fitness

Express Leg Workout From High Intensity Zero Equipment With Kayla

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Express Leg Workout From High Intensity Zero Equipment With Kayla
No-Equipment Express Workout From High Intensity Zero Equipment With Kayla

It can be difficult to find time to get your workouts in when you're busy and your schedule has been disrupted — but what if you could get a workout done in just 15 minutes, with no equipment?

This express workout is a sample of what’s you'll find in High Intensity Zero Equipment with Kayla Itsines (formerly BBG Zero Equipment). 

You can do this workout anytime, anywhere. All you'll need are some comfortable workout clothes, and the space of a fitness mat — you don't even need a mat!

Before you begin, take a few minutes to warm up. You can do some cardio, such as skipping, jumping jacks and dynamic stretches to activate your muscles before you get started. 

Once you are warm, it’s time to get started!

Express workout from High Intensity Zero Equipment with Kayla

You can do this as a high-intensity workout, or if you are new to fitness or you need a lower-impact workout, simply replace the jumping movements with the low-impact alternative.

For example, you can do a burpee by stepping through rather than jumping to reduce the intensity and impact on your knees and ankles. 

Circuit 1 6 Exercises / 3 Laps

1. Reverse Lunge & Knee-Up

60 SECS 30 Per Side


3. Criss Cross

30 SECS


5. Double-Pulse Squat

30 SECS


7. X Mountain Climber

30 SECS


9. Burpee

30 SECS


11. Single-Leg Glute Bridge

60 SECS 30 Per Side


Fitness is for you — do something you enjoy!

Exercise is an important tool to help you to take care of your physical and mental health. Even one workout each week can help to improve and elevate your mood for a more positive outlook. Fitness doesn’t have to take up a lot of time, or use fancy equipment — you can make it fit into your lifestyle. 

If you’re unsure and want a little extra support for your fitness journey, why not find a virtual workout buddy? Having someone to support, encourage and celebrate with can make all the difference! 

Get support from the Sweat Community as you become stronger

If you ever have questions on which exercise substitutions to use, the Sweat Support team can help you with a recommendation. Sweat is here to support you, no matter where you are in your health and fitness journey. If you are new to working out at home, this is a great time to start! 

There are no-equipment workout programs available, so choose a training style that best suits you and your goals right now! There are also options to train with minimal equipment if you have access to a few pieces of home gym equipment

If you're using the Sweat app and want to connect with like-minded women, you can sign up to the Sweat forum to join women worldwide who make up the incredible Sweat Community. 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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