Fitness queen Kayla Itsines, 29, launches a new exercise program that requires ZERO equipment

No gym required! Fitness queen Kayla Itsines, 29, launches a new exercise program that requires ZERO equipment - and it only costs 33c per day

Adelaide trainer Kayla Itsines has launched a zero-equipment workout program
The 29-year-old personal trainer shared her 16-week program online
Kayla said she wanted to make it easier for women across the world to stay fit

By Sophie Haslett For Daily Mail Australia

Published: 06:48 BST, 4 August 2020 | Updated: 06:48 BST, 4 August 2020

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Adelaide fitness queen Kayla Itsines has launched a new workout program that requires zero equipment, so you can make your at-home exercise routine as simple as possible.

The 29-year-old personal trainer said she launched the new BBG Zero Equipment program to 'make it easier for women all over the world to stay fit and healthy, and to work out anytime, anywhere'.

The program currently costs 33 cents per day if you sign up on a one-year plan, or 66 cents per day on a one-month plan.

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Adelaide fitness queen Kayla Itsines (pictured) has launched a new workout program that requires zero equipment, so you can make your at-home exercise routine as simple as possible

The 29-year-old personal trainer (pictured) said she launched the new BBG Zero Equipment program to 'make it easier for women all over the world to stay fit and healthy'

Kayla (pictured) said the onset of the global coronavirus pandemic inspired her to launch the zero-equipment workout, as she wanted to show how easy it is to workout without equipment

Kayla said the onset of the global coronavirus pandemic inspired her to launch the zero-equipment workout:

'Talking and listening to many women around the world in the past few months, I understand the many complexities and barriers that women are facing to exercise during this time,' she said in a statement.

'It can be daunting not having access to a gym and having to work out at home without equipment whilst trying to juggle the pressures of living and working.'

Kayla added: 'Listening to the needs of women, I created BBG Zero Equipment to help make working out at home as simple as possible by removing the need for equipment and giving women the tools and confidence to workout effectively using their body weight.'

The trainer revealed that in her early days as a personal trainer, she only did all of her own workouts in a small space with zero equipment to hand.

'Lately I've been thinking a lot about my early days as a personal trainer and the way I used to train women in their backyards and at bootcamps,' Kayla said.

'I remember when I first met these women they felt so defeated - they often weren't able to get to the gym and didn't have any equipment at home and felt like they would never be able to make progress.

'Once I started training them, it was amazing to see the changes in their attitude when they learnt they could get a high-intensity workout in from their homes or in a park without any equipment. They felt amazing.'

The trainer (pictured) revealed that in her early days as a personal trainer, she only did all of her own workouts in a small space with zero equipment to hand

What do the no equipment workouts look like?

Full Body Circuit (28 minutes): These sessions are time-based, and consist of three circuits, each targeting a different area of the body. Each circuit has four exercises, which you do for 30 seconds each. You complete three laps of each circuit.

There is a 5-second transition or rest between exercises and each circuit is completed in 7 minutes. You rest for 1 minute between each circuit, and the session is completed with a superset finisher. A superset is two exercises performed back-to-back, with little to no rest in between.

Full Body Bootcamp (28 minutes): These time-based sessions follow the same format I’ve used for my world tour workouts. A Full Body Bootcamp includes three trisets (three exercises you complete consecutively without a rest), two supersets and a workout wrap-up. There is a 1-minute rest between each of the trisets and the supersets. The wrap-up consists of every exercise already completed in the workout in succession — you do each exercise for 30 seconds, and there is a 30-second break in the middle so you can finish at a high intensity.

The high-paced wrap-up sees you run through all the completed exercises from the workout at a greater intensity.

Express Abs and Express Legs (12-13 minutes): These are time-based workouts. They consist of 7 exercises, 30 seconds per exercise and a total of three laps for a 12-minute or 13-minute workout. You have a rest or transition between each exercise to allow time to swap from one exercise to the other.

Arms & Abs and Full Body Chair (28 minutes): These are rep-based workouts, and follow the same format as my original BBG workouts — two circuits of four exercises each. Circuit 1 & 2 are repeated to create four 7-minute circuits.

Source: Kayla Itsines

All you need to complete the workouts is a space on the floor that is roughly the size of a yoga mat (Kayla pictured)

All you need to complete the workouts is a space on the floor that is roughly the size of a yoga mat.

The program follows a 16-week routine, and each week there are four 28-minute workouts, including Full Body Circuit, Full Body Bootcamp, Arms and Abs, and Full-Body Chair.

As you steadily get fitter, the routines increase in complexity.

Weeks one to four are designed to ease you back into your fitness routine, while from week five, things will get a bit tougher.

In the first four weeks, you should complete three resistance workouts, two cardio sessions and a recovery session, before you up this to four resistance workouts, two cardio sessions and one recovery session from week five.

For more information about Kayla's no-equipment program, please click here.