5 Moves, 15 Minutes: A Full-Body Workout That Delivers MAJOR Results
“Sweat With Kayla” is the perfect moniker for 25-year-old fitness queen Kayla Itsines’s smartphone app. Launched last year as a follow-up to her famous 12-Week Bikini Body Guides (BBG), the app serves subscribers intense 28-minute circuit workouts that make every muscle in your body ache the next day. There are also stretch routines, recipes, healthy grocery shopping lists—and yes, you can expect sweat, a lot of it.
For the uninitiated, Itsines is a personal trainer–turned–Instagram fitness sensation with a dedicated community of 5.8 million followers and a mind-blowing net worth in the neighborhood of $46 million AUD (that’s around $33.5 million in the U.S.). Her ’gram is filled with impressive before-and-after photos featuring the women who follow her printable workout guides.
She focuses on high-intensity plyometric resistance circuits, which Itsines told us is a way to get killer results fast: “This training style can help you make the most out of your workout, which is great, as you can fit a high-intensity workout into a short amount of time,” she explained.
For BBG newbies, Itsines shared with us her all-time favorite workout—a circuit that targets your butt, legs, abs, arms, and back while sending your heart rate through the roof to burn serious calories. There’s also no reason you can’t complete the circuit in your apartment right now: “The great thing about these exercises is they help target multiple muscle groups and don’t require any equipment,” she added. So there goes your best excuse. Keep scrolling to see her demonstrate the moves!
The five moves below compose one circuit. Start by setting your timer for seven minutes, and aim to complete the exercises in the circuit as many times as you can before the timer goes off. Once completed, take a one-minute break. Then get straight back into it, set your timer to seven minutes, and complete the circuit again for your full 14-minute workout.
Burpee and Tuck Jumps: 10 Reps
Commando: 24 Reps (12 Each Side)
Snap Jump: 15 Reps
Toe Taps: 15 Reps
X Hop: 24 Reps
To recover quickly from the ass-kicking ahead, Kayla suggests incorporating “foam rolling and stretching into [your] weekly training schedules.” The fitness entrepreneur outlines easy-to-follow stretch and recovery routines in her app and recommends you “try to include stretches that work multiple muscle groups to ensure you’re stretching your full body, some including, pecs, arms, abs, chest, thighs, and calves.”
After your workout, she says it’s important to “listen to your body and fuel your body with the food that makes you feel good.” For Itsines, that’s usually “a meal or snack filled with carbs and protein” to help “replenish any lost energy.” Think a light chicken and salad wrap.
Will you give Itsines’s 15-minute workout a try? You can purchase her cult-favorite $20-per-month 12-week program.