30 Minute Workout For Beginners No Equipment

30 Minute Workout For Beginners No Equipment – There’s a reason Kayla Itzines is a fitness fanatic: her workouts produce serious results. He introduced his bodyweight training programs with the BBG series and continued his home workouts with the Sweat program. With over 12 million followers on Instagram and countless workouts that have helped her grow, Kayla knows she can motivate people. Luckily, he’s created a four-week, heavy-weight workout plan for readers.

Each week of the training plan, you’ll do three types of workouts: resistance training, cardio, and rest. Three days a week, you’ll do 28 minutes of resistance training, including one day for arms and abs, one day for legs, and one day for total body. Three days a week, you’ll do 30 to 60 minutes of low-intensity cardio (LISS), such as brisk walking, swimming, cycling, or some other form of cardio. Best of all, you can rest, actively recover here (eg, take a walk around the neighborhood), stretch, bubble, or take it easy.

30 Minute Workout For Beginners No Equipment

So, boost your summer fitness goals with this 4-week workout plan created just for readers by Kayla. Check out the schedule in the diagram below and watch Kayla’s videos to walk you through each strength training move. You will repeat one week in three weeks and two weeks in the fourth week. Grab your mat, towel, water bottle, and let’s get started!

Ab Exercises With No Equipment [infographic]

Before every workout, start with a dynamic warm-up to activate your muscles and get your blood flowing. Then, finish each workout with a cool-down—we like this 10-minute cooldown.

This exercise is a great way to strengthen and tone your upper body and core. Maintain proper form and complete as many exercises as possible during the seven-minute circuit. Perform each circuit back-to-back with one minute rest (start one circuit, rest one minute, continue for two circuits). Perform each circuit once for a 14-minute workout or repeat for a 28-minute workout.

For the full arm and abs workout, visit: Kayla Itzines’ 4-Week Equipment Workout Plan Weeks 1 and 3: Arms and Abs

For leg day, perform these exercises that target your quads, glutes, hamstrings, and core using your body weight. You’ll do moves like planks, pop grass, and lunges. These exercises will not only burn calories but also strengthen your leg muscles.

Minute No Equipment Hiit Workout (video)

Maintain proper form and complete as many exercises as possible during the seven-minute circuit. Repeat each circuit with one minute rest (start with one circuit, rest one minute, continue for two circuits). Perform each circuit once for a 14-minute workout or repeat for a 28-minute workout.

For a complete leg workout, visit: Kayla Itzines’ 4-Week Equipment-Free Workout Plan Weeks 1 & 3: Legs

This full-body workout will keep your cardio going with jumping jacks and help you build strength with side planks and one-leg glute bridges. Even if your muscles are a little tired from other workouts, adding a full-body session at the end of the week will keep you motivated toward your goals.

Complete as many exercises as possible during each 7-minute circuit, maintaining proper form. Perform each circuit back-to-back with one minute rest (start one circuit, rest one minute, continue for two circuits). Perform each circuit once for a 14-minute workout or repeat for a 28-minute workout.

Minute At Home Shadowboxing Workout

For the full workout, visit: Kayla Itzines’ 4-Week No-Equipment Workout Plan Weeks 1 & 3: Full Body

For leg day, you’ll do moves like jumping jacks, high knees, and lunges to target your lower body and get your heart rate up. These exercises will not only burn calories but also strengthen your leg muscles.

For the full leg workout breakdown, visit: Kayla Itzines’ 4-Week Equipment-Free Workout Plan 2 & 4: Legs

Strengthen and tone your upper body and core with these exercises like X planks, X mountain climbers, and half curls with planks. Maintain proper form and complete as many exercises as possible during the seven-minute circuit. Repeat each circuit with one minute rest (start with one circuit, rest one minute, continue for two circuits). Perform each circuit once for a 14-minute workout or repeat for a 28-minute workout.

Ultimate 3 Day Beginner Workout Plan

For the full arm and abs workout, visit: Kayla Itzines’ 4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms and Abs

This full-body workout will start your cardio with burpees and increase your strength with sumo squat lunges, planks, and leg lifts. Even if your muscles are a little tired from your other workouts, adding a full-body session at the end of the week will keep you motivated toward your goals.

For a full body workout, visit: Kayla Itzines’ 4-Week Equipment-Free Workout Plan Weeks 2 & 4: Full Body

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1. Chris passes: 60 seconds. Stand with your hands behind your head, bend your right leg and raise your knee as high as possible. Twist your body to the right and bring your right knee to your left elbow. Repeat on opposite side.

Free Workout Guide — Animate Fitness

2. Curved planks: 60 seconds. Starting in a low plank, rotate your hips to the right and lower your body almost to the floor. Return to the starting position and repeat on the left side.

3. Alternate shoe taps: 45 seconds. Lie on your back, bend your knees and stretch your arms. Touch your left heel with your left hand and press forward and to the left. Slowly return to the starting position and repeat the movement on the right.

4. Cut: 45 seconds. On your back, reach your arms up, squeeze your hands, and lift your legs off the floor. Raise your arms, open your legs and cross your hands with your legs. Return to the starting position and repeat for 45 seconds.

5. Right side: 60 seconds. Stand with your knees slightly bent, feet shoulder-width apart, and hands behind your head. Shift your weight to your left leg, bend to your right side, and bring your right knee to your elbow. Switch sides and repeat.

No Equipment Strength Training Workout

6. Fatal error: 60 seconds. Lie on your back and stretch your arms and legs toward the ceiling. Lower your right leg and extend your left hand behind your head. Switch sides and repeat.

7. Star Foot Tap: 45 seconds. Lift your right leg and body at the same time and bring your left hand to your right leg. Return to the trunk and repeat on the opposite side.

8. Triangle kick: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg out to the side, place your left hand on the floor and place your right hand behind your head. Bring your right knee to your right elbow and squeeze. Return to the starting position, repeat for 30 seconds, then switch sides.

9. Return: 45 seconds. Lie on your back and lift your knees until they form a 90-degree angle and your calves are parallel to the floor. Lift your hips and bring your knees to your chest.

Amazing 30 Minute Full Body At Home Hiit Workout

10. Spin the board: 30 seconds + 30 seconds. Bring your right shoulder over your elbow, start your body in a straight line and straighten your left arm. Bend your hips forward and slowly lower your left hand

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