There’s a reason Kayla Itsines has built a community of loyal fitness-minded followers: her workouts garner serious results. She paved the way for bodyweight-only workout plans with her BBG series, and has continued delivering with at-home workouts on her Sweat app. With more than 12 million followers on Instagram and the countless workouts she helped develop, Kayla knows how to keep people motivated. And luckily for us, she developed this four-week, bodyweight-only workout plan exclusively for POPSUGAR readers.
For each week of the workout plan, you will do three types of workouts: resistance training, cardio, and a rest day. For three days a week, you will do a 28-minute resistance-training bodyweight-only workout, including one day for arms and abs, one day for legs, and one day for your full body. Three days a week you will do low-intensity steady-state cardio (LISS), such as power walking, swimming, biking, or another type of cardio workout for 30-60 minutes. And, perhaps most importantly, you’ll get a rest day, where you can do active recovery (take a stroll around your neighborhood, for example), stretch and foam roll, or just take it completely easy.
So ramp up your summer fitness goals with this 4-week workout plan Kayla designed exclusively for POPSUGAR readers. Take a look at the plan laid out in the chart below, and scroll through to get the videos where Kayla will walk you through every move of your strength-training workout. You’ll repeat week one on week three and week two on week four. Grab a mat, towel, and water bottle, and let’s get to work!
Kayla Itsines 4-Week No-Equipment Workout Plan
Before each workout, start with a dynamic warmup to activate your muscles and get your blood flowing. Then, finish each workout with a cooldown — we like this 10-minute stretching routine.