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, 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 (and 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 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 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. Plus, it’s a quick 15-minute workout.
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
This burpee and tuck jump-hybrid is the first move in Kayla’s 15-minute workout, and we won’t lie—sweat will flow. Luckily it’s actually not as complicated as it looks. Start in a plank (with arms straight), and then use your body’s momentum to launch into a tuck jump. The key: Try to get knees as high as possible without compromising your form.
Commando: 24 Reps (12 Each Side)
For this one, start in a forearm plank. Then, one arm at a time, press your way to a straight-arm plank. Make sure you do 12 reps starting with your right arm and 12 starting with your left.
Snap Jump: 15 Reps
For the snap jump, start in a push-up position, and simply jump your legs out and back in as quickly as possible.
Keep your core strong and ensure your knees and legs come directly underneath your chest and not out to the side by your elbows.
Toe Taps: 15 Reps
What’s a 15-minute workout without a sculpting core exercise? Start on your back, raise legs up to the sky (try to keep them as straight as possible), and bring your arms and upper body up to meet your toes in one fluid movement.
X Hop: 24 Reps
To end this fast and efficient workout on a high note, start in a lunge with your right leg forward and in front of you. Next, jump to a squat, and then back out to a lunge but with the opposite (left) leg out in front. Do 12 on each side for a total of 24.
To recover quickly from the ass-kicking ahead, Kayla suggests incorporating foam rolling and stretching into your training schedule. The fitness entrepreneur outlines easy-to-follow stretch and recovery routines in her app: “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,” she says.
After your workout, she says it’s important to listen to your body: “Fuel [it] 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 the energy consumed by your workout—think a light chicken and salad wrap.
This post was originally published at an earlier date and has since been updated.