Kayla Itsines 30-Minute No-Equipment Cardio Workout

You can do this 30-minute full-body workout from almost anywhere — it requires no equipment, making it a great addition to your at-home exercise routine. SWEAT trainer Kayla Itsines guides us through this high-intensity workout that is sure to leave you feeling sweaty but satisfied.

This is Kayla’s world tour workout which she has used to train thousands of women around the globe, helping them get fitter and stronger together. It’s high-intensity and designed to target all areas of the body — including your legs, arms, and abs.

Kayla provides modifications for every exercise in this routine so that you can tailor it to suit your fitness level. It doesn’t matter if you move a little slower or if you need to change every exercise. The important thing is to find what works for you and your body.

The only real rule for this workout is to keep moving until the music stops — even if you just jump on the spot or dance to the music instead of completing the exercise.

The video starts with a warm up, including dynamic stretching and cardio moves. Then, it’s onto the full-body workout. There are three circuits in full and three exercises in each circuit. In each round you will be targeting a different area of the body. Below are the exercises you’ll be completing:

Round 1 (Legs)
Pop Squats
Reverse Lunges
Glute Bridges

Round 2 (Arms)
Lay-down Push-ups
Shoulder Taps
Planks

Round 3 (Abs)
Bent Leg Raises
X-Planks
Ab Bikes

After that, Kayla finishes the workout with two 2-minute challenges. Here are the exercises you’ll be completing in these 2-minute blocks:

Round 1
Drop Push-Ups
High Knees

Round 2
High Planks
Caterpillar Crawls

Then it’s time to finish up with a 7-minute challenge and you’re done! This workout is a challenging one, so feel proud of yourself for giving it a go and working on getting stronger.

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Видео Kayla Itsines 30-Minute No-Equipment Cardio Workout канала SWEAT