Are you curious about the Kayla Itsines no equipment workout? 

Do you wonder how the “Beach Body Guide” girl manages to get great workouts in, without any equipment?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Kayla Itsines no equipment workouts to take your physique to the next level!

Introduction

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

She is famous for her simple no-equipment workouts which you can perform from the comfort of your own home.

She started posting these workouts on her YouTube channel a few years ago, and today she is an international social media star!

Of course Kayla is also famous for her incredible physique. She has the toned, athletic body that almost every girl wants!

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 do the Kayla Itsines no equipment workouts actually look like?

Kayla Itsines performs almost all of her bikini body workouts from home without any equipment.

She says the fastest and easiest way to transform your body is to perform home workouts using intense bodyweight exercises like squats, lunges, and crunches.

Here is one of Kayla’s equipment-free home exercise workouts that you can try. Check it out:

Kayla Itsines No Equipment Workout #1

Warm up

• Rocking chair to abs: 3 sets of 30 seconds
• Standing X crunch: 3 sets of 30 seconds

Circuit #1

• Exercise #1: Reverse lunge: 3 sets of 30 seconds
• Exercise #2: Push-up on knees: 3 sets of 30 seconds
• Exercise #3: Ab bicycles: 3 sets of 30 seconds

Circuit #2

• Exercise #4: Squat and high reach: 3 sets of 30 seconds
• Exercise #5: Caterpillar crawl to cross plank: 3 sets of 30 seconds
• Exercise #6: Glute bridge: 3 sets of 30 seconds

Cool down

• Hip flexor stretch: 3 sets of 30 seconds
• Hamstring stretch: 3 sets of 30 seconds

Talk about an intense workout!

For this workout Kayla wants you to perform 2 main exercise circuits with 3 movements each. You are also going to perform a quick warm up and cool down at the beginning and end of the workout to help you get the most out of this routine.

For the exercise circuits you are going to perform 3 bodyweight exercises in a row with no rest between movements.

After you finish the third exercise, you can rest for 1-2 minutes and repeat the whole sequence 1-2 more times!

For the circuits Kayla uses a variety of bodyweight exercises like reverse lunges, push ups on knees, and glute bridges. The great thing about these exercises is they require no equipment, so you can easily perform them from the comfort of your own home.

Here is another one of Kayla Itsines’ high-intensity home workouts that you can try. Check it out:

Kayla Itsines No Equipment Full Body Workout

Circuit #1

• Exercise #1: Squats: 3 sets of 30 seconds
• Exercise #2: Half burpees: 3 sets of 30 seconds
• Exercise #3: Side crunches: 3 sets of 30 seconds
• Exercise #4: Bent leg raises: 3 sets of 30 seconds

Circuit #2

• Exercise #5: Raised leg sit ups: 3 sets of 30 seconds
• Exercise #6: Lay down push ups on knees: 3 sets of 30 seconds
• Exercise #7: Mountain climbers: 3 sets of 30 seconds
• Exercise #8: Reverse lunges: 3 sets of 30 seconds

This workout is much simpler than the previous one.

Rather than opting for a long warm up and cool down period, Kayla makes the main exercise circuits slightly longer, so you are performing 4 exercises in a row rather than just 3.

For this routine Kayla uses a wide variety of challenging bodyweight exercises including squats, half burpees, raised leg sit ups, and mountain climbers. This just shows that you don’t need to go to a gym with tons of equipment to get a great workout in!

Of course, Kayla also performs plenty of equipment-free ab workouts to help her clients get in shape fast.

Here is one of her simple ab workouts that you can perform from home. Check it out:

Kayla Itsines No Equipment Ab Workout #1

• Exercise #1: Plank dips, 3 sets of 30 seconds 
• Exercise #2: X Planks, 3 sets of 30 seconds 
• Exercise #3: Standing Crunch, 3 sets of 30 seconds 
• Exercise #4: Ab Bikes, 3 sets of 30 seconds 
• Exercise #5: Bent-Leg Jackknife, 3 sets of 30 seconds 
• Exercise #6: Commando, 3 sets of 30 seconds 

As usual Kayla wants you to perform this workout routine as one giant circuit.

You perform each exercise for 30 seconds, and then immediately move onto the next movement. At the end of the circuit you rest for 1-2 minutes, and then repeat the entire process all over again!

Here is another one of Kayla Itsines’ high-intensity ab workouts that you can try.

As usual, this workout can be performed from the comfort of your own home using bodyweight exercises. Check it out:

Kayla Itsines No Equipment Ab Workout #2

• Exercise #1: Abs to child’s pose, 3 sets of 10-15 reps
• Exercise #2: Thoracic rotation, 3 sets of 10-15 reps
• Exercise #3: Hip flexor, 3 sets of 10-15 reps
• Exercise #4: Jumping jacks, 3 sets of 10-15 reps
• Exercise #5: Side plank, 3 sets of 10-15 reps
• Exercise #6: Plank jacks, 3 sets of 10-15 reps
• Exercise #7: Bent-leg jackknife, 3 sets of 10-15 reps
• Exercise #8: Criss cross, 3 sets of 10-15 reps
• Exercise #9: Straight leg raise, 3 sets of 10-15 reps
• Exercise #10: X Mountain climbers, 3 sets of 10-15 reps
• Exercise #11: Russian twist, 3 sets of 10-15 reps
• Exercise #12: Half burpee and plank jack, 3 sets of 10-15 reps
• Exercise #13: Alternating X crunch, 3 sets of 10-15 reps
• Exercise #14: High plank, 3 sets of 10-15 reps

This is a very simple but effective ab workout.

Once again you perform all 14 exercises in a row as part of a circuit. After you finish the last exercise, you are done!

This means this entire workout can easily be performed in less than 10 minutes.

This is good news if you are busy and don’t have a ton of time to workout!

 

 

 

 

 

 

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Conclusion | The Kayla Itsines No Equipment Workout

Kayla Itsines is one of the biggest fitness trainers in the world today, and it’s easy to see why.

She designs all of her workouts so you can perform them with zero equipment from the comfort of your own home. This makes them a great choice for anyone who wants to get in shape fast, but doesn’t have the time to drive to a busy commercial gym.

If you are looking for a new workout routine to whip your body into shape, then you have to try the Kayla Itsines no equipment workout program.

It could be just what you need to take your physique to the next level!