Kayla Itsines's powerhouse workout routine tones your entire body in just 15 minutes

Rachel Grumman Bender
·Yahoo Life Health Editor
·4 min read
  • Oops!
    Something went wrong.
    Please try again later.

Yahoo Life is committed to finding you the best products at the best prices. We may receive a share from purchases made via links on this page. Pricing and availability are subject to change. This is day three of a 5-day workout challenge designed especially for Yahoo Life readers.

Get ready to turn things up a notch on Day 3 of Kayla Itsines’s 5-Day Workout Challenge for Yahoo Life readers.

The Australian personal trainer and co-creator of the Bikini Body Guides (BBG) fitness program has designed a 5-Day Workout Challenge for Yahoo Life readers that can be done at home and without any special equipment. But that’s not all — Itsines is also offering an exclusive reward for Yahoo Life readers!

“You can get a great workout in, anytime and anywhere,” Itsines tells Yahoo Life. “You do not need equipment.”

Other than my weight, my body composition has totally changed. I have leaned out, I look toned, and I have a lot more strength and stamina.Akanksha Gupta, BBG program enthusiast

For Day 3, Itsines created a 15-minute full-body fitness routine that’s perfect for anyone who is short on time but still wants to get in a good workout. And if you’re a beginner, it’s no problem. Itsines provides some modifications to the workout moves so you can do them safely and more easily.

Exclusive reward for Yahoo Life readers: Get a free 1-month trial and a 3-month SWEAT membership for just $39 (usual price is $56), or a 6-month membership for $58.79 (usual price is $83.99.)

3 months for $39 special offer click here

6 months for $58.79 click here

Fitness trainer Kayla Itsines created a 5-Day Workout Challenge just for Yahoo Life readers. (Photo: Kayla Itsines)
Fitness trainer Kayla Itsines created a 5-Day Workout Challenge just for Yahoo Life readers. (Photo: Kayla Itsines)

Here’s that reward

Itsines is offering Yahoo Life readers an exclusive deal on the fitness app, SWEAT, which has a plethora of programs designed to be done at home or outside — including Itsines’s BBG Zero Equipment program. The program features 16 weeks of workouts that you can do anytime and anywhere. Enjoy a free 1-month trial and a 3-month SWEAT membership for just $39 (usual price is $56), or a 6-month membership for $58.79 (usual price is $83.99).

3 months for $39 special offer click here

6 months for $58.79 click here

Now, get ready to sweat with today’s workout!

Watch the workout at the top of this article — and keep an eye out for more no-equipment workouts created by Itsines this week.

Today’s workout features 11 exercises, which are performed for 30 to 60 seconds each, with a 1-minute rest between each set. The routine includes mountain climbers, squats, modified burpees, lunges, push-ups and planks — all of which target your lower body, upper body, and core.

BBG Success Story: Akanksha Gupta

Akanksha Gupta was a graduate student when she started Itsines’s 28-minute BBG workouts. “Being able to fit in resistance workouts from the comfort of my home was a big deal,” says the Boston resident. “I would do three resistance workouts a week, and go for a brisk walk or run two to three times a week.”

Before following Itsines’s program, Gupta says she weighed 154 pounds and was “obsessed” with the scale. “I do not weigh myself anymore, but last time at the doctor's appointment, I was about 121 lbs,” she shares. “Other than my weight, my body composition has totally changed. I have leaned out, I look toned, and I have a lot more strength and stamina.”

View this post on Instagram

Same shorts, totally different mindset!🤩 . The pic on the left was taken in Dec 2016 during my honeymoon. I had dieted through the whole year to reach and maintain my ‘goal weight’ so much so that I didn’t enjoy food at my own wedding😔 I had dieted my way to ‘fit in’ the definition of a bride who looked stunning on her big day. I had dieted and watched my weight so carefully that a kg of fluctuation made me anxious. I fell into the trap of doing a 3 day beauty juice cleanse right before my wedding too🤷🏻‍♀️ . Remembering all these things simply breaks my heart. I feel so bad for the girl on the left😔💔 . The greatest thing that I have learned in the last 3+ years of BBG is that - each effort you put in from a ‘self acceptance’ point is much more rewarding than the actions focused towards ‘fixing your body’ or from a point of ‘self hate’. . There is a fine line between taking actions for bettering your life and fixing your life. 💙The first one makes you feel grateful for what you have and allows you to get better at things (the picture on right) 💖The second one makes you feel inadequate as you already are and tries to fix things in order to feel enough (the picture on left) . That mindset shift of looking at exercise as a blessing to be able to train my body regularly rather than a punishment to fix my body was a game changer. 💯 It really is🖤👏🏻 . @kayla_itsines @sweat @kaylatransformations #bbgprogress #bbbtransforms #bbgathome #sweatathome . . . . . . . .

A post shared by Akanksha| BBG| Indian| Workout (@bananabreadtoburpees) on Mar 29, 2020 at 2:11pm PDT

Gupta says Itsines’s program appealed to her because it’s easily done at home and in under 30 minutes with basic equipment or no equipment. But more importantly, Gupta says it’s about the SWEAT community, which she calls “one of the strongest, most supportive communities of women across the world — each and every woman is lifting each other up.”

View this post on Instagram

If I hadn’t been the girl on the left, I wouldn’t have realized how grateful I am to be the girl on the right. . How fortunate I am to be able to move my body everyday. To be able to cook my meals everyday. To be able to go for a run/hike and not feel out of breath. To be able to manage stress better. To be able to sleep better. To feel confident in whatever I choose to wear. To be able to deal with some of the most challenging times with patience and better attitude. To be able to give myself space and take the time I need to feel what I am feeling. To be able to focus better. To be a better friend, wife, student and daughter. . These non-physical, emotional and psychological benefits far exceed the physical benefits (of looking better) in my opinion☺️ #strongmindstrongbody . Who else agrees?🙋🏻‍♀️ What non-physical benefits of #fitlife have you noticed? . Progress made by using @kayla_itsines BBG, @kelseywells PWR at home and @chontelduncan Fierce at home programs, all available on @sweat app💦❤️💪🏼 . #bbbtransforms #bbgprogress #pwrprogress #fierceprogress #sweatprogress . . . . . . .

A post shared by Akanksha| BBG| Indian| Workout (@bananabreadtoburpees) on Oct 6, 2020 at 7:25am PDT

She adds that Itsines also has a special way of connecting with her followers. “I met her three times in the last two to three years and every time I speak to her, it feels like I am talking to a friend,” says Gupta. “She listens and acknowledges you like no other and she is so humble.”

Exclusive reward for Yahoo Life readers: Get a free 1-month trial and a 3-month SWEAT membership for just $39 (usual price is $56), or a 6-month membership for $58.79 (usual price is $83.99.)

Follow us on Instagram, Facebook, Twitter and Pinterest for nonstop inspiration delivered fresh to your feed, every day. Want daily pop culture news delivered to your inbox? Sign up here for Yahoo Life's newsletter.