There's a reason Kayla Itsines has built a community of loyal fitness-minded followers: her workouts garner serious results [1]. She paved the way for bodyweight-only workout plans with her BBG series [2], and has continued delivering with at-home workouts on her Sweat app [3]. 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 [4] (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 neighbourhood, for example), stretch [5] 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 [6] to activate your muscles and get your blood flowing. Then, finish each workout with a cooldown — we like this 10-minute stretching routine [7].
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| Monday: Arms and Abs [8] | Monday: Legs [9] | Monday: Arms and Abs [10] | Monday: Legs [11] |
| Tuesday: LISS | Tuesday: LISS | Tuesday: LISS | Tuesday: LISS |
| Wednesday: Legs [12] | Wednesday: Arms and Abs [13] | Wednesday: Legs [14] | Wednesday: Arms and Abs [15] |
| Thursday: LISS | Thursday: LISS | Thursday: LISS | Thursday: LISS |
| Friday: Full Body [16] | Friday: Full Body [17] | Friday: Full Body [18] | Friday: Full Body [19] |
| Saturday: LISS | Saturday: LISS | Saturday: LISS | Saturday: LISS |
| Sunday: Rest Day | Sunday: Rest Day | Sunday: Rest Day | Sunday: Rest Day |
4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs
This workout is a great way to strengthen and tone your upper body and core. Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the full arms and abs workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs [20]
4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs
For leg day, do this workout that targets your quads, glutes, hamstrings, and core using just your body weight. You'll perform moves like plank jacks, pop squats, and alternating lateral lunges. Not only do these exercises torch calories, but they will also strengthen your leg muscles.
Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the full leg workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs [21]
4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body
This full-body workout will get your cardio in with jump squats and help you build strength with side planks and single-leg glute bridges. Even if your muscles are a little tired from your other workouts, adding a full body session at the end of your week can help keep pushing you towards your goals.
Complete as many laps of the shown exercises as possible during each 7-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body [22]
4-Week No-Equipment Workout Plan Weeks 2 and 4: Legs
For leg day, you'll perform moves like jump squats, high knees, and skater lunges to target your lower body and get your heart rate up. Not only do these exercises torch calories, but they will also strengthen your leg muscles.
Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the full leg workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Legs [23]
4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms and Abs
Strengthen and tone your upper body and core with this workout, which includes X planks, X mountain climbers, and half burpees with plank jacks. Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the full arms and abs workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms and Abs [24]
4-Week No-Equipment Workout Plan Weeks 2 and 4: Full Body
This full-body workout will get your cardio in with burpees and jump lunges and help you build strength with sumo squat pulses and plank and leg lifts. Even if your muscles are a little tired from your other workouts, adding a full-body session at the end of your week can help keep pushing you towards your goals.
Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Full Body [25]