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exercises

Beginner At-Home Workout From High Intensity With Kayla

Sweat - sweat.com
Beginner At-Home Workout From High Intensity With Kayla
Beginner BBG At Home Workout

If you're ready to work out at home, this full-body beginner high-intensity workout is a great way to get you started. 

I love high-intensity training because it is a great way to achieve your fitness goals by doing shorter workouts. A short high-intensity workout like this can burn a lot of energy and boost your metabolism for hours after you finish the workout. This workout, from the Beginner weeks of High Intensity with Kayla Itsines (formerly BBG), is also a favourite of mine because it's so easy to do at home, even if you haven't got a lot of space!

If you’ve never tried high-intensity training before, this workout is ready for you to try at home. All you need for this workout is a bit of floor space and a bench or chair — no other home gym equipment necessary!

Full-body workout from High Intensity with Kayla

Don't forget to do a warm-up before you begin this workout — this will make sure your muscles are ready to move and may help you reduce muscle soreness and your risk of injury. With a good warm-up, you'll be ready to give your workout your absolute best!

Circuit 1 4 Exercises / 7 minutes

1. Squat

20 REPS


2. Burpee

10 REPS


3. Tricep Dip

20 REPS


4. Straight-Leg Sit-Up

15 REPS


Circuit 2 4 Exercises / 7 minutes

1. Toe Tap

20 REPS


2. Lay-Down Push-Up

15 REPS


3. Step-Up

24 REPS 12 Per Side


4. Mountain Climber

50 REPS 25 Per Side


Circuit 3 4 Exercises / 7 minutes

1. Squat

20 REPS


2. Burpee

10 REPS


3. Tricep Dip

20 REPS


4. Straight-Leg Sit-Up

15 REPS


Circuit 4 4 Exercises / 7 minutes

1. Toe Tap

20 REPS


2. Lay-Down Push-Up

15 REPS


3. Step-Up

24 REPS 12 Per Side


4. Mountain Climber

50 REPS 25 Per Side


Remember to cool down after your workout. I love to do a short foam rolling session after training, as increases blood flow to your muscles, which can help to alleviate delayed-onset muscle soreness (DOMS).

Did you enjoy this at-home workout?

If you like this training style, you can find more of my signature High Intensity with Kayla workouts in the Sweat app

No matter where you are on your fitness journey, you can find inspiration from the amazing Sweat Community forum. This is a place where you can encourage and motivate others, share your journey and talk about your experiences with women who share your goals! 

Are you looking for targeted exercises to strengthen a specific area of your body? Try these at-home exercises to strengthen your glutes next!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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