Exclusive: Kayla Itsines Shares An At-Home Full-Body Workout

Kayla Itsines - the Australian personal trainer, social-media star and founder of fitness app Sweat - has devised an exclusive full-body workout exclusively for Harper's Bazaar UK. The two-circuit, eight-exercise routine has been designed for anyone to be able to complete, no matter how much space you have, or your fitness level. It also requires no equipment - which means no excuses! Targeting everything from arms to abdominals, watch the workout in full in the video above, or read on for more detailed instructions.

Complete both circuits three times for the full impact (with 30 seconds to rest and breathe in-between each circuit).

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CIRCUIT ONE (complete x 3)

EXERCISE ONE: X PLANKS - 15 REPS

1/ Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.

2/ Inhale. While stabilising through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).

3/ Exhale. Lower your hips and place your left hand on the mat to return to the starting position.

4/ Inhale. While stabilising through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).

5/ Exhale. Lower your hips and place your right hand on the mat to return to the starting position.

Continue alternating between left and right for the specified amount of repetitions. Each repetition is equivalent to one touch of your hand to your foot.

EXERCISE TWO: SQUAT PULSES - 12 REPS

1/ Plant both feet on the floor shoulder-width apart. This is your starting position.

2/ Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is called full squat position.

3/ Exhale. Push through your heels and extend your legs slightly.

4/ Bend your knees again to return to full squat position.

Continue this pulse action for the specified number of repetitions, inhaling for two pulses and exhaling for two pulses.

EXERCISE THREE: AB BIKES - 30 REPS

1/ Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.

2/ While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.

3/ Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left elbow to your knee.

4/ Untwist your torso and extend your right knee to return to the starting position.

Continue alternating between left and right for the specified number of repetitions, inhaling for four repetitions and exhaling for four repetitions.

EXERCISE FOUR: BURPEES - 10 REPS

1/ Plant both feet on the mat shoulder-width apart. This is your starting position.

2/ Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.

3/ Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.

4/ Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.

5/ Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.

6/ Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.

Repeat for the specified number of repetitions.

REST FOR 30 SECONDS

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CIRCUIT TWO (complete x 3)

EXERCISE ONE: LAY-DOWN PUSH-UPS - 12 REPS

1/ Place both hands on the mat slightly further than shoulder-width apart, and your feet together on the mat behind you, resting on the balls of your feet. This is your starting position.

2/ Inhale. While maintaining a neutral spine, bend your elbows and lower your torso to the mat.

3/ Extend both arms out in front of you. Bring your arms in towards your body and place your hands on the mat on either side of your chest.

4/ Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.

Repeat for the specified number of repetitions.

EXERCISE TWO: DOUBLE-PULSE X HOPS - 12 REPS

1/ Plant both feet on the floor slightly further than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.

Push through your heels to extend your legs slightly. Bend your knees to return to full squat position. Complete this action, called a pulse, two times.

2/ Propel your body upwards into the air. Extend and reposition both of your legs to land in a lunge position with your LEFT leg forward and RIGHT leg back. Ensure that your weight is distributed equally between both legs.

Extend your legs slightly. Bend your knees to return to full lunge position. Complete this action, called a pulse, two times.

3/ Immediately, propel your body upwards into the air again. Extend and reposition both of your legs to land back into squat position. Push through your heels to extend your legs slightly. Bend your knees to return to full squat position.

Complete this action, called a pulse, two times.

4/ Immediately, propel your body upwards into the air again. Extend and reposition both of your legs to land in a lunge position with your RIGHT leg forward and LEFT leg back. Extend your legs slightly. Bend your knees to return to full lunge position.

Complete this action, called a pulse, two times.

Continue alternating between lunge and squat movements for the specified number of repetitions. Each movement of the feet is equivalent to one repetition.

Breakdown: The sequence will be: squat, lunge left leg forward, squat, lunge right leg forward.

EXERCISE THREE: X MOUNTAIN CLIMBERS - 20 REPS (10 PER SIDE)

1/ Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

2/ Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.

3/ Keeping your left foot on the floor, bend your right knee and bring it into your chest and towards your left elbow. Extend your right knee and return to the starting position.

4/ Continue alternating between left and right for the specified number of repetitions, inhaling for two repetitions and exhaling for two repetitions.

EXERCISE FOUR: PLANK JACKS - 20 REPS

1/ Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.

2/ Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.

3/ Jump both of your feet inwards to return to the starting position.

Repeat for the specified number of repetitions, inhaling for one repetition and exhaling for one repetition.

REST FOR 30 SECONDS

This article originally appeared on Harper's BAZAAR UK.

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