The Kayl Itsines Cardio Workout | The Ultimate Guide!

Are you curious about the Kayla Itsines cardio workout?

Do you wonder how the “Bikini Body Guide” girl designs her cardio workouts to help women lose weight as quickly as possible?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Kayla Itsines cardio workout to take your physique to the next level!

Introduction

Kayla Itsines is one of the most popular fitness trainers in the world today.

She started posting helpful workout videos on YouTube and Instagram, and today she is a world-renowned superstar with more than 15 million followers on IG!

Of course, it wasn’t just Kayla’s workout routines that made her famous.

She is also famous for her incredible body! She has the lean, athletic look that so many girls would love to have.

Kayla Itsines Stats

Date Of Birth: May 21st, 1991
Height: 5 Feet 5 Inches
Weight: 125 Pounds
Bust: 34 Inches
Waist: 24 Inches
Hips: 34 Inches

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So what does the Kayla Itsines cardio workout actually look like?

Kayla itsines says driving to a commercial gym and using a cardio machine like the elliptical for 30-40 minutes is one of the WORST ways to do cardio to lose body fat.

Instead, she believes a better strategy is to perform her high-intensity bodyweight workout routines from home!

Kayla uses a wide variety of exercises that challenging your entire body, including jumping jacks, squats, and lunges. She says these full body exercises will give you a better cardio workout than any cardio machine ever could!

Here is one of Kayla Itsines’ beginner-friendly cardio workouts that you can try. Check it out:

Kayla Itsines Beginner-Friendly Cardio Workout

Circuit #1

Exercise #1: Walking half burpees, 3 sets of 10-15 reps
Exercise #2: Backwards lunge + knee lifts, 3 sets of 10-15 reps
Exercise #3: X jumps, 3 sets of 10-15 reps
Exercise #4: Forward lunges, 3 sets of 10-15 reps

Circuit #2

Exercise #5: Jump squats, 3 sets of 10-15 reps
Exercise #6: Alternating lunges, 3 sets of 10-15 reps
Exercise #7: Modified burpees, 3 sets of 10-15 reps
Exercise #8: Squats with high knee, 3 sets of 10-15 reps

Talk about an intense workout!

For this routine Kayla Itsines performs a total of 8 different exercises. To save time she wants you to perform the first 4 exercises as part of a circuit, and the last 4 exercises as a second circuit.

To do this you are going to perform the first 4 exercises in a row with no rest between exercises. After you finish the circuit, you rest for 1-2 minutes and then repeat the entire circuit 1-2 more times.

For each circuit Kayla uses some challenging cardio exercises like jump squats, alternating lunges, and bodyweight squats.

All of these exercises are designed to challenge your heart and cardiovascular system, so by the end of the routine you will get a great workout in!

If you are more advanced then you may like the next workout even more. Check it out:

Kayla Itsines Advanced Cardio Workout

Circuit #1

Exercise #1: Walking half burpees, 3 sets of 10-15 reps
Exercise #2: Backwards lunge + knee lifts, 3 sets of 10-15 reps
Exercise #3: X jumps, 3 sets of 10-15 reps

Circuit #2

Exercise #5: Jump squats, 3 sets of 10-15 reps
Exercise #6: Alternating lunges, 3 sets of 10-15 reps
Exercise #7: Modified burpees, 3 sets of 10-15 reps

Circuit #3

Exercise #7: Bent leg raises, 3 sets of 10-15 reps
Exercise #8: X-planks, 3 sets of 10-15 reps
Exercise #9: Ab bikes, 3 sets of 10-15 reps

Circuit #4

Exercise #10: Drop pushes, sets of 10-15 reps for 7 minutes
Exercise #11: High knees, sets of 10-15 reps for 7 minutes

Circuit #5

Exercise #12: High planks, sets of 10-15 reps for 7 minutes
Exercise #13: Caterpillar crawls, sets of 10-15 reps for 7 minutes

Now THAT is an intense cardio routine!

This workout consists of 5 total circuits. The first 3 circuits are performed just like the first workout: you perform all 3 exercises, then rest 1-2 miuntes and repeat the process 1-2 more times.

The last 2 circuits are a little bit different: Kayla Itsines wants you to perform these 2-exercise for 7 total minutes!

You just keep going back and forth between the two exercises until the 7 minutes are up. Kayla chose some challenging exercises for these “finisher” circuits, including drop pushes, high knees, high planks, and caterpillar crawls.

By the end of this routine your abs, legs and glutes will be on fire!