What Is High Intensity Zero Equipment With Kayla Itsines?
Ladies, if you’ve been looking for a program you can do anywhere, anytime, High Intensity Zero Equipment with Kayla Itsines, (formerly BBG Zero Equipment) is for YOU.
You don’t need ANY gym equipment to do this program, and it features 34 weeks of workouts you can do anywhere, anytime.
It's perfect if you don’t want to work out in a gym or set up an at-home gym with equipment — the workouts require minimal space so you can do them inside your home, in an outdoor space or even at a park. This program includes Bootcamp workouts, which I love because they really remind me of my early days of being a personal trainer — I trained women outdoors and we did bootcamps that showed you don’t need equipment to get results!
High Intensity Zero Equipment with Kayla includes circuit-based training and exercises that use your bodyweight as resistance. The program also has Express workouts for when you feel time poor — it’s designed to be flexible so it fits in with YOUR routine.
What is High Intensity Zero Equipment with Kayla?
High Intensity Zero Equipment with Kayla is my full-body training program designed to be done at home or in any available space — you can access the program in the Sweat app.
It is a 34-week program, and because I want women of any fitness level to be able to do High Intensity Zero Equipment with Kayla, the program also includes four Beginner weeks which will introduce you to the style of training and prepare you for the upcoming weeks.
If you’re new to fitness, the Beginner weeks will help to build a foundation of fitness.
From Week 1 of High Intensity Zero Equipment with Kayla, the exercises gradually increase in complexity and will build towards a more intense style of training.
If you have ever thought that you don’t have the right equipment, time or space to work out, then High Intensity Zero Equipment with Kayla is a program you CAN do! You ONLY need the space of a fitness mat to work out, and you don’t even need the mat itself!
I want women everywhere to be able to achieve their fitness goals, and this program makes it easier to work out, especially if you’re short on time and space.
What you need to know before starting High Intensity Zero Equipment with Kayla
High Intensity Zero Equipment with Kayla allows you to choose from six workout options a week, and seven after week 24. There are four circuit-based or bootcamp-style workouts, and if you’re short on time, there are two weekly Express workouts.
The High Intensity Zero Equipment with Kayla workouts available each week are:
- Full Body Circuit (28 minutes)
- Full Body Bootcamp (28 minutes)
- Arms & Abs (28 minutes)
- Express Legs (12-13 minutes)
- Express Abs (12-13 minutes)
- Full Body Chair (28 minutes)
- HIIT Cardio (28 minutes)
The Express Legs workouts are optional in the Beginner weeks, and weeks 1-4, and part of the program for weeks 5-30. The Express Abs workout is optional for the full duration of the program, as is the Full Body Chair (which can be done using a chair at home, or a bench if you’re training at a park). HIIT Cardio is introduced as an optional session from week 25.
High Intensity Zero Equipment with Kayla will also require you to complete low-intensity cardio (LISS), high-intensity interval training (HIIT) cardio and a recovery session over the course of a week. So that you can let your body recover, you will also have one designated rest day.
In the four Beginner weeks, you will have three scheduled resistance workouts, as well as a low-intensity cardio session and a recovery session.
For Weeks 1-4, you should complete three resistance workouts, two low-intensity cardio sessions and a recovery session.
For Weeks 5-24, the goal is to complete four resistance workouts, as well as two cardio workouts and one recovery session. Just like my other High Intensity with Kayla programs, HIIT cardio is introduced after Week 9.
For Weeks 25-30, you have four resistance workouts, including one express workout, two cardio sessions and a recovery session.
High Intensity Zero Equipment with Kayla is ideal if your goal is to increase your overall strength, fitness and confidence.
How long it takes to complete a High Intensity Zero Equipment with Kayla workout
There are six to seven workouts to choose from every week and they vary in length from around 15 minutes to 28 minutes.
Like my other High Intensity with Kayla (formerly BBG) programs, many of the workouts in High Intensity Zero Equipment with Kayla have been designed to be completed in 28 minutes — these are all of the Full Body, Arms & Abs and HIIT Cardio workouts.
The Express workouts are for those days when you’re short on time and take 15 minutes or less to complete.
This flexibility allows you to complete the workouts that best suit your lifestyle and time constraints!
How to complete a High Intensity Zero Equipment with Kayla workout
If you’ve never used the Sweat app before, you might want to know how to complete a High Intensity Zero Equipment with Kayla workout.
This step-by-step guide explains how to complete each of the different workouts in my new program — they are either time-based, where you do an exercise for a set period of time, or rep-based, where you do each exercise for a designated amount of repetitions.
Full Body Circuit (28 minutes): These sessions are time-based, and consist of three circuits, each targeting a different area of the body. Each circuit has four exercises, which you do for 30 seconds each. You complete three laps of each circuit.
There is a five-second transition or rest between exercises and each circuit is completed in seven minutes. You rest for one minute between each circuit, and the session is completed with a superset finisher. A superset is two exercises performed back-to-back, with little to no rest in between.
Full Body Bootcamp (28 minutes): These time-based sessions follow the same format I’ve used for my world tour workouts. A Full Body Bootcamp includes 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.
Express Abs and Express Legs (12-13 minutes): These are time-based workouts. They consist of seven exercises, 30 seconds per exercise and a total of three laps for a 12-minute or 13-minute workout. You have a rest or transition between each exercise to allow time to swap from one exercise to the other.
Arms & Abs and Full Body Chair (28 minutes): These are rep-based workouts, and follow the same format as my signature High Intensity with Kayla (formerly BBG) workouts — two circuits of four exercises each. Circuit 1 & 2 are repeated to create four seven-minute circuits.
HIIT Cardio (28 minutes): These are time-based workouts made up of supersets (two exercises you complete consecutively), which each have a different focus — legs, arms, abs and full body. You complete each exercise for 30 seconds, then have a 20-second rest break, and repeat this for three laps before moving to the next superset. The session finishes with a wrap-up of every exercise you have just completed in succession — each exercise is done for 30 seconds without any rest.
This program is for women EVERYWHERE!
I have always wanted to empower women by giving them the tools to achieve their fitness goals.
That’s what motivated me when I first became a trainer, and that’s why I created this program, High Intensity Zero Equipment with Kayla. It’s been designed to empower women everywhere — so you can take control of your health and fitness journey.
I’m also realistic about the fact that women across the world lead busy lives, and this program is designed to fit in with YOU and your routine.
You can do it on your own, or with a workout buddy to help keep you motivated. You don’t need equipment, you don’t need to go to the gym, you don’t need a lot of space, and you can do it when you’re short on time.
All you need to get started is YOU and a commitment to yourself. Let’s DO this!
* 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.