Kayla Itsines 30-Minute Bodyweight Strength Workout

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Want to do a strength workout but don’t have any weights? No problem — this one is for you! In this video, SWEAT trainer Kayla Itsines guides us through a 30-minute no-equipment bodyweight workout that you can do anywhere, anytime.

This is one of Kayla’s ‘whiteboard workouts’ which includes three circuits of six different exercises. You’ll be repeating each circuit twice, and each exercise will go for no longer than 30 seconds. It sounds simple, but don’t be fooled — this is a challenging workout that will be sure to elevate your heart rate and leave you feeling sweaty.

All you need is an exercise mat. You can do this in the comfort of your home, backyard, balcony or local park.

Using just your bodyweight, this workout will build strength throughout your entire body including your legs, arms and abs. You’ll cycle through functional movements that target different muscle groups for a full-body strength training routine.

Kayla takes you through each movement and provides variations of the exercises so that you can modify them to suit your skill level. Whether you’re a beginner or a seasoned gym-goer, all you need to do is get your workout gear on and follow along with Kayla.

This video starts with a warmup that increases in intensity, and then it’s onto the circuits:

Circuit 1
Double Pulse Squat
Push-Up Shoulder Tap
Bent-Leg Raise
Reverse Lunge & Knee Up
X Plank
Commando

Circuit 2
Sumo Squats
Lay-Down Push-Ups
Straight Leg Jackknifes
Alternating Lateral Lunges
Half Burpee & Plank Jack
Side Plank & Oblique Crunch

Circuit 3
Pop Squats
Caterpillar Crawls
Raised-Leg Sit-Up & Claps
X Plank (Low)
Heel Taps
Plank Dips OR Kayla’s Surprise Exercise

Work out at home with the SWEAT app. Stay focused and fit with the world’s largest female fitness community. Get the SWEAT app here:
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