This full-body at-home workout will work almost every muscle in your body and it only takes 30 minutes! SWEAT trainer Kayla Itsines guides us through each exercise to elevate your heart rate and make you feel stronger and fitter.
You don’t need any special gym equipment to complete this workout. Kayla Itsines does it with a large detergent bottle, but you can do it with a plastic milk bottle filled with water, a heavy book, or a dumbbell if you have one. Just find something heavy you have around the house and you’re good to go.
As Kayla says, there are no excuses for skipping this workout— it can be done anywhere, anytime. There is no shame in slowing it down or modifying any exercises to suit your needs. Kayla will be there with you every step of the way to share variations and motivate you to keep moving.
This routine will help you build strength throughout your entire body including your arms, core and legs. The key to reaping the full benefits of this workout is focusing on your form and going at your own pace. So grab your activewear and get ready to sweat!
The video starts with a stretching and cardio warm up to prepare your body for exercise. Then it’s onto the 30-minute full-body workout which includes three circuits that each feature a different set of exercises.You’ll complete each exercise for 30 seconds.
Here are the exercises you’ll be completing in this workout, all with one piece of equipment. Don’t stress if you don’t know these moves — Kayla will be guiding you through the routine from start to finish:
Circuit 1:
Squat Thrusters
Bicep Curls
Russian Twists
Circuit 2:
Reverse Lunges (Alternating Legs)
Plank & Drags
Bent-Leg Jackknifes
Circuit 3:
Alternating Lateral Lunges
Criss Cross
Push-Up & Reach
Single Arm Row
Side Plank & Hold
Straight Leg Jackknife
Once you’re done, make sure you stretch out your entire body for a proper cool down.
Work out at home with the SWEAT app. Stay focused and fit with the world’s largest female fitness community. Get the SWEAT app here:
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