Do you think building muscle and improving your fitness require heavy weights and sophisticated equipment? Think again! Kayla Itsines, known for her accessible and effective home workouts, recently shared a routine on Instagram that proves otherwise. No equipment needed, just your body weight for a full-body workout in less than 15 minutes.
This nine-exercise routine targets the muscles of the upper body, lower body, and your precious core. While some movements may seem intense, the short duration of the workout makes it easy to fit into even a lunch break. Ready to get started? Watch Itsines' video below to master the correct form of each exercise before beginning.
This routine is an excellent example of HIIT (High-Intensity Interval Training) and reflects what you can expect from the Sweat app co-founded by Itsines. It's very simple to follow: perform each exercise for 30 seconds, rest for 30 seconds, then move on to the next. Once you've completed the nine exercises, repeat the series two more times for a full workout.
HIIT is ideal for increasing your heart rate and improving your cardiovascular fitness. Your legs and arms will also benefit from muscle-strengthening exercises like lateral lunges and negative push-ups. However, the core receives the most attention in this routine. A strong core is essential for overall fitness, as it allows you to transfer power between the upper and lower body, maintain good posture, and stay stable.
Having a strong core can make everyday tasks, like lifting heavy objects or bending down to pick something up, much easier. That's why we believe core-strengthening exercises should be a key part of everyone's routine. If you're not a fan of planks and crunches, try yoga for the core or learn to do weighted squats, which also engage the core muscles.
