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If you don't have access to your gym or fitness equipment, Kayla Itsines has created a BBG Zero Equipment program [3], so you "can work out anytime, anywhere. All you need is you and a space equivalent to a mat," she said in her Instagram caption.
She shared this quick, five-move bodyweight workout that will strengthen your arms, core, legs, and butt and get your heart-rate up. It only takes nine minutes to complete, and it's perfect if you're short on time. (If you have more time, perform more sets.)
You don't even need a mat for these BBG Zero Equipment [4] workouts, Itsines said, but if you do have one, you can use it. She added, "So there is nothing holding you back from getting a great workout in!"
Kayla Itsines' Nine-Minute BBG Zero Equipment Workout
Equipment needed: none
Directions: warm up with a few minutes of jumping jacks, brisk walking, or going up and down a flight of stairs 12 to 15 times. Complete each of the five exercises ahead for the recommended amount of time. This counts as one set (or lap as Itsines calls it). Complete three laps, resting one minute between laps if needed. Finish with a cooldown like this 10-minute stretching routine [5].
- Pop squat and twist: 30 seconds
- Caterpillar walk and burpee: 30 seconds
- Lateral lunge and knee-up: 60 seconds (30 seconds on each leg)
- Plank jack and shoulder tap: 30 seconds
- Reverse table top: 30 seconds
If you love this bodyweight workout, try this Kayla Itsines four-week no-equipment workout plan [6].