This Kayla Itsines zero equipment bootcamp will definitely make you sweat

Kristine Tarbert
·Senior Lifestyle & Entertainment Producer
·6-min read

Sweat trainer Kayla Itsines’ Full Body Bootcamp is the style of workout she uses for women during her world tour. It is high energy, zero equipment, minimal rest, and only uses the space of your mat.

The workout contains seven exercises with a balance of movements that target your whole body. There is a lower body triset, followed by two full body supersets.

Triset - Three exercises

Complete three laps then rest for 30 seconds

Pop Squat & Twist - 30 seconds

Step 1 Plant both feet together on the floor. This is your starting position. Bending slightly as your hips and knees, push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your torso remains as upright as possible.

Step 2 Push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. At the same time, rotate your hips and lower body to the right and rotate your arms in the opposite direction to land with your torso facing forwards and your hips twisted to the right.

Step 3 With a slight jump, unravel your torso to reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury.

Step 4 Push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. At the same time, rotate your hips and lower body to the left and rotate your arms in the opposite direction to land with your torso facing forwards and your hips twisted to the left.

Curtsy Lunge - 30 seconds

Step 1 Plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position. Inhale. Carefully take a big step backwards with your left foot, placing it behind and outside the line of your right leg.

As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

Step 2 Exhale and extend both knees, transferring your weight completely onto your right foot. Step your left foot forward to return to the starting position. You should feel tension in your hamstrings, quadriceps, and glutes throughout this movement.

Reverse Table-Top - 30 seconds

Step 1 Begin seated on a yoga mat, legs straight and resting your hands slightly wider than your shoulders. This is your starting position.

Step 2 Press your heels into the floor, using your hamstrings and glutes to lift your hips and extend through your shoulders so that your body forms a straight line from your chest down to your knees. Ensure that your shoulders are directly over your wrists and your knees are directly over your ankles.

Step 3 Slowly lower your hips down to return to the starting position

Superset 1 - Two exercises

Complete two laps then rest for 30 seconds

Caterpillar Walk & Half Burpee - 30 seconds

Step 1 Plant both feet on the floor slightly further than shoulder width apart. This is your starting position.

Step 2 Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet. Without moving your feet, walk both of your hands forwards. Continue walking your hands forwards until you are in push up position with both legs extended behind you, resting on the balls of your feet.

Step 3 Jump both of your feet forwards in just behind your hands, ensuring that your feet remain shoulder-width apart. Jump both of your feet backwards to return to the push-up position.

Step 4 Without moving your feet, walk both of your hands back towards your feet. Stand up to return to the starting position.

Extended Plank - 30 seconds

Step 1 Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Gently draw your ribs towards your hips to engage your core and ensure that your spine remains in a neutral position. This is your starting position.

Step 2 Move your arms forwards one at a time until your elbows sit directly below your chin, forearms resting firmly on the mat. Brace your abdominals and ensure that your spine remains in a neutral position. You should feel tension in your core throughout the movement. Hold this position for the specified amount of time, breathing deeply throughout.

Superset 2 - Two exercises

Complete two laps then rest for 30 seconds

Shoulder Tap & Rocking Chair - 30 seconds

Step 1 Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.

Step 2 Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Lower your right hand to return to the starting position.

Step 3 Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Lower your left hand to return to the starting position.

Step 4 Bend at the hips and knees to shift your glutes over your heels and lower your torso towards the mat. Extend your arms along the mat, sinking your chest into the position and keeping your shoulders down and back.

Press through your feet to extend your legs and return to the starting position.

High Knees - 30 seconds

Step 1 Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.

Step 2 Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest.

Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.

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