECS
2. Lateral Lunge
30 SECS
3. Glute Bridge Walkout
30 SECS
1. Plank Press
30 SECS
2. Rocking Chair Push-Up
30 SECS
3. High Plank & Alternating Superman
30 SECS
1. Bent-Leg Jackknife
30 SECS
2. Superman Hold
30 SECS
3. Half Burpee
30 SECS
1. Lateral Bound
30 SECS
2. Glute Bridge
30 SECS
1. Lateral Shoot Through
30 SECS
2. Plank
30 SECS
1. Kneel to Knee-Up
30 SECS
2. Lateral Lunge
30 SECS
3. Glute Bridge Walkout
30 SECS
4. Plank Press
30 SECS
5. Rocking Chair Push-Up
30 SECS
6. High Plank & Alternating Superman
30 SECS
7. Bent-Leg Jackknife
30 SECS
9. Superman Hold
30 SECS
10. Half Burpee
30 SECS
11. Lateral Bound
30 SECS
12. Glute Bridge
30 SECS
13. Lateral Shoot Through
30 SECS
14. Plank
30 SECS
You can get results with no-equipment workouts
This Bootcamp workout trains your full body and will help progress your fitness — you don’t need equipment to get results from a workout program.
High Intensity Zero Equipment with Kayla has been designed so it fits in with YOUR schedule, and because it has no-equipment workouts, you can train where and when best suits you to achieve your fitness goals.
I absolutely love seeing your training sessions and fitness progress on social media — if you want to post yours, don’t forget to use #SweatwithKayla so I can see it and share it in my Instagram stories!
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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