Most people know me for my signature 28-minute sessions, but if you’re struggling to find the time (or energy) in your day for half an hour of movement, what about a full-body workout session you can tick off in less than ten minutes?
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This one can be done ANYWHERE and you don’t need any equipment to get started. Get ready to work up a sweat!
Kayla Itsines’ full-body express workout
6 exercises / 3 laps
Kneel to squat 00:30
- Begin in a kneeling position with your knees hip-width apart, with your hands placed behind your head. Draw your shoulder blades down and back and gently draw your ribs to your hips to engage your core. This is your starting position.
- Inhale and brace our core. Looking straight ahead, transfer your bodyweight onto your left knee and bring your right foot forward into the squat position. Push through your right heel to take the weight and allow you to bring your left leg into the squat position. Your feet should be shoulder-width apart, knees in line with your toes, and thighs parallel to the floor.
- Exhale as you push through your heels to come to a standing position.
- Inhale. Bend at both the hips and knees, until your upper legs are parallel with the floor. Ensure you keep a proud chest and that your knees remain in line with your toes (don’t allow your knees to fall in).
- Exhale as you transfer your weight to your left foot and step your right foot backwards to return your right knee to the kneeling position. Shifting your weight to your right knee, step your left foot back to return to the starting position You should feel tension through your quads, glutes and core throughout this movement.
- Continue alternating between each side.
Lateral lunge 00:30
- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Inhale. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
- Exhale. Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
- Inhale. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.
- Exhale. Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
- Continue alternating between left and right.
Lay-down push-up 00:30
- 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. Gently draw your ribs to your hips to engage your core. This is your starting position.
- Inhale. While maintaining a neutral spine, bend your elbows and lower your torso to the mat.
- 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.
- Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.
Hover 00:30
- Begin on all fours on a yoga mat, toes tucked under, ensuring that your knees are below your hips and your hands below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back. This is your starting position.
- Gently draw your ribs to your hips to engage your core and elevate both of your knees until they are hovering just off the mat. As you hold this position, you should feel tension in your core without your stomach softening.
- Hold this position for the specified amount of time, ensuring that you are in control of your breathing throughout.
Shoulder tap and rocking chair 00:30
- Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.
- Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Lower your right hand to return to the starting position.
- Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Lower your left hand to return to the starting position.
- Bend at the hips and knees to shift your glutes over your heels and lower your torso towards the mat. Extend your arms along the mat, sinking your chest into the position and keeping your shoulders down and back. Press through your feet to extend your legs and return to the starting position.
Standing X crunch 00:30
- Begin standing with both feet on the floor shoulder-width apart. Place both hands behind your head. Gently draw your ribs to your hips to engage your core. This is your starting position.
- 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. 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.
- Untwist your torso and extend your right knee to return to the starting position. You should feel tension in your core and obliques throughout this exercise. Continue alternating between sides for the specified number of repetitions or time. Maintain control of your breathing throughout.
Rest for 30 seconds and repeat the circuit until you’ve completed three laps.
