Kayla Itsines’ 14-Minute Workout That Will Torch 200 Calories
By KAYLA ITSINES
Photo credit: @kayla_itsines Instagram
We're constantly on the go: work, making meals for the family, running errands and millions of other small things that pop up, and it’s often our diet and exercise regimes that become second priority.
Unfortunately, your lost hours at the gym, and lack of a balanced diet could come back and bite you. Maybe you’re getting fitted for a bridesmaids dress, shopping for that perfect LBD or bikini, when you discover you’ve gained more weight than you thought. The last thing you want is a dressing-room meltdown.
Fear not! With the help of my Bikini Body Workout, you can get the fit and toned body you’ve always dreamed of. This is the best routine to get you moving when you’re short on time!
So, how do you get started, what do you need, and what is it all about?
1. You’ll need a positive attitude and either a park bench, strong table, chair or a plyo box.
2. The routine has four different exercises in one round: jump squats, box jumps, weighted leg lunges and weighted step ups (can be done without weights).
3. During the workout, you’ll perform two 7-minute rounds.
4. During those 7 minutes, do all exercises in order for the set reps continuously, until the timer goes off to complete Round 1.
5. Rest for 60 seconds then start Round 2. Again, do all the exercises in order until the timer goes off.
6. Aim for two laps of the four-exercise circuit during each of the 7 minutes.
Remember: To avoid injury and achieve the best results, it's always important to use proper form when doing each exercise.
Before starting your 14-minute workout, be sure to understand each exercise and practice proper form. Now is the time to grab your favorite sneakers, don your workout gear and give it your all for 14 minutes. You won't regret it.
Jump Squats. Fire up your legs, and yes, they will be burning. With this combo squat and jump exercise, you’ll target not only the back of the leg, but will also help lengthen the total thigh muscle. Do 15 reps.
Box Jumps. Get fit as you fly through the air! Jump from a lower level to a higher platform, such as a step or bench, to target your entire leg. As well as strengthening your legs, this move will have a particularly big impact on your glutes. This is great for a nice, perky behind. Do 12 reps on each leg and your legs will be shaking!
Weighted Step-Ups. These can also be done without weights. This move targets your quads, but gets your whole body working. With this exercise, you’re strengthening your core, allowing your other muscles to work together seamlessly and targeting problem areas. Tone up your whole body in just one move!
Raised Leg Lunges. This is a high-impact exercise that puts your glutes and thighs to work. With little to no added weight for resistance, this exercise is never short of burn. Do 12 reps on each leg and you'll see that it packs a decent punch!
Readers — What’s your favorite workout that’s 15 minutes or less? Do you prefer longer workouts or a combination of short and long? What is your typical workout routine? Leave a comment below and let us know.
Kayla Itsines is an international certified personal trainer and the founder of The Bikini Body Training Company. Kayla’s career started in 2008, when she began taking personal-training courses. Upon graduating, she took a job at a “women’s only” personal-training center and soon realized that the methods she was taught to use often fell short and did not provide the results the client was aspiring to achieve.
After months of research, she developed her own set of exercises that targeted trouble areas, specifically for thighs, abs, arms and buttocks. After leaving the training facility, Kayla started her own company to help women achieve a bikini body in the most efficient and effective way possible, and all in 12 weeks or less.
Through client transformations, healthy eating ideas, and custom personal training methods, Kayla has inspired thousands of women to achieve a healthier lifestyle.