Kayla Itsines' 28 Day Workout Plan Is Here To Help You Get Fit AF

Kayla Itsines’ 28 Day Workout Plan Is Here To Help You Get Fit AF

by | Jun 15, 2020

No kit? No problem. Kayla Itsines has created this BBG-style plan exclusively for WH readers working out from home. ‘This 28-day workout challenge is designed for women of all fitness levels,’ the Aussie supertrainer and SWEAT creator says.

‘Whether you are a beginner, returning to fitness after some time off or are serious about your workouts, it’s for you!’ The goal: strength and confidence gains. Sound good? Let’s sweat.

RELATED: This Is How Kayla Itsines Gets Her Clients To Give Up Junk Food For Good

Kayla’s 28-Day workout challenge

The Schedule

Your workout week is a combination of bodyweight resistance sessions, LISS and a rest day.

On resistance days you’ll do either a legs workout, abs and arms or a total body session.

On low-intensity steady state exercise (LISS) days you’ll walk, bike or move for 30 to 60 minutes at an easy pace.

On rest days, you rest. Kayla’s orders.

Psst: Once you’ve finished this challenge, access 1 month of the Sweat app for free. The code is valid for 3 months (1 June 2020 – 31 August 2020). Use the code WHUK2020.

Save this handy infographic to keep track of what you should be doing on each day. Join the private WH Get Fit Done Facebook group to share how you’re getting on and connect with other people taking on the challenge!

If this schedule doesn’t fit your schedule, fear not: there are no hard and fast rules about which workout to perform when. You can tailor this plan to suit your lifestyle, but remember:

  • One workout per day is more than enough
  • Try to leave at least one day between resistance sessions
  • Do take at least one day’s rest a week – if you need more, that’s OK too.
  • Do make sure you warm-up and cool down after each session, with the exercises and stretches built into the videos below.

1/ Legs

‘This bodyweight workout will fire up your legs in only 14 minutes with a combination of strength and high-intensity exercises,’ Kayla says. ‘Best of all, you can do this workout anywhere.’

How it works: Set a timer for 7 minutes and complete Circuit 1 as many times as possible. Take a one-minute rest, and do the same for Circuit 2.

CIRCUIT 1

  • Pop squat (x12)
  • Reverse lunge (x10 per side) 
  • Double-pulse squat (x12)
  • Burpee (x10)

CIRCUIT 2

  • Lateral lunge (x10 per side)
  • Glute bridge (x15)
  • Plank jacks (x20)
  • Jump lunge (x8 per side) 

2/ Abs & Arms

‘This workout has a combination of upper body strength and high-intensity core exercises which means great results in a short amount of time,’ Kayla says.

How it works: Set a timer for 7 minutes and complete Circuit 1 as many times as possible. Take a one-minute rest, and do the same for Circuit 2.

CIRCUIT 1

  • Lie-down press-up (x10)
  • X Mountain Climber (x10 per side)
  • Bent-leg raise (x15)
  • X Plank (x10 per side)

CIRCUIT 2

  • Caterpillar walk (x10)
  • Side plank (x30 sec per side)
  • Commando (x10)
  • Ab bikes (x30)

3/ Full Body

‘This high-intensity bodyweight workout was designed to help to improve your muscular endurance and fitness,’ Kayla says. ‘Get ready to get sweaty.’

How it works: Set a timer for 7 minutes and complete Circuit 1 as many times as possible. Take a one-minute rest, and do the same for Circuit 2.

CIRCUIT 1

  • Reverse lunge & knee-up (x10 per side)
  • Mountain climber (x10 on each side)
  • Bent-leg jackknife (x20)
  • Press-up (x10)

CIRCUIT 2

  • Jump squat (x10)
  • Hover leg extension (x8 per side)
  • Drop press-up (x10)
  • Straight-leg raise (x15)

What is LISS?

On days you’re not doing resistance workouts or resting, get moving with some LISS. It stands for low-intensity steady state exercise: walking, jogging, swimming, cycling and dancing are all good options.

‘LISS workouts should last between 30 to 60 minutes and can be a combination of exercises or just one you can sustain for the entire duration,’ Kayla says.

If a home workout is more your bag, you could try a 60-minute yoga flow. The key is to move continuously for up to an hour and to keep your heart rate between 110-140 beats per minute.

How can I make the workouts harder?

Levelling up these BBG-style workouts is easy – just complete each circuit twice. That means you’ll be working out for 28 minutes (excluding rest) instead of 14 minutes.

This means you’ll workout will look like this:

  • Circuit 1 (7 min)
  • Rest (1 min)
  • Circuit 2 (7 min)
  • Rest (1 min)
  • Circuit 1 (7 min)
  • Rest (1 min)
  • Circuit 2 (7 min)
  • Rest (1 min)

Are the workouts safe if I’m pre- or post-natal?

These workouts were not designed with mums-to-be or new mums in mind. Go here for a BBG-style workout safe for pregnancy.

If you’ve just had a baby, ask your doctor at your 6-week check-up.

For more advice, read: Pregnancy Exercises: 11 Dos And Don’ts of Prenatal Workouts

Join our WH Get Fit Done community and share your progress

During the challenge join our private WH Get Fit Done Facebook group. Here you’ll find a safe space to share your workout journey; handy tips and the chance to connect with others doing the challenge too!

This article originally appeared on Women’s Health UK.

RELATED: Kayla Itsines On The Major Thing That’s Missing From Your Self-Care Routine

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